To ensure a behaviour happens, we can increase ability by making it “tiny” and easy, so we don’t have to rely on willpower or motivation. The good news is that motivation and ability compensate for each other. We therefore shouldn’t rely on our motivations to drive sustained behavioural change. Don’t blame yourself – it’s just how motivation works. A common mistake is to overestimate future motivation. But high levels of motivation cannot be sustained. Sometimes we get a big spike of motivation that propels us to do hard things. You want to be healthier but you also want to eat the cupcake. Motivations may push in opposite directions, which can be distressing.Often we don’t really understand our motivations and where they come from. Motivation comes from various sources.In reality, it is just one of three elements, and the most fickle one: People place a lot of emphasis on motivation and often believe it is the key driver of behaviour. The Model explains behaviour in general, so it can also be used to get rid of bad habits and to design apps for other people. When all three elements converge at a point above the “Action Line”, the behaviour happens. A prompt is the cue that triggers the behaviour.Ī graph illustrating the Model is available on the official website. Under the Model, motivation is your desire to do the behaviour while your ability is your capacity to do it. The Fogg Behaviour Modelīehaviour is a function of motivation and ability, combined with a prompt. Fogg calls this the “Information-Action Fallacy”. People often assume that having the right information changes behaviour. Part One: Behaviour and Behavioural Change Generallyĭon’t blame yourself if your previous attempts at changing your behaviour have failed – you’ve just been using the wrong system. I plan explain this in a later post on how I’ve put Tiny Habits into practice (or failed to do so). In this summary, I have separated out the theory (Part One) from the practical (Parts Two and Three), because I don’t plan to follow the Tiny Habits method exactly as described in the book. He advocates a particular method (the Tiny Habits method) and explains the theory behind it as he goes. In the book, Fogg combines the theory with the practical. Detailed SummaryĪs is often the case with my summaries, the structure of this summary does not match the structure of the book. Although these are still important, they don’t form the “core” of the book. I also outline a few examples of habits and links to further resources. The last part of the summary covers the bonus stuff, like untangling bad habits and changing with others. If you need to troubleshoot, look at the prompt, ability, or celebration first. Lastly, rehearse your habits, and let them naturally multiply and grow.Second, make those behaviours into habits with the ABC formula: find a good anchor, make the behaviour easier, and practise celebrations.This exercise helps you find the best behaviours to make into habits. This involves clarifying your aspiration, brainstorming behaviours, and then mapping those behaviours onto your aspiration. First, work out which behaviours you will make into habits.The second part of the summary is about the Tiny Habits method itself and how to implement it. Celebration is one way to provide an instant, easy reward. Immediate rewards are important as they make behaviours into habits.Fogg favours action prompts or “anchors”, where you do the new behaviour after an action you already do consistently. There are three types of prompts: person, action, and context. Prompts are what trigger our behaviours.So successful behaviour design usually relies on increasing ability, such as by making the habit “tiny”, or changing your environment. When something is easy to do (high ability), you need less motivation to do it. Luckily, Motivation and Ability compensate for each other.This is the Fogg Behaviour Model, which is expressed as: Behaviour is a function of Motivation and Ability, combined with a Prompt.The first part of the summary describes the theory behind how behaviour and behaviour change works: This summary of Tiny Habits is divided into three parts. Part Three: Bad Habits, Changing Others, and more.Step Three: Rehearse, troubleshoot and expand your habits.Step Two: Turn your behaviours into habits with the ABC formula.Step One: Decide on which behaviours to make into habits.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |