Quotes from B.J. Fogg

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.

information alone does not reliably change behavior. This is a common mistake people make, even well-meaning professionals. The assumption is this: If we give people the right information, it will change their attitudes, which in turn will change their behaviors. I call this the "Information-Action Fallacy.

After you put your feet on the floor in the morning, immediately say this phrase, "It's going to be a great day." As you say these seven words, try to feel optimistic and positive.

So many frustrating family dynamics and workplace dramas erupt because of the misplaced belief that manipulation motivation is the key to changing behavior. But now you know that simplicity is what reliably changes behavior.

Step 1: Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad.

This pressure leads to a scarcity mindset—we believe that there will never be enough time, so we say no to changes because we feel like we don't have the hours to cultivate new positive habits.

We live in an aspiration-driven culture that is rooted in instant gratification. We find it difficult to enact or even accept incremental progress.

Once you remove any hint of judgment, changing your habits becomes an uplifting journey of self-discovery.

People get sick, take vacations, and have emergencies. We're not aiming for perfection here, only consistency. Keeping the habit alive means keeping it rooted in your routine no matter how tiny it is.

You can disrupt a behavior you don't want by removing the prompt. This isn't always easy, but removing the prompt is your best first move to stop a behavior from happening.

A behavior is something you can do right now or at another specific point in time.

People use the word "goal" when they are talking about aspirations or outcomes. If someone says "goal," you can't be sure what they are talking about since the word is ambiguous.

Aspirations are abstract desires, like wanting your kids to succeed in school. Outcomes are more measurable, like getting straight As second semester. Both of these are great places to start the process of Behavior Design. But aspirations and outcomes are not behaviors. Here's an easy way to differentiate behaviors from aspirations and outcomes: A behavior is something you can do right now or at another specific point in time.

How long does it take for habits to grow to their full expression? There is no universal answer. Any advice you hear about a habit taking twenty-one or sixty days to fully form is not entirely accurate. There is no magic number of days.

The Starter Step is a kind of mental jujitsu—it has a surprising impact for such a small move because the momentum it creates often propels you to the next steps with less friction. The key is not to raise the bar. Doing the Starter Step is success. Every time you do it, you are keeping that habit alive

In contrast, you can't achieve an aspiration or outcome at any given moment. You cannot suddenly get better sleep. You cannot lose twelve pounds at dinner tonight. You can only achieve aspirations and outcomes over time if you execute the right specific behaviors.

To generate lots of behavior options, you can use the following categories during your own Magic Wanding sessions. What behaviors would you do one time? What new habits would you create? What habit would you stop?

When talking about Tiny Habits, I use the term Anchor to describe something in your life that is already stable and solid. The concept is pretty simple. If there is a habit you want, find the right Anchor within your current routine to serve as your prompt, your reminder. I selected the term "anchor" because you are attaching your new habit to something solid and reliable.

As I accumulated dozens of new habits—mostly tiny ones—they combined to create a transformation. Sustaining all this did not feel hard. Pursuing change in this way felt natural and oddly fun.

Stop judging yourself. Take your aspirations and break them down into tiny behaviors. Embrace mistakes as discoveries and use them to move forward.

Um comportamento acontece quando os três elementos do MCP — Motivação, Capacidade e Prompt — convergem em mesmo momento. Motivação é o seu desejo de adotar determinado comportamento. Capacidade é a sua possibilidade de adotar determinado comportamento. E prompt é o seu estímulo para adotar determinado comportamento.

No behavior happens without a prompt.

However, if there was a time that Sukumar didn't want to do a lot of push-ups, he didn't force himself. He did two and felt good about keeping the habit alive. Part of this skill is knowing when to back off and do only the baseline.

Search for celebrations that feel authentic to you. If you feel awkward or phony when celebrating, your attempts will backfire. Your brain doesn't want to feel awkward—it wants to feel good. Celebrations are personal. What makes me feel good (and not lame) is probably different than what makes you feel good (and not lame).