Ayush Gangwar .'s Key Ideas from Tiny Habits
by B. J. Fogg

The desire to perform can be termed as motivation.

Motivation is essential and most important part of the behavior equation, however it is most unreliable.

Motivation is complex, like a wave, which has peaks and lows. During peak of motivation, hard behavior can be achieved easily and during lows, even simple behavior seem like a daunting task.

To achieve sustainable motivation, one should see benefits of the actions. 

One should set clear goals, tangible targets, and set tiny goal with is easily achieved. Achievement of goals led to positive reinforcement and provide motivation for bigger targets

Ability is most reliable and sustained part of the equation. Applying Pareto's principle 80% of time and energy shall be spent of developing abilities, for the behavior.

Approaches to develop ability:-

1. Upskilling
2. Getting additional tools and resources etc

Prompts are invisible drivers of a behavior, they provide cues to perform the action.

To build a habit one need to have consistent prompts to perform the necessary actions.

Prompts are basically of three types:-

1. Person: Someone telling to perform, hence Unreliable
2. Context: Taking environmental cues to perform , hence may be forced and stressful
3. Action: An existing behavior acting as a cue to remind to perform new behavior. Most reliable.

Action Prompt, is better because one has to tap into the ecosystem of routines and put code things in right order to develop new behavior

A range of positive experiences can reinforce a new behavior, that led to habitual response.

To develop a new habit breakdown it into MAP:-

1. M: Set smaller, tangible, easy to achieve targets.
2. A: Focus on continuous upskilling.
3. P: Set new behavior cues inline with existing reliable habits.

Continuous achieving set targets, releases dopamine, which positively reinforced the behavior.

Similarly, bad habits can be reduced by breaking it into MAP components and targeting individual elements i.e. reducing motivation to perform, limiting resources and deleting cues for prompt.