Brett McKay talks to Dr B J Fogg for Episode 581 of the Art of Manliness podcast. Below are my show notes for the episode. The episode discusses Tiny Habits (Amazon Affiliates link), a book that Fogg has written.
Fogg proposes the Tiny Habits method of behavior change. He talks of habits not in terms of breaking them but in terms of untangling them. Think of behavior change the way you would untangle the mess of wires to straighten out your headphones. Changing habits is a process where you move from the easiest to the most difficult.
Fogg suggests that long lasting behavior change happens by changing really small habits as part of a routine. Imagine you want to make a tiny change. Fogg suggests identifying a routine attached to the change that you require. Inserting the habit as part of the routine and then slowly increasing the number of repetitions.
As an example, if you want to inculcate the habit of flossing your teeth, he suggests flossing just one tooth after brushing your teeth (routine). He suggests that we stay with one tooth as long as we want. He also gives us the freedom to do more when we want to. The number can go up. You can floss three teeth or just one. The over-achievement on the day you flossed three teeth acts as motivation for you to do just a little more. This turns this into a behavior change of flossing the teeth after you brush it.
The Three Elements – Motivation, Ability and Prompt
Behavior change here involves three elements – motivation, ability and prompt. Fogg defines motivation as the driving force which energizes you to certain behavior. He suggests that there is a compensatory relationship between motivation and ability. Ability here stands for you knowing how to do a certain task. He says that when it is harder to do something, the motivation needed is more. When it is easier to do something, you don’t need too much motivation. He recognized this compensatory relationship over an eight year period of study! He warns us that we over-estimate our future motivation to do certain things. Hence he warns us from depending on motivation as a way to change habits.
He also warns us from thinking of our aims in abstract terms. Losing weight, reducing stress etc are outcomes. He suggests that tweaking systems and processes will lead to these desired outputs. He believes that the habits should involve less time, less effort and little cost to implement to be successful.
Here, he brings the concept of prompts. He thinks that there are three types of prompts – personal prompt, context prompt and action prompt. He says that personal prompt involves you or someone else reminding you that you need to do a habit. Context prompt is a notification that alerts you to do a habit. An action prompt involves using a routine as a prompt. In our example above, brushing your teeth is a prompt for flossing them. He says personal and context prompts are not effective. He thinks that action prompts are the most effective way to initiate long lasting habit change.
In My Opinion…
Listening to this podcast, this seemed like a more scientific version of Leo Babauta’s Zen Habits. It also seemed similar to James Clear’s Atomic Habits but with different terminology. Saurabh also spoke in his blog about changing habits for the new year and hence I thought this might be worth sharing. I would personally, rather follow James Clear method.
I loved what he says about celebration, though. This is his value addition to the habit change journey, in my opinion. He suggests that celebrating these small habit changes with a celebration make you feel successful. He says that these emotions get attached to the habits and re-wires your brain that converts these habits into part of your life. He suggests teaching children to celebrate after their every small habit change.