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8/11/20 5:20 P

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Wow that was a LOOOONG comment on talking points Jane....Thanks for the wonderful summary. It is really helpful to have your post to look at while I am trying to understand B=MAP Thanks again. Arin

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JANEGSN's Photo JANEGSN Posts: 9,120
4/2/20 2:43 A

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Fogg Behavior Model - This felt to me like the most important item in this chapter.

Behavior = Motivation + Ability + Prompt (all 3 happening at the same time).
We have to understand this to really understand Tiny Habits, this model and B=MAP is talked about a lot and affects how we create our tiny habits/transform our lives.

Below is BJs standard B=MAP drawing Ė Note: I added a green dot and a purple dot. And I added/changed the labels of the behavior tasks.
This picture is a little blurry, I think because Sparkpeople is limiting it. (because I see it clearly on my computer and I could not get it clearer in this post). With a mouse you can do a right click and save it on your computer to make it bigger and that might help reading it. Let me know if you can't read it, I could put it into dropbox.

The blue dot shows a task that is fairly easy to do and we have some motivation to do it Ė to leave our desk tidy at the end of the day so we are ready to work when we get to the office in the morning. You can see that we have enough motivation and this is easy enough to do that this task is above the Action Line curve.

But what helped me more is when the book and BJ talked about what moves that task around on the Fogg Behavior Model drawing.

The purple dot shows a Behavior that is hard to do Ė Tidy and Deep Clean the Entire Office. We will need a high motivation to do this difficult task - such as a TV crew coming to do an interview in the office in the morning. [Note: If the behavior action is easy but it FEELs hard Ė e.g. it is something you dislike doing or are unsure of because you havenít done it before, then on BJís chart you would show it as hard to do.]

The two purple circles shows what can move the behavior of Tidying & Deep Cleaning the Office under the Action Line curve.
Purple Circle #1 Ė This is where the behavior of Tidying and Deep Cleaning the Office became even harder. Such as if you remembered you had a special dinner/event you were hosting that night and you could not stay late at work. You can see how the Purple Circle #1 moved the task to the left on the Hard to Do - Easy to Do line (at the bottom) and the purple circle #1 fell below the Action Line curve so it wonít get done.
Purple Circle #2 Ė This is where our motivation falls for that task. Maybe we decide to do the TV interview in a conference room or the TV show calls and asks us to come to them. Our motivation to Tidy and deep clean the office falls and you can see that the purple circle #2 fell below the action line so it wonít get done.

We donít want to make tiny habits up where the purple dot is as it is more likely that something will change and we wonít do the behavior.

We want to make the Tiny Habit where the green dot is. Something small and so easy that we can do even on a bad day (to nurture and made that Tiny Habit solid). Where the green dot is we donít need a lot of motivation and it is so easy to do that even if it becomes a little harder

The green dot shows how If we make the action easier (a tiny behavior) we donít need a lot of motivation to be above the Action Line. BJ talks about motivation going up and down (over time). By making the task tiny we can do it even on a low motivation days and putting only 3 things away wonít get so hard that it will fall below the Action Line curve. On good days we can do more, on bad days we just do our 3 items then leave.

Here are some side notes about this:
1) We may need to do some one-time behaviors before we can successfully do this new Tiny Habit. Such as setting up a filing system, or finding a place for items to be put away. We may need to learn a new way of filing.
BJ talks about upping our skill set (e.g. learning something that makes it easier such as how others tidy their desks) or getting more tools (e.g. a filing cabinet, setting up a place where urgent paperwork goes, getting a scanner that scans in all the paper that we file into folders on the computer, etc.). Sometimes that is what is needed to make a behavior easier and move it closer to where the green dot is on the Fogg Behavior Model.

2) page 27 in chapter 1 (location 458) shows how a tiny habit becomes easier when repeated.
As we get stronger (e.g. doing a Strength Training exercise) or as we get more comfortable doing the tiny habit (e.g. we have figured out our recipe and what works best for us, we are used to doing the tiny habit now), it becomes easier to do (moves to the right closer to that green dot).
Note: This is how we take baby steps. As countertop top pushups gets easy (we get stronger and are more comfortable with them) and we can do 10 or 20, we take a baby step and move to floor pushups but doing just a couple to start. We want to stay above the Action Line curve and we just made our Tiny Habit harder. Later in the book BJ talks about when to take a baby step with your Tiny Habit.

Prompts. These are critical. You need the prompt to tell you do the behavior Now!.
So we design a tiny habit that is above the action line, something simple we can do every day. But we also need to design a prompt. Behavior happens when we have Motivation and Ability (e.g. we are above the Action Line curve) AND we have a Prompt. Prompts are covered more in a future chapter.

Edited by: JANEGSN at: 4/2/2020 (02:58)
Jane in Phoenix, AZ
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