Tiny Habits Concepts

Question 1

The easier a behavior is to do…

Answer 1

The easier a behavior is to do, the more likely the behavior will become a habit.

Question 2

No behavior happens without a _________.

Answer 2

No behavior happens without a prompt.

Motivation and ability are continuous variables. You always have some level of both for any given behavior. When the phone rings, your motivation and ability to answer it are always there in the background. But if you don’t hear the phone ring (the prompt), you don’t answer it.

You can disrupt a behavior you don’t want by removing the prompt. This isn’t always easy, but removing the prompt is your best first move to stop a behavior from happening.

Question 3

What are the 3 ways to create lasting change!

Answer 3

1. Have an epiphany.
2. Change your environment.
3. Change your habits in tiny ways.

epiphany: an intuitive grasp of reality through something such as an experience or event, and usually simple and striking.

Question 4

Which of these principles is not accurate?
1. The harder a behavior is to do, the less likely you are to do it.
2. Motivation and ability work together like teammates.
3. No behavior happens without a prompt.
4. Adjust motivation and ability to swap a behavior.
5. The more motivated you are to do a behavior, the more likely you are to do the behavior.

Answer 4

False: Adjust both motivation and ability to swap a habit.

Question 5

Fogg Maxim #1 is:

Answer 5

Help people do what they want to do.

Question 6

Why is being playful important in Tiny Habits?

Answer 6

Being playful is important because if you’re being playful you’ll be more willing to try new things, and if something new doesn’t work, instead of getting discouraged or down on yourself, you’ll just try something else.

Think of the behavior change process like a game or puzzle - a challenge for you to solve.

Question 7

What is the Tiny Habits Method?

Answer 7

The Tiny Habits Method is a simple and reliable approach to adding new behaviors to your daily routine.

Question 8

What’s the difference between models and methods in Tiny Habits?

Answer 8

In Tiny Habits, models teach us how to think about human behavior and methods teach us how to design for a specific outcome or behavior.

The two are related because BJ realized that from the principles of the Fogg Behavior Model he could create a method to help people create habits, which is how the Tiny Habits Method was born.

Question 9

What’s the 3 criteria of a Tiny Habit?

Answer 9

A “Tiny Habit” is a behavior:

1. you do at least once a day
2. that takes you less than 30 seconds
3. that requires little effort

Question 10

A behavior is easier to do when it requires less what?

Answer 10

1. less time
2. less money
3. less effort

Question 11

What is a Dot Behavior?

Answer 11

A behavior you do once.

Question 12

What is a Span Behavior?

Answer 12

A behavior you do for a limited amount of time?

Question 13

What is a Path Behavior?

Answer 13

A behavior you do from now on.

Question 14

What 3 components do you look for when considering the clarity/crispiness of a behavior, and what are the other 2 components that make it even crispier?

Answer 14

1. Who is doing the behavior?
2. What is the thing being done?
3. Frequency?
4. Duration (Dot, Span or Path Behavior)?
5. Technique (what method or tool)?

Question 15

Is “Lose 15 pounds by cutting out sugar and dairy” a behavior or outcome?

Answer 15

“Lose 15 pounds by cutting out sugar and dairy.” is an outcome. “Cut out sugar and dairy until I lose 15 pounds” is a behavior.

Question 16

What is the Movie Test of a behavior’s crispiness?

Answer 16

Can I see someone doing the behavior (exacthly as it’s described) in a movie?