For example, you might find that “take a hot lavender-scented bath” is both high-impact (lavender and baths have both been shown to positively affect sleep) and feasible (you have a bathtub, you enjoy using it, and you often have some free time in the evening).Ĭhoose a small number of these (one to five) and focus only on them in Steps 4 to 7. You should end up with a few behaviors in the top right-hand quadrant. For each of the cards, ask yourself: Is this realistic? Do I really want to do this? Move the cards to the left or right based on your answer. Then think only about the horizontal axis. For each of the cards, ask yourself: Will this be an efficient way to achieve my aspiration? If the behavior is likely to be high-impact, put it near the top. Then draw up some axes as shown here: The vertical axis shows the impact of the behavior, while the horizontal axis shows its feasibility.įirst, think only about the vertical axis. To Focus Map, write your Swarm of Bs on individual index cards. To find your Golden Behaviors, you engage in a process called Focus Mapping. For example, you could change “Try aromatherapy” to “Take a hot lavender-scented bath.”ģ. When you have your initial set of behaviors, look over them and make sure they’re as specific as possible. When you’re finished brainstorming, you’ll have a diverse Swarm of Behaviors (“Swarm of Bs”) that you can use in the next step.įor example, let’s continue with the aspiration “Get better sleep.” You might come up with the following behaviors: “Buy a blackout curtain,” “Try a white noise machine,” “Move to somewhere quieter,” “Try aromatherapy,” “Stop napping during the day,” and so on. How many different specific behaviors can you come up with that might help you achieve this? Be wacky and creative as well as logical and realistic, and aim to write down at least 20 different behaviors. Write your aspiration in the middle of a page or whiteboard and put a circle around it. Brainstorm possible behavioral solutions. But when you really think about the root of the problem, you might realize that a better aspiration is “Get better sleep.” You use this as the starting point for your design.Ģ. The clearer your aspiration is, the more likely your new habit is to succeed.įor example, let’s say your aspiration is to be less tired during the day. Get very clear on what exactly you want to achieve. Pinpoint your exact aspiration or outcome. It consists of seven steps, which we move through one by one to convert a vague aspiration into a lasting habit.ġ. The Behavior Design process is the method we use to convert the Fogg Behavior Model into a new habit. Though you have almost as much motivation as for the blue star behavior, the high level of difficulty means that even with a well-designed prompt you won’t get above the Action Line and manage to do the behavior. The green star is a behavior that’s much more difficult. It sits far above the action line, so when you’re exposed to the prompt you’ll have no problems doing this behavior. In the graph below, the blue star is a behavior that’s very easy to do and for which you have a moderate level of motivation. The Action Line is a graphical representation of this model, plotting Motivation on the horizontal axis and Ability on the vertical axis. Without the Prompt, it doesn’t matter how high your Ability and Motivation are-the behavior won’t happen. The Prompt is your reminder to do the behavior. We can work with Ability in two ways: by improving our own skills, or by making the behavior easier (the central method in Tiny Habits). Ability is how easy or difficult it is for us to do the behavior.On top of that, motivation can be especially difficult to muster when we’re stressed. It’s unreliable, it’s hard to budge, and some of our motivations are unconscious or conflict with one another. Motivation is less important than most of us think.Let’s look at each of these components in turn: A behavior only happens when all three MAP variables are present at the same time. This formula is B = MAP, where B is Behavior, M is Motivation, A is Ability, and P is Prompt. The Fogg Behavior Model is a simple formula that lets you pick apart the components of any particular behavior. Fogg encourages us to drop any moral judgment about “good” and “bad” habits and view our behavior scientifically, using specific behavior design skills to engineer lasting changes. In Tiny Habits, Stanford behavioral scientist BJ Fogg argues that the best way to change behavior is to start small. 1-Page Summary 1-Page Book Summary of Tiny Habits
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