A range of positive experiences can reinforce a new behavior, that led to habitual response.To develop a new habit breakdown it into MAP:-<ol><li>M: Set smaller, tangible, easy to achieve targets.</li><li>A: Focus on continuous upskilling.</li><li>P: Set new behavior cues inline with existing reliable habits.</li></ol>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.

Habits are not developed on own but cultivated overtime

Consistent behavior = Habits.Everything big started small. Remember our vast universe originated when infinitesimal particles big banged. Behavior should be tiny and easy so that it can be performed and achieved consistently and develop into a habit.

Habit

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

Motivation (M)

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:-<ol><li>Person: Someone telling to perform, hence Unreliable</li><li>Context: Taking environmental cues to perform , hence may be forced and stressful</li><li>Action: An existing behavior acting as a cue to remind to perform new behavior. Most reliable.</li></ol>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

Prompts (P)

The simpler and tiny a behavior , more likely it will happen and consistently it will develop into habit.Behavior (B) is sum of Motivation (M) , Ability (A) & Prompt (P).B=M+A+PWhen these 3 elements converge behavior happens.

Behavior (B)

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:-<ol><li>Upskilling</li><li>Getting additional tools and resources etc</li></ol>

Ability (A)

Build long lasting habits by improving 1% everyday.

The world's leading expert on habit formation shows how you can have a happier, healthier life: by starting small. Myth: Change is hard. Reality: Change can be easy if you know the simple steps of Behavior Design. Myth: It's all about willpower. Reality: Willpower is fickle and finite, and exactly the wrong way to create habits. Myth: You have to make a plan and stick to it. Reality: You transform your life by starting small and being flexible. BJ FOGG is here to change your life--and revolutionize how we think about human behavior. Based on twenty years of research and Fogg's experience coaching more than 40,000 people, Tiny Habits cracks the code of habit formation. With breakthrough discoveries in every chapter, you'll learn the simplest proven ways to transform your life. Fogg shows you how to feel good about your successes instead of bad about your failures. Already the habit guru to companies around the world, Fogg brings his proven method to a global audience for the first time. Whether you want to lose weight, de-stress, sleep better, or be more productive each day, Tiny Habits makes it easy to achieve.

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The world's leading expert on habit formation shows how you can have a happier, healthier life: by starting small. Myth: Change is hard. Reality: Change can be easy if you know the simple steps of Behavior Design. Myth: It's all about willpower. Reality: Willpower is fickle and finite, and exactly the wrong way to create habits. Myth: You have to make a plan and stick to it. Reality: You transform your life by starting small and being flexible. BJ FOGG is here to change your life--and revolutionize how we think about human behavior. Based on twenty years of research and Fogg's experience coaching more than 40,000 people, Tiny Habits cracks the code of habit formation. With breakthrough discoveries in every chapter, you'll learn the simplest proven ways to transform your life. Fogg shows you how to feel good about your successes instead of bad about your failures. Already the habit guru to companies around the world, Fogg brings his proven method to a global audience for the first time. Whether you want to lose weight, de-stress, sleep better, or be more productive each day, Tiny Habits makes it easy to achieve.

B. J. Fogg is an accomplished writer whose work has resonated with readers around the world. B. J. Fogg has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. B. J. Fogg's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Habit

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Adding a new habit to your life

3.e. Implementation: Cultivating Discipline ~ 2