How to calculate surface gravity
Surface gravity ($\hat{g}$) is a function of the mass ($M$) and radius ($r$) of the planet:
$$\hat{g} = \frac{G\cdot M}{r^2},$$
where $G$ is the universal gravitation constant $6.67\times10^{-11}\,\frac{\text{N}\cdot\text{m}^2}{\text{kg}^2}$. If you assume your planet is in hydrostatic equilibrium (a good assumption for any planet with noticable surface gravity), then mass is in turn a function of radius and density ($\rho$):
$$M = \rho\frac{4}{3}\pi r^3.$$
Put these together and you get:
$$\hat{g} = \frac{4}{3}\pi G\rho r.$$
Proof. The radius of earth is 6371 km; the density is 5515 kg/m$^3$.
$$ \hat{g}_{earth} = \frac{4}{3}\pi \left(6.67\times10^{-11}\,\frac{\text{N}\cdot\text{m}^2}{\text{kg}^2}\right) \left(5515 \frac{\text{kg}}{\text{m}^3}\right) \left(6371000 \text{m}\right) = 9.81 \frac{\text{m}}{\text{s}^2}.$$
Surface gravity of Phobos and Deimos
To calculate surface gravity of Phobos and Deimos, we need the density and radius. Phobos has a mean radius of 11.3 km and density 1876 kg/m$^3$; Deimos is 6.2 km and 1471 kg/m$^3$. Since both objects are irregular (not perfect spheres) there is variable gravity on different points of its surface, but surface gravity at mean radius for Phobos is 0.0003g and Deimos is 0.0002g.
How to stay on the surface
The escape velocities for Phobos and Deimos are 8 m/s and 5 m/s respectively. That is obviously very low. If you can jump half a meter (as in a box jump), your initial velocity is about 3 m/s. So Michael Jordan could definitely jump off these moons, and I probably could have too, back in high school.
In order to stay on to something you have no business staying on, we should use the same thing people use on Earth: ropes. It wouldn't be easy to just walk around, but if you had work to do on the surface, get there in a space-suit with micro-thrusters to keep you from drifting away accidentally, then attach your harness to a secure point on the moon's surface and get to work.
Astronauts use bungee cords on tread-mills to give a more Earth-like sensation of being pulled down. Some thing like that could be used as well, in addition to the safety harness, to give you more traction with the ground in your immediate work area.