{"id":33956,"date":"2021-05-06T10:24:03","date_gmt":"2021-05-06T14:24:03","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=33956"},"modified":"2021-05-08T22:51:31","modified_gmt":"2021-05-09T02:51:31","slug":"fogg-behavior-model","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/fogg-behavior-model\/","title":{"rendered":"The Fogg Behavior Model: How to Change a Behavior"},"content":{"rendered":"\n

What is the Fogg behavior model<\/a>? What does the equation B = M A P mean? What is the difference between a behavior and an aspiration?<\/p>\n\n\n\n

If you were told to set aside $500 in your savings account right now, could you? There is a difference between aspiring to do something, and actually breaking down the steps to do it. The Fogg Behavior Model is a simple way of breaking down the components of behavior.<\/p>\n\n\n\n

Continue on to learn more about the Fogg Behavior Model.<\/p>\n\n\n\n\n\n\n\n

The Fogg Behavior Model<\/strong><\/h2>\n\n\n\n

The Fogg Behavior Model is a simple way of breaking down the components of a particular behavior<\/strong>. This helps us to understand the causes of the behavior, which in turn lets us pinpoint any problem elements and address them directly. <\/p>\n\n\n\n

B = M A P<\/strong><\/h3>\n\n\n\n

Behavior (B): The specific action we\u2019re considering<\/strong>.<\/p>\n\n\n\n

This formula applies to any human behavior, from dropping dirty clothes on the floor to climbing Mount Everest. This means that the model applies regardless of culture or environment, and regardless of the ease or difficulty of the behavior.<\/p>\n\n\n\n

Motivation (M): Your desire to execute the behavior<\/strong>.<\/p>\n\n\n\n

Motivation fluctuates wildly from day to day and from behavior to behavior. Here, we\u2019re talking about the motivation you have at the exact time you\u2019ll execute a given instance of the behavior.<\/p>\n\n\n\n

Ability (A): Your capacity to execute the behavior<\/strong>.<\/p>\n\n\n\n

This includes two main dimensions: your own skills related to this behavior, and the difficulty of the behavior itself.<\/p>\n\n\n\n

Prompt (P): The cue that reminds you to execute the behavior<\/strong>.<\/p>\n\n\n\n

While motivation and ability can vary, prompts are binary. You either notice them or you don\u2019t.<\/p>\n\n\n\n

For a behavior to occur, M, A, and P must <\/strong>all <\/em><\/strong>be present simultaneously<\/strong>. If one is missing, the behavior won\u2019t happen.<\/p>\n\n\n\n

The model builds in individual differences. M, A, and P for a given behavior vary widely between individuals, and will even be different for the same individual in different contexts and at different times. Experimenting with all of these variables will teach you the best way to configure your new habits.<\/p>\n\n\n\n

Note that this model does not <\/em>model the general characteristics of a behavior. Instead, it applies to one instance of the behavior at a given point in time<\/strong>. <\/p>\n\n\n\n

For example, let\u2019s say you want to introduce the behavior of going to the gym. Your motivation to do this will vary from moment to moment. Your ability will also vary: Sometimes it\u2019s easier to go to the gym (perhaps when you have less going on at work) and sometimes it\u2019s more difficult. And at any point in time, you may or may not have a prompt reminding you to go to the gym. <\/p>\n\n\n\n

The model doesn\u2019t help us much with the general idea<\/em> of going to the gym, because there\u2019s so much variation in M, A, and P. But if we think instead about going to the gym right now<\/em>, the motivation and prompt components are more fixed. Now we can apply the model with more accuracy.<\/p>\n\n\n\n

Tiny Habits uses the Fogg Behavior Model as its basis.<\/p>\n\n\n\n

Breaking Down the Fogg Behavior Model<\/strong><\/h3>\n\n\n\n

Recall that the structure of the Fogg Behavior Model is B = MAP. Let\u2019s consider Behavior, Motivation, Ability, and Prompt in turn.<\/p>\n\n\n\n

What Is a Behavior?<\/strong><\/h4>\n\n\n\n

Most people confuse behaviors, aspirations, and outcomes.<\/p>\n\n\n\n

An aspiration <\/strong>is a desire for something abstract (become a lawyer; get rich). An outcome <\/strong>is similar to an aspiration, but more concrete (pass the bar exam; earn 30% more in commissions. A behavior <\/strong>is much more specific: it\u2019s something you can do at a given time (open a law textbook; make a sales call).<\/p>\n\n\n\n

We don\u2019t use the word \u201cgoal\u201d in Behavior Design<\/a> because it isn\u2019t clearly defined\u2014it could apply to any of the above.<\/p>\n\n\n\n

Think of your aspiration as the top of a cliff face you\u2019re climbing. Your behaviors are like the jutting pieces of rock you hold onto to pull yourself higher. There\u2019s no prescribed way to climb the rock\u2014you choose the path\u2014but the behaviors that support you should be solid and dependable.<\/p>\n\n\n\n

You can disambiguate between behaviors and aspirations or outcomes<\/strong> with one question: Can I do it at a given time (for example, right now)?<\/em><\/p>\n\n\n\n

Fogg encountered this common confusion between behaviors and aspirations in his consulting work at a bank. The bank had introduced a new initiative to encourage people to put aside a $500 emergency fund. He asked the staff, \u201cWhat behavior do you want people to do?\u201d They answered, \u201cSave $500.\u201d He replied, \u201cOK, all of you save $500 right now.\u201d This made them realize that they needed to be more specific in their suggestions\u2014to target the \u201chow\u201d and not the \u201cwhy.\u201d<\/p>\n\n\n\n


The \u201chow\u201d is the step that most people overlook<\/strong>. The strength of Behavior Design is that it makes \u201chow\u201d the focus. Think of Marie Kondo\u2019s smash hit books on tidying up. These books don\u2019t focus on why <\/em>you should be tidying up. They take you through the concrete steps of how to do it.  <\/p>\n","protected":false},"excerpt":{"rendered":"

What is the Fogg behavior model? What does the equation B = M A P mean? What is the difference between a behavior and an aspiration? If you were told to set aside $500 in your savings account right now, could you? There is a difference between aspiring to do something, and actually breaking down the steps to do it. The Fogg Behavior Model is a simple way of breaking down the components of behavior. Continue on to learn more about the Fogg Behavior Model.<\/p>\n","protected":false},"author":8,"featured_media":34073,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9],"tags":[273],"class_list":["post-33956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","tag-tiny-habits","","tg-column-two"],"yoast_head":"\nThe Fogg Behavior Model: How to Change a Behavior - Shortform Books<\/title>\n<meta name=\"description\" content=\"If you were told to set aside $500 in your savings account right now, could you? 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