Tiny Habits - BJ Fogg, PhD (2020) - Notes by Sacha Chua 2024-11-11-07

1. Help people do what they already want to do
2. Help people feel successful.

Motivation + Ability + Prompt = Behavior

• Motivation: Motivation-ability curve: gets done, doesn't get done, start small, easy to do
  • Motivation is unreliable:
    • Complex
    • Wavy
    • Fluctuates
    • → Abstract X
• Ability: Person: increase skills; Action: reduce size; Context: get tools & resources
• Prompt: No behavior happens without a prompt
  • Person prompt: unreliable
  • Context prompts: sticky checklists, timers, notes, ...
  • Action prompt: something you already do
• Keep the habit alive.
• Starter step
• Where can it fit? Match: Location, frequency, theme
• What is making this hard to do?
  • Time
  • Money
  • Physical effort
  • Mental effort
  • Routine
• Skills of change
  • Behavior crafting
  • Self-insight
  • Process: growing
  • Context: redesign
  • Mindset: new identity
• Habits grow or multiply
• I change best by feeling good.
• Untangling knots: positive new habits, then stop easiest old ones
• Anchor, Behavior, Celebration
  • Anchor:
    • Trailing edge
    • Meanwhile
    • Pearl Habits: transform irritants
  • Behavior:
    • Specific behaviors towards aspirations
    • Impact, motivation
    • Small
  • Celebration:
    • Immediate positive reinforcement
    • Emotions create habits
    • Celebration is a skill: being nice to yourself
    • Shine
    • Rehearse & celebrate
    • Celebration opportunities
      • Remembering
      • During
      • After