The Power of Tiny Habits

Contributed by Nicholas E. Blonien, D.O.

Research and firefighter wellness initiatives, like the Minnesota Firefighter Initiative (MnFIRE), have worked hard to spotlight the pervasive occupational stressors across the fire service: shiftwork, fatigue, hazardous exposures, psychosocial trauma and more. Collectively, these stressors increase the risk for injury, cardiometabolic disease, cancer and mental illness.

While awareness and support for firefighter well-being is increasing and the drive for organizational change seems stronger than ever, large-scale changes take time and money. So how can firefighters take action now? Understanding the basic science of behavioral change can be a good place to start.

Dr. BJ Fogg is a leading behavioral scientist who founded the Behavior Design Lab at Stanford University and wrote the best-selling book Tiny Habits. His Behavior Model has been most successful in helping individuals initiate and sustain behavioral change. The model focuses on simplicity and three key elements that must be present in order for behavioral change to occur: motivation, ability and a call to action, or a prompt.

Behavior (B) = Motivation (M) Ability (A) Prompt (P)

Fogg’s Behavior Model states that in order to achieve behavior changes, people must be motivated to do so. They must also have the ability and resources to do so, and be prompted to initiate the change. Without motivation, ability and a prompt, behavior will not change.

Making lasting behavioral improvements for healthier living in the demands of the fire service is challenging. For firefighters looking to exercise more, eat healthier, sleep better, manage stress more intently, or simply start on a clearer path to well-being and resilience, the journey may begin with building tiny habits.

Train your department on firefighter well-being

Learn more about shifting the culture and building healthier habits in free training classes provided to your department by MnFIRE. These two-hour sessions are available whenever it’s convenient for your department and focus on important health topics like cardiac, cancer and emotional wellness, among others. Sign up your department for a FREE training here.

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1 day ago

MnFORE 2025 was a swinging success, and we're still amazed at how all of our golfers, volunteers and sponsors showed up to support Minnesota firefighters.

Enjoy these smile-filled snapshots from the day! 📸⛳
... See MoreSee Less

MnFORE 2025 was a swinging success, and were still amazed at how all of our golfers, volunteers and sponsors showed up to support Minnesota firefighters. 

Enjoy these smile-filled snapshots from the day! 📸⛳Image attachmentImage attachment+Image attachment

The 2025 MnFORE Golf Tournament was full of celebration, camaraderie, and chipping in to support a cause we all care about. Golfers, volunteers and sponsors – your participation makes immeasurable impacts in the lives of our state's firefighters. Thanks for an un-fore-gettable day! 🏌️ ... See MoreSee Less

The 2025 MnFORE Golf Tournament was full of celebration, camaraderie, and chipping in to support a cause we all care about. Golfers, volunteers and sponsors – your participation makes immeasurable impacts in the lives of our states firefighters. Thanks for an un-fore-gettable day! 🏌️Image attachmentImage attachment+7Image attachment

Last but not least, we recognize our MnFORE Premier Hole Sponsors:

Heiman Fire Equipment
Meuser, Yackley & Rowland Law Office
TSR Injury Law
Arko Companies
Optum
Restorations by Highmark
The Parr McKnight Wealth Management Group
PRO Network

Thanks to all of our 2025 sponsors for making MnFORE a fantastic event for all to enjoy, and most of all, for supporting our state's hometown heroes. See you tomorrow! 🏌️
... See MoreSee Less

Last but not least, we recognize our MnFORE Premier Hole Sponsors: 

Heiman Fire Equipment 
Meuser, Yackley & Rowland Law Office 
TSR Injury Law 
Arko Companies 
Optum 
Restorations by Highmark
The Parr McKnight Wealth Management Group 
PRO Network 

Thanks to all of our 2025 sponsors for making MnFORE a fantastic event for all to enjoy, and most of all, for supporting our states hometown heroes. See you tomorrow! 🏌️

Next, we acknowledge our Driving Range & Cart Sponsors, Farmington Firefighters Relief Association and MacQueen Emergency Solutions! MnFORE wouldn't be the same without you, and we are thankful for your dedication to the health and well-being of Minnesota firefighters. ⛳ ... See MoreSee Less

Next, we acknowledge our Driving Range & Cart Sponsors, Farmington Firefighters Relief Association and MacQueen Emergency Solutions! MnFORE wouldnt be the same without you, and we are thankful for your dedication to the health and well-being of Minnesota firefighters. ⛳

Thanks to our Meal Sponsors, Lindstrom Restoration and MESFire, for keeping us fed and nourished at MnFORE! On top of funding the day's food, your year-round commitment to Minnesota firefighters is admired and appreciated. 🧑‍🚒 ... See MoreSee Less

Thanks to our Meal Sponsors, Lindstrom Restoration and MESFire, for keeping us fed and nourished at MnFORE! On top of funding the days food, your year-round commitment to Minnesota firefighters is admired and appreciated. 🧑‍🚒
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