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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