Summary of "Use "after" to create a habit - BJ Fogg, Ph.D."

Overview

BJ Fogg presents a simple, practical method for creating daily habits by using the word “after” to attach a new behavior to an existing, reliable behavior. Placing the new action immediately after something you already do automatically (pouring coffee, first bite of breakfast, getting in the car, etc.) uses the existing habit as a trigger, making the new action easier to sequence and repeat.

Use “after” as the anchor: put the new behavior immediately after an existing automatic behavior.

Key strategy

Attach the new behavior to an existing, reliable habit (habit-stacking / chaining).
Decide precisely what the new behavior will come after (e.g., “after I pour my morning coffee, I will…”).
Train the routine by repeatedly performing the new action immediately after the chosen existing behavior.
Choose moments you already do consistently so they act as natural triggers or reminders.
Apply this method to health behaviors, productivity actions, or to help others form habits.

How to implement (simple steps)

Pick an existing, consistent behavior you already do automatically.
Define the new behavior in exact, simple terms.
Phrase the plan using “after” (e.g., “After I [existing habit], I will [new habit].”).
Perform the new behavior immediately after the existing habit, repeatedly, until it feels natural.
Use the same trigger each time to strengthen the association.

Concrete examples

After you take the first bite of breakfast, take vitamins.
After you pour your morning coffee, take vitamins.
After you sit down for your first coffee break, perform the new behavior.
Other possible anchors: filling your coffee, going to lunch, getting in the car, getting on the train.