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Category Archives: Behavior Change

B.J. Fogg on Behavior Design (8): Stay Flexible and Have Fun

Well-designed habits scale naturally from tiny to transformative. Keep tinkering until you discover what works.

Posted byDoug ToftAugust 3, 2022Posted inBehavior Change

B.J. Fogg on Behavior Design (7): Untangle Bad Habits

Instead of trying to “break” a habit, analyze it into specific behaviors. Then “untangle” them one at a time.

Posted byDoug ToftAugust 1, 2022August 1, 2022Posted inBehavior Change

B.J. Fogg on Behavior Design (6): Celebrate Success

“If you learn just one thing from my entire book, I hope it’s this: Celebrate your tiny successes.”

Posted byDoug ToftJuly 26, 2022Posted inBehavior Change

B.J. Fogg on Behavior Design (5): Find a Good Prompt

To design a habit, choose a precise and stable anchor for the new behavior.

Posted byDoug ToftJuly 19, 2022July 19, 2022Posted inBehavior Change

B.J. Fogg on Behavior Design (4): Start Tiny

Motivation is fickle and unpredictable. Choose small behaviors that do not require it. Keep asking: How can I make this easier to do?

Posted byDoug ToftJuly 14, 2022July 19, 2022Posted inBehavior Change

B.J. Fogg on Behavior Design (3): Clarify Aspirations, Outcomes and Behaviors

Stop talking about goals and start talking about aspirations and outcomes. Then design specific behaviors to align with them.

Posted byDoug ToftJuly 11, 2022July 19, 2022Posted inBehavior Change

B.J. Fogg on Behavior Design (2): A Three-Part Recipe for Tiny Habits

A = anchor, a cue to do the new behavior. B = an easy behavior that does not require motivation. C = celebration. A + B + C = Tiny Habit.

Posted byDoug ToftJuly 8, 2022July 19, 2022Posted inBehavior Change

B.J. Fogg on Behavior Design (1): Transformation Through Habit Change

Transformation can result from many small habit changes. The trick is to avoid common fallacies in behavior design.

Posted byDoug ToftJuly 6, 2022July 17, 2022Posted inBehavior Change

The Early Teachings of Shinzen Young: Nirvana as the Un-Driven Life

We can taste nirvana during daily life as we practice mindful reponses to pain and pleasure.

Posted byDoug ToftMarch 5, 2022March 5, 2022Posted inBehavior Change, Buddhism, Meditation

Disputing and Defusion: Two Options for Dealing With Upsetting Thoughts

Misery is often tied to irrational and judgmental thoughts. We can use logic to replace these thoughts—or simply detach from them. Both approaches can help.

Posted byDoug ToftNovember 20, 2021December 7, 2021Posted inACT, Behavior Change

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