Continuing with our miniseries on BJ Fogg’s book, Tiny Habits, today’s episode explains Fogg’s behavioral model and how to apply it to creating a new habit (or breaking a bad habit!)
If you haven't already listened, you may want to start with this introductory episode about Tiny Habits.
Overview of the Fogg Behavioral Model:
Fogg’s formula is B = MAP
B stands for behavior.
M stands for motivation.
A stands for ability.
P stands for prompt.
So Behavior = Motivation + Ability + Prompt
How it relates to Meal Prep and Healthy Eating:
Prep Dish customers always start out super motivated. Motivation is your why, why you want to eat healthily. Strong motivation on its own is not enough to keep a habit going in the long term though.
Ability is how easy or hard something is. Takeout is super easy, how do you make cooking at home easier too? This might be improving knife skills or investing in a food processor to chop veggies.
The prompt is what reminds you to complete a new behavior. It’s easy to say “I didn’t have time” but many times, it’s really that there was no reminder in place.
Tie the new behavior to something you do already. For example, you might decide to always do your meal planning when you get home from your weekly Saturday morning trip to the park.
Resources mentioned in this podcast:
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Buy the Tiny Habits book here.