Tracy Winchell

šŸ›‘ Beating Yourself Up for Unmet Habit Expectations: šŸ§‘ā€šŸ”¬ Start Designing Your Habits Now

published5 months ago
2 min read

Hey Reader,

102 days until Christmas.
109 days remaining in 2022.
You are well short of your 2022 objectives.

Stop beating yourself up.
Start building behavioral muscles now.

During this, the third edition of our back-to-school reading collection, we focus on building habits & shifting our mindsets about designing our behaviors.

Let's get to it.

Tiny Habits: The Small Habits That Change Everything

Author: BJ Fogg

Expertise: In 2009, BJ Fogg developed and published the Fogg Behavior Model, a tool for analyzing and designing human behavior. In late 2011, Fogg developed Tiny Habits and shared his findings in two TEDx talks.
Much of what James Clear popularized in Atomic Habits are developed through Fogg's work.

Overarching Principles

  1. Rarely is Motivation the underlying influencer of behavior.
  2. Behavior is comprised of 3 ingredients:
    • Motivation
    • Ability
    • A Prompt
  3. Habit recipes incorporate existing habits into a tiny action and are enforced by a tiny celebration that releases dopamine.

BJ Fogg's research-backed tools for designing your behavior helps you:

  1. Approach habit design as a fun experiment
  2. Stop being resentful of people you think are unmotivated.
  3. Promote a healthier self-image once you realize behavior is rarely a character issue

How to support someone else

  • Don't yell at someone who fails to complete the desired action.
  • Do help them pin the new behavior to an existing habit.
  • Show them what you want them to do, ensuring they can perform the prompt.

Why you should read this book:

I hope this book overview has helped you even if you choose not to read further.

Here's why I think you consider reading Tiny Habits.

I'm frequently asked why someone should read Tiny Habits when they have already read and implemented Atomic Habits.

While similar information is presented differently, Fogg provides illustrations -- diagrams and case studies -- that bring home the material.

Habit recipes, when visualized, changed everything for me.
ā€‹Tiny Habits is unlike most books, in which authors work to fill 300 pages. Instead, Fogg resisted his publisher's recommendations to trim down the book.

In every chapter, Fogg provides fascinating background from his 13 years (and counting) of research on behavior design.

Final Thoughts:

I highly recommend Fogg's TEDx talks.
As part of his book rollout in 2020, Fogg taught a dozen or more classes focused on the implementation of techniques in Tiny Habits.

Fogg is funny, sweet, and eager to be helpful. I'd invite him over for smoked brisket, Arkansas style.

I hope you found at least one tactic to implement today.

Next Week: Atomic Habits/James Clear

James Clear publishes the 3-2-1 weekly newsletter to more than a million subscribers.
Since 2012 he has written online about habits, decision-making, and becoming 1% better daily.
Clear's blog is an archive of fascinating and useful tools for growth.

Next week is our final book feature in this 4-part series.ā€‹
Thank you so much for your feedback and encouragement. Coming soon, another 4-part book review series.


P.S. for Digital Thinkers:
On September 23, I'm launching a monthly curated newsletter just for you.

  • 4-minute read time highlighting the most exciting and useful innovations in tools, systems, and functionality.

Back-to-School Book Club Series

Week 1 Link: Chatter: The Voice in Our Head, Why It Matters, and How to Harness It, Ethan Krossā€‹

Week 2 Link: Soundtracks: The Surprising Solution to Overthinking, Jon Acuffā€‹

šŸ“ Week 3: Tiny Habits: The Small Changes That Change Everything, BJ Fogg

Week 4: Atomic Habits: Tiny Changes, Remarkable Results, James Clear