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Can't keep a habit? This comic shares a proven formula to make it stick

NPR | By Marielle Segarra, Vreni Stollberger and Mika Ellison

Published May 19, 2026, 4:19 PM UTC

In this illustrated guide, behavioral scientist BJ Fogg breaks down his Tiny Habits framework to help you rethink your approach to starting (or restarting) a habit.

Can't keep a habit? This comic shares a proven formula to make it stick — Vreni Stollberger for NPR

Have you ever accidentally broken a good habit? Like, you forgot one time to do yoga, and somehow it never happened again?

Suddenly, a behavior you spent weeks working on is just wiped out. You did everything right — so what went wrong?

For a habit to stick, you need to do more than just repeat it, says behavioral scientist BJ Fogg, founder of Stanford's Behavior Design Lab. You need motivation, the ability to do the action and a prompt to do it. "When those three things come together, the behavior happens."

Fogg shares insights based on the Tiny Habits method, a research-backed approach he developed in 2007 on how to create lasting change.

This comic was drawn by the cartoonist Vreni Stollberger, based on writing by Mika Ellison and reporting by Marielle Segarra.

I used to do yoga every day. I’d come home from my nine-to-five job and go right into my routine.
<< ILLO of me executing an excellent down dog: ahhh this feels great!>>

But when I left that job for freelance work in 2018, I also left my yoga habit.
<< ILLO of my yoga mat in a corner covered in spider webs>> — Vreni Stollberger for NPR

Every year I make a promise to get back into it, and every year I fail. What gives?
<< ILLO Me, looking at my planner with the goal “DO MORE YOGA” circled and underlined: I know stretching will help my back and I actually *like* doing it. So why can’t I keep it up?! >>

For a habit to stick, you need more than just the will to do it.
<<ILLO of me staring longingly at my couch. “i really want to do this. I do. But I also want to zonk on the couch. Maybe tomorrow!”>> — Vreni Stollberger for NPR

You need motivation, the ability to do the action and a prompt, says BJ Fogg, a behavioral scientist at Stanford University who studies habit formation.
<< ILLO of BJ Fogg saying “When those three things come together, the behavior happens. and if you get rid of any one of those three things, the behavior will stop.” >>

These concepts are the foundation of Fogg’s Tiny Habits method, an evidence-based approach on how to create lasting change. Fogg explains how to start — and keep — a new behavior using this framework. << ILLO me asking Fogg: “Okay, so how do I restart my yoga habit?” >> — Vreni Stollberger for NPR

Fogg explains how to start — and keep — a new behavior using this framework. << ILLO me asking Fogg: “Okay, so how do I restart my yoga habit?” >>

If a task is easy, people tend to have higher motivation — and ability — to do it. — Vreni Stollberger for NPR

Instead of “flossing your teeth,” try flossing a tooth
Instead of “reading more,” try reading one page
instead of “doing yoga,” try doing one stretch
<<a drawing of me coming to this conclusion>> — Vreni Stollberger for NPR

Weave your new habit into your existing routine. Find a feeling, impulse or action to naturally associate with the behavior, and let that serve as your prompt. Fogg calls this anchoring.
<<ILLO of me: I make coffee every day. Maybe while I'm waiting for it to brew, I can touch my toes for a morning stretch!>> — Vreni Stollberger for NPR

Celebrate your wins. Take a moment to bask in the glory of completing a task, especially in the early days of starting a habit — even if that task is minuscule.
<<ILLO of BJ saying: “It's not repetition that creates habits. It's emotion. The stronger you can feel a positive emotion as you do the habit, the faster the habit wires into your life.” >> — Vreni Stollberger for NPR

<<ILLO of me, relaxing in my arm chair with my mug: “Once I've done my one stretch, as little as they are, I get to celebrate with my big mug of coffee and the satisfaction of knowing I did something for myself, before I even had caffeine!”>> — Vreni Stollberger for NPR

Soon enough, your actions will start to feel like a habit. — Vreni Stollberger for NPR

Now I start my day with coffee and yoga, who knows what other new habits I could tackle! — Vreni Stollberger for NPR

Vreni Stollberger is a cartoonist based in Queens, N.Y., who loves using comics to break down complex topics, from policy and science to history and culture.

The podcast episode was produced by Sylvie Douglis. The comic was edited by Malaka Gharib. The visual editor is CJ Riculan. We'd love to hear from you. Email us at LifeKit@npr.org. Listen to Life Kit on Apple Podcasts and Spotify, or sign up for our newsletter.

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