Today we’re going to revisit BJ Fogg’s Behavior Design Lab at Stanford.
We’ve already talked about his equation: B = MAP. (Recall: “Behavior happens when Motivation & Ability & Prompt converge at the same moment.“)
Professor Fogg also has some ABCs to help us master the process of Optimizing our behavior: Anchor + Behavior + Celebration.
Here’s how he describes the anatomy of Tiny Habits:
“1. ANCHOR MOMENT
An existing routine (like brushing your teeth) or an event that happens (like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior.
2. NEW TINY BEHAVIOR
A simple version of the new habit you want, such as flossing one tooth or doing two push-ups. You do the Tiny Behavior immediately after the Anchor Moment.
3. INSTANT CELEBRATION
Something you do to create positive emotions, such as saying, ‘I did a good job!’ You celebrate immediately after doing the new Tiny Behavior.”
Want to install a habit?
(Yah? Which one? Seriously. Pick one now and let’s work on it together…)
Know your ABCs: Anchor + Behavior + Celebration.
That “existing routine” is what BJ calls an ANCHOR. He tells us that “anchoring” our new behavior to something we ALREADY do is a really powerful way to Optimize the Behavior-changing process.
Now that you’ve got your Anchor, it’s time for the new behavior.
NOTE: We want that Behavior to be TINY. As in, CRAZY tiny.
One of the examples BJ uses is that after (key anchor word: “after”) he went pee while working from home, he’d do two push-ups. That’s it. TWO. Not twenty. TWO.
Now that we’ve got our Anchor and our (tiny!!) Behavior, it’s time to Celebrate.
IMMEDIATELY and INTENSELY.
We’ll talk about this more soon. For now, give yourself a little fist pump with a “YES!!! That’s like me!” (Or whatever it is you do when you celebrate something awesome.)
Anchor + Behavior + Celebration.
That’s Today’s +1.
If you feel so inspired, MAP out the behavior you’d like to install.
Then ABC it.
Let’s change our lives one Tiny little Habit at a time.
+1. +1. +1.
P.S. If you feel REALLY inspired, sing it with me: Now I know my ABCs. Next time won’t you sing with me?
Unlock this Optimize +1 (and over 1,000 more) for free!
The Optimize membership used to be $100/year. It’s now free. No credit card required. No strings attached. Just more wisdom in less time.