Insights from ‘Tiny Habits’ by BJ Fogg, PhD Flashcards
What is the universal formula for human behavior according to BJ Fogg?
B = MAP (Behavior happens when Motivation, Ability, and a Prompt converge at the same moment).
Fill in the blank: A behavior happens when ______, ______, and a ______ converge at the same moment.
motivation, ability, prompt
True or False: High motivation is necessary to perform a task, even if it is easy to do.
False
In the context of Tiny Habits, what does ‘shrinking the behavior’ mean?
Shrinking the behavior means reducing the habit to its tiniest version, so minimal motivation is needed.
Give an example of a ‘tiny version’ of a habit.
A one-breath meditation as the tiniest version of a sixty-minute meditation practice.
What is the purpose of shrinking a behavior according to BJ Fogg’s method?
To make the habit so small that it requires minimal motivation to complete.
List three types of prompts used in the Tiny Habits method.
External/context prompts, internal prompts, and action prompts.
Fill in the blank: External prompts are cues from your ______, like post-it notes or phone notifications.
environment
True or False: Internal prompts are considered more effective than action prompts for habit building.
False
What is an action prompt?
An action prompt is the completion of one behavior that reminds you to start the next behavior.
How does BJ Fogg suggest structuring an action prompt?
Complete the sentence: ‘After I ____, I will ____.’
Define ‘Shine’ in the context of the Tiny Habits method.
Shine is the feeling of accomplishment or pride felt after completing a behavior, encouraging habit sustainability.
Why is feeling ‘Shine’ important after completing a tiny habit?
Feeling Shine builds motivation and confidence, which helps sustain and grow the habit.
According to Fogg, what happens when you feel successful at completing even a tiny habit?
Your confidence grows, motivation increases, and you build success momentum for sustaining and growing habits.
True or False: The size of your success is more important than the frequency of your success in habit building.
False
