How to build habits

Week 78: How to build habits ?

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Building new habits can be a daunting task, but the key to success lies in starting small. The Fogg behaviour Model, developed by Dr. BJ Fogg, emphasises the power of tiny habits—small, easy-to-achieve actions that can be consistently repeated. By breaking down a desired habit into its simplest form, and linking it to an existing routine, you can gradually build momentum. Over time, these tiny actions grow, evolving into significant, lasting habits that can transform your daily life without overwhelming your motivation or ability.

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To build a habit, the Fogg behaviour Model emphasises starting with a tiny action that has a low barrier to entry. This strategy leverages the concept of "tiny habits," which are small, manageable actions that can be consistently performed with minimal effort. Here’s how you can use this model to build a habit:

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?1. Identify the Tiny Action

The first step is to choose a behaviour you want to turn into a habit. Break it down into the smallest possible action that is easy to perform. For example, if you want to develop a habit of daily exercise, your tiny action might be doing just one push-up.

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?2. Lower the Bar

Ensure the tiny action is so simple that you can't fail. The idea is to set the bar so low that it eliminates the need for high motivation. By starting small, you reduce the friction that often prevents habit formation. For instance, instead of aiming for a 30-minute workout, begin with one minute of exercise. This tiny action should fit seamlessly into your daily routine.

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?3. Find the Right Prompt

A prompt is a trigger that reminds you to perform your tiny action. It could be an existing routine or an external cue. For instance, you could link the tiny habit to a daily activity, like brushing your teeth. After brushing your teeth, you do your one push-up. This makes the new habit piggyback on an established one, increasing the likelihood of consistency.

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?4. Repeat and Celebrate

Consistency is key in habit formation. Perform the tiny action daily, and celebrate your success immediately after completing it. Celebrations can be simple affirmations like saying “Good job!” or doing a little happy dance. This positive reinforcement helps create a positive association with the new habit, making it more likely to stick.

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?5. Gradually Raise the Bar

Once the tiny action becomes a regular part of your routine and feels easy, you can incrementally increase the challenge. For example, after a week of doing one push-up, increase to two push-ups. The incremental increases should be small enough that they don't overwhelm you, ensuring that your motivation and ability remain balanced.

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Another Example in Practice

Let's apply this to building a reading habit. If you want to read more, start with a tiny habit: read one paragraph of a book each day. Link it to a daily routine, like reading during your morning coffee. Celebrate your accomplishment, no matter how small. As this becomes a part of your routine, gradually increase the amount you read, from one paragraph to one page, and eventually to multiple pages or more.

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The Fogg behaviour Model's strength lies in its simplicity and flexibility. By starting with a tiny action, lowering the bar, finding the right prompts, repeating the behaviour, and celebrating small wins, you create a foundation for sustainable habits. Gradually raising the bar ensures continuous improvement without overwhelming yourself. This approach not only makes habit formation manageable but also enjoyable, leading to long-term success.