This week I want to introduce one simple concept. BJ Fogg’s Tiny Habits. He keeps it simple and easy. Simple and easy to create and sustain a new habit. I have read and love James Clear’s Atomic Habits but there is a simplicity to BJ Fogg’s approach that makes one want to start a new habit just to apply his concept.

Now that we have changed our narrative to a positive one, time for action.

The premise of Fogg’s concept is Behaviour = Motivation & Ability & Prompt

For any behaviour to occur, three elements must converge at the same moment: motivation, ability and prompt. Any behaviour that falls below the action line will not happen. And conversely, any behaviour that falls above the line will happen.

For example, if I have no experience riding a bicycle and I was given a bicycle, I would not cycle (below the action line). I may have the motivation to cycle but no ability and therefore would feel frustrated when given a bicycle (the prompt). 

Likewise, if I am a mountain biker (which I am) and was presented with the latest mountain bike in my size, I would ride the bicycle (above the action line) when I received the new bicycle (prompt). Because my motivation is already high, and I am a mountain biker (ability).

Behaviours that become habits (repeated behaviours) fall above the line! As simple as.

If you are trying to create a new habit and are failing, there are three things you need to check. Your motivation, ability, and prompt. This alone has helped me rehash some habits that I am trying to change.

And we, humans, struggle most with motivation! The only way to overcome low motivation is to make the ability really easy and use a good prompt preferably an action that you do every day.

Let’s break this down. Let’s use exercising daily, walking, as an example.

If you want to start walking every morning but don’t feel compelled to do so, start with a baby step.  At the time you want to walk, for example, after you brush your teeth in the morning (prompt), go to your shoes and put your shoes on! That’s it. Don’t walk. Tiny step. Just put your shoes on! Then CELEBRATE! Yes, a rather crucial step to help the brain lock in this achievement.

When you are ready, (it could be a couple of days that you just put on your shoes and celebrate this achievement!), walk to your mailbox or gate. Tiny next step. That’s it. Add subsequent steps, celebrate, and keep going. And if you miss a day, that’s ok. Don’t beat yourself up. Make sure you push on the following day!

It breaks the barrier between you and the resistance to walking and towards creating the habit of walking.

I find this fascinating. I will admit starting new habits is not difficult for me, but I have noticed needing some form of (good) prompt when I have failed a new habit/behaviour. And that’s the premise of Fogg’s book. Don’t rely on your motivation or your ability alone to achieve what you want to do. A good prompt is essential. For example, after I brush my teeth, I will put on my walking shoes.

AND the most important thing is to celebrate the tiny action. Celebrate in whatever way works for you after you get your shoes on. Do an air fist pump, do a jumping jack, smile or whatever works for YOU. That releases a mini shot of dopamine, which controls the brain’s reward system, making the brain remember the action as a feel-good factor.  

I dislike vacuuming. Low to no motivation for it. I have always used the vacuum cleaner as a prompt (unfortunately not a Dyson!), placed it strategically where I can’t miss it and made vacuuming a behaviour that I do after something I do regularly like watching the news. And I am ecstatic when done. However, in recent times I have come to think that a Dyson might make it easier for me to vacuum! My motivation is up at the mere thought of a Dyson! I might get me a Dyson. 😉

I hope I have motivated you enough this week to try a habit that has been eluding you. Simple, tiny steps are the way forward. You now have the formula to help you!

As always, you can reach me at yoga@yoganesadurai.com