Methods > Motivation: How B.J. Fogg's Behavior Model Can Transform Your Fitness and Career

About This Newsletter

It's not always easy to keep our work and personal lives separated, so I've created this weekly newsletter that combines the two things I think about most - fitness and the job market.

Within just a few minutes, you will find:

1. Insights on sustainable diet and exercise
2. Best practices for hiring, recruiting and career development
3. Memorable quotes, hand-picked dad jokes, and personal book recommendations

Enjoy!

Understanding B.J. Fogg's Behavior Model

B.J. Fogg , a Stanford University researcher, developed a model that revolutionizes how we understand and influence behavior change. According to Fogg’s Behavior Model, the likelihood of completing any behavior is dictated by the combination of three factors:

1. Motivation: How much we want to do the behavior.

2. Ability: How easy or hard it is to perform the behavior.

3. Prompt: The strength and timing of the reminder to do the behavior.

The model is often summarized with the equation B = MAP (Behavior = Motivation × Ability × Prompt). This means that for a behavior to occur, a person must be sufficiently motivated, able to perform the behavior, and prompted at the right moment.

1. Applying the Model to Fitness Improvement

When it comes to fitness, relying solely on motivation can be a recipe for inconsistency. Instead, by leveraging Fogg’s model, we can create an environment that naturally encourages better eating habits and regular exercise.

Motivation: While it's great to feel highly motivated, we know motivation can fluctuate. To keep motivation high:

• Set clear, achievable fitness goals.
• Track progress to visualize improvement.
• Follow social media pages that produce content which keeps fitness top of mind

Ability: Make healthy behaviors easier to perform:

• Healthy Eating: Keep nutritious snacks readily available. Prepare meals in advance to avoid the temptation of fast food.
• Exercise: Choose exercises you enjoy. Keep workout gear in a visible, easily accessible place. Start with shorter, more manageable (and pre-written) workouts to build the habit. Choose a gym or facility that is close to home, easy to get to, and/or along the route of your commute.

Prompt: Use reminders to stay on track:

• Pre-set the dates and times you exercise
• Place notes or motivational quotes around your home and workspace.
• Use fitness apps that send notifications to remind you of your goals.
• REMOVE negative prompts/triggers (like high-calorie snacks) from your environment. Instead, put them in hard-to-reach places or remove them from your environment if needed.

2. Applying the Model to Career Development

In career development, consistency is key. Using Fogg’s model, we can create a structured approach to professional growth that doesn’t solely depend on fluctuating motivation.

Motivation: Enhance your drive to succeed by:

• Setting long-term career goals and breaking them into smaller, manageable tasks.
• Celebrating small wins to maintain a positive outlook.
• Surrounding yourself with mentors and colleagues who inspire you.

Ability: Make career development tasks easier:

• Learning: Integrate short, regular study sessions into your daily routine. Use online resources that are accessible and engaging.
• Networking: Schedule regular coffee chats or virtual meetings with industry professionals. Prepare talking points in advance to make interactions smoother.

Prompt: Keep career growth on your radar with reminders:

• Set calendar events for learning sessions, networking activities, and goal reviews.
• Use task management tools to keep track of your progress and deadlines.
• Engage in regular self-reflection to remind yourself of your career aspirations and achievements.

Conclusion: Methods Over Motivation

Understanding and implementing B.J. Fogg’s Behavior Model shifts our focus from relying on motivation alone to creating a structured system that promotes sustainable behavior change. While motivation and determination are crucial, removing barriers and setting up a robust system of reminders and easy-to-accomplish tasks dramatically increases the likelihood of maintaining beneficial habits in both fitness and career development.

By focusing on methods—simplifying tasks, enhancing motivation through clear goals, and using effective prompts—you can build a consistent, reliable pathway to achieving your fitness and career aspirations.

Weekly Quotes, Jokes and Recommendations

I hope you enjoyed this week’s newsletter, and I look forward to having you back next week. For now, I will leave you with the following:

Quote of the Week:

"We suffer more often in imagination than in reality."

-Seneca

Dad Joke of the Week:

My favorite exercise is a cross between a lunge and a crunch. I call it lunch.

Book Recommendation of the Week:

Tiny Habits: The Small Changes That Change Everything

- B.J. Fogg

About the Author

Ted Woolsey is a Sr. Account Manager at Pomeroy Technologies. In his free time, he is also a fitness writer and online fitness coach.?Ted lives in the NYC Metro Area with his wife and two dogs.

About Pomeroy

Pomeroy Technologies is a global IT staffing and solutions provider with over 40 years of expertise. We ensure that our clients have the top-quality talent and digital workplace solutions to give them a competitive edge for years to come.

Contact me at [email protected] to learn more!