The last two days, we’ve focused on the habit loop.
Today, we’ll look at an alternative approach.
This one is based on behavioral design and was developed by Stanford professor BJ Fogg.
Like the habit loop, this method has three components – Motivation, Ability, and Triggers.
Triggers: These are like the cues we discussed the last two days. They are the prompts to initiate the behavior change we are seeking to make.
Motivation: To create a habit, we need to identify what truly motivates us to perform a specific action. Whether it’s a desire for better health, improved productivity, or personal satisfaction, understanding our motivation is key to initiating change.
Ability: For a behavior to become a habit, it must be easy to do. High ability means that the action is simple, straightforward, and doesn’t require a significant amount of effort. By breaking down behaviors into manageable steps, you make it more likely that they will become habits.
A central concept in the behavioral science approach is the idea of “tiny habits.”
These are incredibly small actions that are easy to incorporate into your daily routine.
Starting with tiny habits allows us to build momentum and make progress towards our larger goals.
The beauty of tiny habits lies in their simplicity.
The Power of Small Steps
While there are different approaches to achieving habits, all agree that the smaller the better.
The prospect of making big changes can be overwhelming and often discouraging.
That’s where “Tiny”, “Atomic”, or “Mini” habits come into play.
Tiny habits are small, easy-to-implement actions that you incorporate into your daily routine.
These actions are so simple that they feel almost effortless to complete.
Little Habits work because of the following:
- Minimal Resistance: They require minimal effort and willpower.
- Consistency: Over time, these small actions become automatic.
- Gradual Progression: We can slowly increase the difficulty or intensity of the habit over time.
The power of tiny habits lies in their cumulative effect.
Over time, these small actions add up, leading to significant changes and personal growth.
What starts as a one-minute daily habit can become an hour over the course of a year.
My Perspective
While I may not have known about BJ Fogg and tiny habits until 5-6 years ago, these are the methods I gravitated to in my own life.
My philosophy is that small steps taken consistently over time can make significant change.
This shows in the concept of One Shade Greener – Step by Step. Day by Day. One Shade Greener.
A draft of a book on my computer called One Little Word, One Big Difference.
My 2023 15-minute project that was summarized here.
Focusing on one word, all year long, to take small steps and make progress on goals.
And the process I use toward all my goals completed or in progress.
Your Turn
Do you find yourself breaking down goals into small habits?
Do you resonate more with the Habit Loop or the Behavioral Design approach?
How might the two frameworks work together?