{"id":34085,"date":"2021-04-29T22:34:20","date_gmt":"2021-04-30T02:34:20","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=34085"},"modified":"2021-05-08T22:49:24","modified_gmt":"2021-05-09T02:49:24","slug":"focus-mapping","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/focus-mapping\/","title":{"rendered":"Focus Mapping: How to Target Behaviors to Change"},"content":{"rendered":"\n<p>What is Focus Mapping? How can Focus Mapping help you decide which behaviors you should target to change?<\/p>\n\n\n\n<p>Focus Mapping is BJ Fogg&#8217;s method of choosing which habits you can feasibly develop. Here is an activity you can do at home to start <a href=\"https:\/\/www.shortform.com\/blog\/steps-to-achieve-your-goals\/\">achieving your goals<\/a>.<\/p>\n\n\n\n<p>Continue below for the more information on Focus Mapping.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Focus Mapping<\/strong><\/h2>\n\n\n\n<p>Focus Mapping is a way to choose to develop habits that you&#8217;re already motivated to do. This method from <em>Tiny Habits<\/em> focuses on &#8220;I want to&#8221; rather than &#8220;I should.&#8221;<\/p>\n\n\n\n<p>Here\u2019s how to do Focus Mapping:<\/p>\n\n\n\n<p><strong>1.<\/strong> Write all of your brainstormed behaviors on index cards.<\/p>\n\n\n\n<p><strong>2.<\/strong> On a large flat surface, set up an axis as follows:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/6Sq70pFNHvpeeNoGhfJmCU8ZL3A9pbQuf0TzAAl5k1sGJ8S_SI9ipdxc-6h385VcAGnYgU-pkJqBrVMAYFDHk701M_EXbwc8mRzaGgJZwmCXocuEopE2gbtCo3we0qV0T9qBK6Fy\" alt=\"\"\/><\/figure>\n\n\n\n[image] tinyhabits-focusmapping.jpg<\/p>\n\n\n\n<p><strong>3.<\/strong> Arrange cards. <strong>Stage 1:<\/strong> <strong>Impact<\/strong>. For now, only consider the vertical axis. Take each card individually and ask yourself: <em>Will this be an efficient way to achieve my aspiration?<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>If you think it will, put it toward the top of the Impact axis.<\/li><li>If you don\u2019t think it will, put it toward the bottom.<\/li><\/ul>\n\n\n\n<p>At the end of Stage 1, all of your index cards should be lined up along the vertical axis, with the most effective at the top and the least effective at the bottom.<\/p>\n\n\n\n<p><strong>4.<\/strong> Arrange cards. <strong>Stage 2:<\/strong> <strong>Feasibility. <\/strong>Now only consider the horizontal axis. For each card, ask yourself: <em>Is this realistic? <\/em>Because Tiny Habits is about feeling good and minimizing motivation struggles, a good substitute question is: <em>Do I really want to do this?&nbsp;<\/em><\/p>\n\n\n\n<p>Imagine yourself doing the behavior. Does it feel good? Do you feel any resistance? It\u2019s important to listen to even slight feelings of resistance.<\/p>\n\n\n\n<p><strong>5.<\/strong> Look at the top right-hand quadrant of the Focus Map. There should be at least two to three behaviors there that feel familiar, easy, and \u201cright.\u201d <strong>These are your Golden Behaviors.&nbsp;<\/strong><\/p>\n\n\n\n<p>If there are no behaviors in the top right-hand corner, go back and generate another Swarm of Bs (swarm of behaviors). If there are any one-off behaviors on the list, prioritize these. They often solve the problem faster.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How <\/strong><strong><em>Not<\/em><\/strong><strong> to Choose Target Behaviors<\/strong><\/h3>\n\n\n\n<p>Here are some common behavior matching methods that <em>don\u2019t<\/em> work:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Random guessing.<\/strong> Don\u2019t look out the window at a random cyclist, buy all the gear, slog through one commute to work, and realize it\u2019s not for you. Be as methodical as you can in this process. <a href=\"https:\/\/www.shortform.com\/blog\/setting-yourself-up-for-success-gtd\/\">Set yourself up for success<\/a> through design\u2014don\u2019t depend on luck.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Inspiration from the internet.<\/strong> The internet is a context-free minefield of unrealistic inspiration. Steer clear unless a behavior you see really seems to suit you and fit into your life.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>What worked for someone else.<\/strong> If your mother tells you she\u2019s gone cold turkey on coffee by substituting herbal tea, this doesn\u2019t necessarily mean the same approach will work for you.<\/li><\/ul>\n\n\n\n<p>Tiny Behaviors are tailored. Yours should feel like they\u2019re <strong>made just for you<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Focus Mapping? How can Focus Mapping help you decide which behaviors you should target to change? Focus Mapping is BJ Fogg&#8217;s method of choosing which habits you can feasibly develop. Here is an activity you can do at home to start achieving your goals. Continue below for the more information on Focus Mapping.<\/p>\n","protected":false},"author":8,"featured_media":34106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43],"tags":[273],"class_list":["post-34085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","tag-tiny-habits","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Focus Mapping: How to Target Behaviors to Change - Shortform Books<\/title>\n<meta name=\"description\" content=\"Here is a Focus Mapping activity you can do at home to decide which behaviors you should focus on changing and which you shouldn&#039;t target.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/focus-mapping\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Focus Mapping: How to Target Behaviors to Change\" \/>\n<meta property=\"og:description\" content=\"Here is a Focus Mapping activity you can do at home to decide which behaviors you should focus on changing and which you shouldn&#039;t target.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/focus-mapping\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-30T02:34:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-09T02:49:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2021\/04\/writing-on-a-post-it.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1263\" \/>\n\t<meta property=\"og:image:height\" content=\"759\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hannah Aster\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hannah Aster\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/focus-mapping\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/focus-mapping\/\"},\"author\":{\"name\":\"Hannah Aster\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/f39f52830e4f7039a16e45d12354542f\"},\"headline\":\"Focus Mapping: How to Target Behaviors to Change\",\"datePublished\":\"2021-04-30T02:34:20+00:00\",\"dateModified\":\"2021-05-09T02:49:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/focus-mapping\/\"},\"wordCount\":494,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/focus-mapping\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/04\/writing-on-a-post-it.jpg\",\"keywords\":[\"Tiny Habits\"],\"articleSection\":[\"Psychology\",\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/focus-mapping\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/focus-mapping\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/focus-mapping\/\",\"name\":\"Focus Mapping: How to Target Behaviors to Change - 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