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It’s worth reinforcing how important it is to choose a precise event in your routine—that Anchor Moment.
BJ PhD Fogg • Tiny Habits: The Small Changes That Change Everything
To review: Clarify your aspiration or outcome, generate a big set of behavior options, and match yourself with specific Golden Behaviors. That’s how you put Behavior Design into practice in your own life.
BJ PhD Fogg • Tiny Habits: The Small Changes That Change Everything
Starter Step This is exactly what it sounds like: one small move toward the desired behavior.
BJ PhD Fogg • Tiny Habits: The Small Changes That Change Everything
A Golden Behavior has three criteria. The behavior is effective in realizing your aspiration (impact) You want to do the behavior (motivation) You can do the behavior (ability)
BJ PhD Fogg • Tiny Habits: The Small Changes That Change Everything
from BJ Fogg’s book, Tiny Habits, from issue 61:
... See moreChange your behavior with this 3-step plan
“In order to design successful habits and change your behaviors, you should do three things. Stop judging yourself. Take your aspirations and break them down into tiny behaviors. Embrace mistakes as discoveries and use them to move forward.”
Before making
The first exercise is easy. The second exercise will take a bit more work, but don’t skip it. I guarantee that your investment of time and effort will pay off. EXERCISE #1: EXPLORE WAYS TO STOP A HABIT
BJ PhD Fogg • Tiny Habits: The Small Changes That Change Everything
I found that people typically have the most routines in the morning. This makes morning fertile soil for cultivating new habits.
BJ PhD Fogg • Tiny Habits: The Small Changes That Change Everything
You can use many types of self-reinforcement to wire in a habit, but in my research and teaching, I’ve found that the real winner is creating a feeling of success.
BJ PhD Fogg • Tiny Habits: The Small Changes That Change Everything
What is making this behavior hard to do?