1. Pac Person Model
1.1. Pac Person Model
1.1.1. Change the Action
1.1.1.1. Small and tiny action
1.1.2. Change the context
1.1.2.1. Redesign the environment
1.1.2.2. It is a kind of a lens that you see the life
1.1.2.3. My perception change
1.1.2.4. Motivation Wave
1.1.2.4.1. video
1.1.2.4.2. visual
1.1.2.4.3. Five actions
1.1.2.5. Different roles different context different motivation
1.1.2.5.1. Uncle
1.1.2.5.2. Teacher
1.1.2.5.3. Runner
1.1.2.5.4. In each one I have a different motivation
1.1.2.5.5. Video
1.1.2.5.6. Tiny changes will cause greater ones, Once you start to believe your self / Identity shift could be generated by a tiny habit
1.1.2.6. What are the other things that effect us in the environment
1.1.2.6.1. Perception and stories
1.1.2.6.2. Social environment
1.1.2.6.3. Lighting......
1.1.2.6.4. Sound
1.1.3. Video
1.1.3.1. B.J. Fogg — The Knowledge Project #86
1.1.4. Change the Person
1.1.4.1. Skill them up
2. Anchor Examples
2.1. 1
3. Behaviour Chain
3.1. 1
4. Examples
4.1. Facebook
5. What is necessary for behaviour to occur
5.1. Trigger
5.1.1. internal
5.1.2. External
5.2. Motivation
5.2.1. sensation (pleasure and pain) What you sense in the moment
5.2.2. anticipation (hope and fear)
5.2.3. Belonging
5.2.4. Video
5.2.4.1. B.J. Fogg — The Knowledge Project #86
5.3. Ability
5.3.1. Knowledge
5.3.2. Skills
5.3.3. CApacity
5.4. Note
5.4.1. We make good decisions when we have experience, good information, and prompt feedback
6. A design challange
6.1. Habit changing is not a motivation challenge it is a design challenge ( Your environment)
7. Behaviour Model
7.1. BJ Fogg behaviour model
7.1.1. B=MAP
7.1.1.1. Compensatory relationships
7.1.1.1.1. B.J. Fogg — The Knowledge Project #86
8. What is a "Tiny Habit"? A “Tiny Habit” is a behavior:
8.1. you do at least once a day
8.2. that takes you less than 30 seconds
8.3. that requires little effort
9. How we influence the groups
9.1. B.J. Fogg — The Knowledge Project #86
9.2. Environment and people affect us a lot
9.3. If you wanna change change the environment and your friends
9.3.1. Destiny group
9.3.2. Journey group
10. What is a Habit
10.1. B.J. Fogg — The Knowledge Project #86
10.2. A habit is something that we do without thinking so much
10.3. It's correlated with repetition no 21 day no repetetion
10.4. Positive Emotions Create HABIT
10.4.1. B.J. Fogg — The Knowledge Project #86
11. Tiny Habits Recipe
11.1. Tiny Habits Recipe Card
11.1.1. 1. Anchor moment
11.1.1.1. An existing routine (like brushing your teeth) or an event that happens (like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior.
11.1.2. 2. New tiny behavior
11.1.2.1. A simple version of the new habit you want, such as flossing one tooth or doing two push-ups. You do the Tiny Behavior immediately after the Anchor Moment.
11.1.3. 3. Instant celebration
11.1.3.1. Something you do to create positive emotions, such as saying, “I did a good job!” You celebrate immediately after doing the new Tiny Behavior. With the Tiny Habits method, you celebrate successes no matter how small they are. This is how we take advantage of our neurochemistry and quickly turn deliberate actions into automatic habits.
11.1.3.1.1. B.J. Fogg — The Knowledge Project #86
11.1.3.1.2. Rewire Your Brain | Tiny Habits
12. Behaviour Grid
12.1. Behaviour grid
12.1.1. 1
12.1.1.1. New
12.1.1.1.1. One time
12.1.1.1.2. For a duration
12.1.1.1.3. For alife time
12.1.1.2. Familiar
12.1.1.2.1. one time
12.1.1.2.2. for a duratiom
12.1.1.2.3. for a life time
12.1.1.3. increase
12.1.1.3.1. for one time
12.1.1.3.2. for a duratiom
12.1.1.3.3. for a life time
12.1.1.4. Decrease
12.1.1.4.1. for one time
12.1.1.4.2. for a duratiom
12.1.1.4.3. for a life time
12.1.1.5. Stop
12.1.1.5.1. for one time
12.1.1.5.2. for a duratiom
12.1.1.5.3. for a life time
12.1.2. Dot = Attempts
12.1.3. Span = Streak
12.1.4. Path = Habit
12.2. 15 ways behavior can change - BJ Fogg, Ph.D.
13. Videos
13.1. B.J. Fogg — The Knowledge Project #86
13.1.1. Pac Person Model
13.1.1.1. Change the Person
13.1.1.1.1. Skill them up
13.1.1.2. Change the Action
13.1.1.2.1. Small and tiny action
13.1.1.3. Change the context
13.1.1.3.1. Redesign the environment
13.1.1.3.2. It is a kind of a lens that you see the life
13.1.1.3.3. My perception change
13.1.1.3.4. Motivation Wave
13.1.1.4. Video
13.1.1.4.1. B.J. Fogg — The Knowledge Project #86
13.2. The Secret To Creating Habits That Stick: Professor BJ Fogg | FBLM Podcast
13.3. The Fogg Behavior Model Applied to Groups
13.3.1. https://vimeo.com/428221357
13.4. Who to focus
13.4.1. https://vimeo.com/358107315
13.4.2. Focus on dolphins and turtles
13.5. The model
13.5.1. B=MAP
14. TOP 10 MISTAKES IN BEHAVIOR CHANGE
14.1. 1. Relying on willpower for long-term change. Imagine willpower doesn’t exist. That’s step #1 to a better future.
14.2. 2. Attempting big leaps instead of baby steps. Seek tiny successes, one after another. No need to check all the boxes.
14.3. 3. Ignoring how environment shapes behavior. When context changes, lives can change.
14.4. 4. Trying to stop old behaviors instead of creating new ones. Focus on the addition of new behaviors, not avoidance.
14.5. 5. Blaming failures on lack of motivation. Solution: Make the behavior easier to do.
14.6. 6. Underestimating the power of triggers. No behavior happens without a trigger.
14.7. 7. Believing that information leads to action. We humans aren’t so rational. We are emotional beings with a history of surviving and coping. Trust the wisdom in the room.
14.8. 8. Focusing on abstract goals more than concrete behaviors. Abstract goal: move more. Concrete behavior: walk for 15 minutes today.
14.9. 9. Seeking to change a behavior forever, not for a short time. A fixed period works better than forever.
14.10. 10. Assuming that behavior change is difficult. Behavior change is not so hard when you have the right process. Lead with kindness and compassion.
14.11. Video
14.11.1. https://vimeo.com/282716560
15. How to
15.1. Steps
15.1.1. Reduction / simplify a task
15.1.2. Tunneling / Step by step process
15.1.3. Tailoring / Custom information
15.1.4. Suggestion / At the right time
15.1.5. Self -monitoring / tracking
15.1.6. Surveillance / Observation
15.1.7. Conditioning / Repetition & Reinforcement
15.2. Tactics
15.2.1. 1
16. Most important habit
16.1. It's gonna be great day
16.1.1. Tiny surprises for happiness and health | BJ Fogg, PhD | TEDxMaui
16.2. Everyday is a gift
17. Plant a good seed in a right spot
17.1. good seed / SMALL BEHAVIOR THAT YOU WANT
17.2. Right spot
17.2.1. Where in my day
17.2.2. Where in my life
17.3. Video
17.3.1. Tiny surprises for happiness and health | BJ Fogg, PhD | TEDxMaui
18. How to understand how motivated we are
18.1. B.J. Fogg — The Knowledge Project #86
18.2. MAXIM
18.2.1. Maxim number one
18.2.1.1. Help people to do what they already want to do.
18.3. self effivacy
19. Narrative and Stories
19.1. How we reduce fear
19.1.1. B.J. Fogg — The Knowledge Project #86
19.2. Cause and Effect stories
19.3. We think with stories
20. Super Fridge :)
20.1. B.J. Fogg — The Knowledge Project #86
20.2. Stories
20.3. Turn a device to a different thing
20.4. Reframing the object
20.4.1. a fridge that help us to eat healthier
21. How we could stop an unwanted habit
21.1. B.J. Fogg — The Knowledge Project #86
21.2. 3 PHASE BEHAVIOR CHANGE MODEL
22. Ability Chain
22.1. 1
22.1.1. Do you have enough time to do the behavior?
22.1.2. Do you have enough money to do the behavior?
22.1.3. Does the behavior require a lot of physical effort?
22.1.4. Does the behavior require a lot of mental effort?
22.1.5. Does the behavior fit into your current routine?