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Tiny Habits -BJ Fogg - Coggle Diagram

- - - - When judgement is removed, behavior becomes a science
  - - - small actions in <30 seconds
    - - small habits become big change
    - - you can start them RIGHT NOW
  - - - a simple version of the new habit you want - striped down and fail-proof
- - - - What behaviors would you do one time?
      - What new habits would you create?
      - What habits would you stop?
      - Sticking Points
        
        Just guessing with no methodology (buy stuff for biking, but don't think long-term)
        
        Inspiration from the Internet (a Monk says to meditate 30m a day, but that's not necessarily the best place to start)
        
        Doing what worked for my buddy (who has different contexts, motivations, circumstances, etc.)
    - - Rd. 1 - The Y Axis - What is the Impact of this behavior?
      - Rd. 3 - the X Axis - what is my ability/motivation to do this behavior?
      - The upper-right quadrant are your Golden Behaviors, the ones you're most likely to do that will also yield the greatest impact
- - - - Starter Steps - just read one page
      - Scaling Back - Not 20 pushups, but 2
- - - - After I [thing I already do as part of a routine] I will [new, tiny, simple behavior]
        
        Match the
        
        Location
        
        Frequency
        
        Context/Theme/Purpose
        
        Find the "Trailing Edge", or the last tiny step of the anchor behavior
        
        You can START with the anchor and determine new behaviors/habits from it vs. starting with desired behaviors and working backward
        
        "Meanwhile Habits" - While I wait for [something I do that creates downtime] I will [target behavior]
- - - - Focus on what interests you - might be a lot of little things, might be a few big things.
      - Embrace variety - starter steps, scaled down versions, exercise, food, mindset, productivity - pick a few habits for different areas and start tiny
      - Stay flexible - aspirations and goals change, this is OK
    - - Will the habit lead to a goal?
      - Does it affirm an identity I WANT to create?
      - Big impact despite tiny size
    - - No pressure to do more
      - Don't hold back if you want to do more
      - If you do more (or overdo it), celebrate extra hard
      - Use emotional flags - frustration pain, avoidance are signs of trouble - troubleshoot. Boredom is a sign that you're not pushing hard enough.
    - - Redesign your environment to make it easier
      - adjust as you go
      - Question tradition - who says floss needs to be in the bathroom?
      - Invest in necessary gear, tools, resources, skills, lessons, etc.
      - SuperFridge - fridge is stocked only with guilt-free food. You can eat however much of whatever you want, as long as it is in the fridge. Then, the habit focus is on grocery shopping (the junk food battle is fought in the store, not at the house)
    - - "I'm the kind of person who _"
      - Go to events centered around the new identity
      - Learn the lingo
      - T-Shirts can be an easy way to display an identity
      - Update social media page, bio, profile, about, etc.
      - Teach or coach others, be a role model (and use the Feynman Technique)
- - - - Avoid
      - Ignore
      - Remove
    - - More Time
      - More Money
      - Physically Harder
      - Mentally Harder
      - Make it violate your routine
    - - Decrease motivation to do the habit
      - Add a demotivator - make sure it isn't also a demoralizer, as we function and design best when we feel GOOD, not BAD
- - - - "Just to clarify: we're designing for X, right?" - make the objectie clear
    - - Swarm of Bs / Focus Plot
      - What do you want to happen?
      - If we had magical powers, who would do what?
      - Imagine we could get anyone to do anything. What is the ideal action?
      - What would you do if you knew you wouldn't fail?
    - - Explicitly walk through the process
      - "Which option(s) can we realistically get ourselves to do?"
    - - "What is making this hard to do?"
      - Walk through the Ability Chain and/or provide a checklist for them to use
      - Ninja - go through and make it easier for them
    - - Where might this fit in naturally with your existing routine?
      - What existing routine can help remind you to perform this task?
      - "What do you think would be a good reminder for this?"
    - - Praise! Approbation!
      - Keep Shine in the Power Zone (behaviors they WANT to do but are UNCERTAIN about their ability)
    - - "If our attempts to create this habit don't work, we will troubleshoot, starting at the prompt. We will not blame ourselves for lack of motivation or willpower. What we are doing is all about design - and redesign. If we need to tap into willpower, we are doing it wrong.
        If we revise the prompt and make the behavior as simple as possible and STILL don't succeed, we'll back up and pick a different behavior that we actually want to do.
      - Forget the crabs and clams unless you need to include them
      - the Queen B method - can we reframe the behavior into an aspiration that is important to them? Ex. Homework mastery vs. keeping up with their peers socially and not getting held back - a child is probably more interested in the latter, while the former is the target behavior
- - - - teach about the book and the process
      - help people do what they want to do
      - help people feel successful
    - - Teach / guide others in Shine
      - Share the book and exercises
      - create a family/culture tradition of change