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“Tiny Habits” by BJ Fogg
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One Book: Tiny Habits by BJ Fogg
Tiny Habits is a groundbreaking read that reveals how minuscule changes can create significant impact in our lives. It demystifies the process of habit formation, showing that simplicity, consistency and celebrating every small win trump sheer willpower every time.
One Concept: Curious about the secret to effortless and lasting change?
Let's explore the B = MAP concept, a simple yet powerful framework that makes building new habits a breeze. To action a behavior, 3 elements needs to be combined
Behavior = Motivation + Ability +Prompt
Motivation: The desire to do the action, the driving force that propels you toward action.
Ability: Your capacity to perform the behavior including time, resources, and skill.
Prompt: The trigger that tells you to act now, the cue that initiates the behavior.
When these three elements align, adopting new habits becomes not only achievable but enjoyable.
Cherry on top : Book Tips that worked for my jogging routine 😊
1. When you systematically do not start a behavior you have in mind or when you stick to a behavior change you want, take 3 min to analyse what is really blocking.
It is the Motivation ? Ability ? Are you missing the prompt ?
What I did : I always challenge the first answer that comes to my mind for each :
Motivation. Ability. Prompt.
2. Make the first step very small and repeat few days before you add something to it.
What I did : Wear yoursportswear for few days first thing in the morning. then, naturally, when I took my kids to their afternoon activities, I started jogging on my way back home and continue until their lesson was done
3. Celebrate 5 seconds after you do your action not later. The reward has to be immediate for the brain to associate it with the behavior.
What I did : As soon as I start running, I scream outload ‘I am the dancing Queen’.
I admit it was very akward at first to shout out this way but after few times it became very funny and now every time when I decide to go for a jogging, I smile before even starting.
One Transformative Exercise: Ready to turn knowledge into action?
Let's get started with a fun exercise! Design Your Own Tiny Habit
1. Choose a Tiny Behavior:
Select a small, specific action you want to turn into a habit (e.g., doing push-up, drinking a glass of water, skinecare routine, pilates …).
2. Assess Motivation and Ability:
Motivation: On a scale of 1-10, how eager are you to adopt this habit?
Ability: On a scale of 1-10, how easy is it for you to perform this habit daily?
3. Set a Prompt:
Identify an existing routine or event in your day that can serve as a natural trigger (e.g., after kids shut the door and leave for school, after brushing your teeth, while your morning coffee is brewing or your tea water is boiling…).
4. Decide on celebration :
It has to be easy , quick and right after you perform the new behavior
5. Implement and Reflect
Start Today after the prompt you have chosen
Track Your Progress by keeping a simple log for one week.
Adjust as Needed. If you miss the habit, consider choosing a smaller behavior or a more effective prompt.
By consistently aligning your motivation, ability, and prompts and celebrating the new behavior, you'll find that building new habits can be both effortless and rewarding.
Happy habit forming!
Live Love Change by S.
