Quotes About Behavior

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.

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.

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.

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.

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.

many cases, you'll find your lack of doing a behavior is not a motivation issue at all. You can solve for the behavior by finding a good prompt or by making the behavior easier to do.

Identity shifts are change boosters because they help us cultivate constellations of behavior—not just one or two habits here and there. This is important because most aspirations require more than one type of habit change. It's a set of new habits that will get you where you want to be—especially in the areas of fitness, sleep, and stress.

The essence of Tiny Habits is this: Take a behavior you want, make it tiny, find where it fits naturally in your life, and nurture its growth.

The easier a behavior is to do, the more likely the behavior will become habit.

When you follow Maxim #1 and match yourself with Golden Behaviors, you don't need to work hard to sustain or manipulate motivation.

After all, there are "good" behaviors and "bad" behaviors—are they really equivalent?

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)

Behaviors are like bicycles. They can look different, but the core mechanisms are the same. Wheels. Brakes. Pedals.

People respond reliably to prompts when they are motivated and able, which is exactly what makes well-timed prompts so powerful.

Write your aspiration inside the cloudlike shape shown in the graphic. Then start filling in the boxes with specific behaviors.

If you can remove the vector of fear, then hope will predominate, and your overall motivation level will be higher, which may move you above the Action Line—and you do the behavior.

Make the behavior so tiny that you don't need much motivation.

When you are designing a new habit, you are really designing for consistency. And for that result, you'll find that simplicity is the key. Or as I like to teach my students: Simplicity changes behavior.

The purpose of a Focus Map is to match yourself with easy behaviors that you want to do and that are effective in getting you to your aspiration.

Here's what my one-time behavior looks like when you break it down. Behavior (B): Donating via text to the Red Cross. Motivation (M): I wanted to help the victims of a devastating disaster. Ability (A): It was easy to reply to a text message. Prompt (P): I was prompted by a text message from the Red Cross.

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. For that reason, "goal" is not part of the vocabulary in Behavior Design. Use either "aspiration" or "outcome" for precision.