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title: fogg behavior model description: fogg behavior model keywords: fogg behavior model date: 2023-12-23 category: "Psychology/Behavior"

Warning: This page is translated by MACHINE, which may lead to POOR QUALITY or INCORRECT INFORMATION, please read with CAUTION!

Golden sentence

• If you ca n’t change your habits, it ’s not your problem. Do n’t overestimate the so -called willpower. There is no willpower in this system. Do n’t blame yourself. The smartest people in the world are designing your attention.

Fogg Motiation Model

Example Behavior: Donation with refugees through the text message from the Red Cross

• Motivation: I am helping the victim
• Ability: donate money through SMS
• Prompt: Reminder from the Red Cross

Example Behavior: Sorting the desk

• Motivation: work tomorrow is more efficient
• Ability: 4 minutes to organize the processing items
• Prompt: When leaving the desk

The behavior is constantly repeated, [[MyLin]] bonding, making the difficulty of behavior weakened

• Motivation Monkey: Let us set up unreasonable goals, sometimes he can play at a high level, but when he is most needed, he does not play a role

trin

Train 1: The method of exploring the termination habit

1. Write three habits you want to terminate, and try to write more specific. For example
2. Prompt: Think of three reminder methods for elimination. It doesn't matter if you can't figure it out
3. Ability: For every habit, thinking can increase difficulty (ability)
4. Motivation: For every habit, think about weakening motivation
5. Select your drunk driving solution from step 2-4 from step 2-4
6. If the solution practice is more divided

Train 2: Teach others to pay a behavior model

1. The behavior model teaching script in this book can help you teach
2. Read the script while drawing the Fogg behavior model. Practice a few more times until you do not need to read the script to explain him.
3. Find someone to listen to your teaching
4. Use the model diagram you draw to explain the behavior model (better drawing while talking)
5. Explanation in 2 minutes, and then think of your students asking: "What did you surprise you?" My favorite teaching question, because he can start a dialogue and improve everyone's learning experience.

What is motivation

• The motivation is the desire to complete a specific behavior (eat spinach at night) or a certain type of behavior (eat vegetables and other healthy foods every night).
• Some psychologists advocate distinguish between external motivation and internal motivation. I definitely have no intention of offending these psychologists, but I found that this is a very weak distinction, which is not very useful in the real world.

I focus on three motivation sources: you (what you want), you want to take the benefits or punishment that can be obtained by taking action (carrot increases), and your surrounding environment. In order to help you understand this more intuitively, I created a character image called "PAC villain" (as shown in Figure 2-1). You will find that it always emerges suddenly. It turns out that characters, action, and contests are the basis for understanding human behavior. "

What is PAC

• Person Person: People who take action
• Action ACTION: Financial actions obtain external interests or punishment
• Context Context: motivation caused by the environment where the characters are located

"It can be seen from the figure that the motivation can originate from any of these three factors. First of all, the motivation can be derived from a person's inner: you want to do this behavior. For example, many people want to make themselves more Attractive, this is the inherent motivation of humans. Such as taxation. The first thing most people wake up every day is not to pay taxes, but not paying taxes will be punished, which gives us the motivation to pay taxes. Finally, motivation can also originate from the situation (the environment we are currently). Suppose you are participating in a charity auction, which is a very valuable thing. Many people are drinking, and the auctioneer has cooked the atmosphere. All of this is the situation (carefully designed), which prompts you to take pictures The motivation of the auction. "

• Five reasons that have motivation cannot be achieved
• The motivation is complicated
• After the motivation rushes to the peak, it will fall quickly
• Motivation fluctuations are very frequent
• The use of motivation to chase abstract concepts cannot produce results
• It cannot achieve long -term changes by motivation alone

Clarify the desire and list the behavior cluster

• Step of behavioral design

• Clear wish

• Explore behavior options

• Matching specific behavior for yourself

• How to win the motivation monkey

• Wish list.

Clarify the differences between the three aspirations, Outcom, and Behavior.

• Wish: or the results you want to get. "Wishes are abstract desires, such as" I want children to succeed in school ";
• Achievements: It is easier to measure, such as "the achievement of" excellent "in the second semester. Wish and achievements can be used as the starting point of action, but they are not behavior.
• Behavior is what you can do now or at a specific moment. For example, turn off your phone, eat a carrot, and open a book to read a few pages. These are the actions you can take at any time.
• Unable to achieve wishes or achievements. For example, you cannot suddenly change the quality of sleep, and you cannot lose a few pounds of fat after today's dinner. Only by adhering to the correct specific behavior can you realize your wishes and achieve results.

"Objective", the semantics of this word is not clear enough. Using "wish" or "results" will be clearer.

• I want to reduce the time to watch TV.
• I want to improve the quality of sleep!
• I want to lose 12%body fat.
• I want to be more patient with my son.
• I want to improve efficiency.

The above is a wish, not action.

Traversing behavior options

• Traversing positive and negative feedback behavior: come out of all behaviors to achieve the target

• Determine desire: Use learning to replace playing games

• Explore behavior options:

• Positive behavior

• Full, sleep enough

• Open the book

• Draw the Fogg Behavior model diagram

• Positive feedback record

• Find a list with the largest negative child weight

• Making behavior list

• Describe the motivation of wish

• Establish a reward list

• Prepare fruit and dark chocolate

• Negative behavior:

• Delete the game

• Watch the film

• Recommended system

• WeChat

• cell phone

Find the most heavy behavior FocusMapping Focus Map

• Behavior matching 3 standards
• Behavior can realize your desire
• Have motivation
• In the scope of ability

It is effective for (using learning to play games)

• Positive behavior
• Full, sleep enough
• Open the book
• Draw the Fogg Behavior model diagram
• Positive and negative feedback records, find a list with the largest weight of negative causes
• Making behavior list
• Describe the motivation of wish
• Establish a reward list
• Prepare fruit and dark chocolate
• Negative behavior:
• Delete the game
• Watch the film
• Recommended system
• WeChat
• cell phone

quadrantChart
    title 高影响力的行为
    x-axis Can not --> Can
    y-axis Low effect --> High effect
    reset: [0.3, 0.6]
    open book: [0.45, 0.23]
    write Fogg Behavior: [0.57, 0.69]
    save feedback factor: [0.78, 0.34]
    write active log: [0.40, 0.34]
    write hope think: [0.35, 0.78]
    water food: [0.35, 0.78]
    delete game: [0.65, 0.23]
    look video: [0.78, 0.23]
    recommend system: [0.85, 0.23]
    wechat: [0.95, 0.23]
    phone: [0.95, 0.23]

Find the keywords with the highest weights through two -point method

ability

Capable chain

How to interrupt the following link and cut off behavior?

• time
• Funds
• Physical strength
• Brain
• Does it meet your current schedule? Or need to make adjustments?

Reduce habits and scale

The habit of waiting for tiny	Entry steps	Narrowing
Read every day	Open a book	Read a paragraph
Drink plenty of water	Bring a water cup	Take a sip
Meditation for 10 minutes	Take the meditation cushion out of the closet	Deep breath 3 times
Clean the kitchen after each finished meal	Open the dishwasher	Clean the table after a meal
Eat vitamins every day	Put the vitamin in a small bowl	Eat a vitamin
Use blueberry instead of snacks	Put the blueberry into the briefcase	Eat two or three blueberries
All bills online	Visit a bill payment website	Clear a bill

Xu Cong's reduction of scale habits

The habit of waiting for tiny	Entry steps	Narrowing
Read every day	Open a book	Read a paragraph
English learning	Open a document	Copy a word

Prompt prompt

HOOK behavior on the existing reminder,

Person Prompt character reminder:

The physical instinct is the most natural character tip. The body will remind us to make an instinct response,

• Example:
• For example, you are hungry, sleepy, and want to go to the toilet.
• Brush AKI when eating

Context Prompt Reminder

Anything in the surrounding environment is OK

• As a prompt for action: convenient stickers, app notifications, telephone ringtones, reminding you of colleagues who attend the meeting.

Situation prompts are sometimes useful, but it may also bring pressure. Management prompts are a major challenge facing people in modern life.

There is a large white board in my study, which lists many projects to be organized. Different projects have different color marks. In order to manage the visual and psychological pressure it brought by it, I covered the things that I didn't need to do with a piece of cloth, and only revealed the prompts that needed to be done on the same day. I found that the reminder to cover other things can make me calm and more focused. If the situation you set is not effective, it may not be because you do something wrong, or lack motivation or willpower. Please don't blame yourself. You only need to redesign the prompt to find a hint for you.

Action Prompt Reminder:

Hook injection point in daily behavior habits

• Injecting point 3 elements:
• time
• Behavior
• Place

exmple

• After getting up in the morning to brush your teeth, add the dental floss behavior

• When bathing skin care,

• Open (print) the book you like,

• Put the computer as background music

• Close everything to the recommendation system.

• Play your favorite music

• Pick up the pen

• award:?

• Principles: [MD/fogg_behavior_model#Reduce habits and scale]], reduce scale action.

The steps of design correct behavior hook injection point

Step1 finds the injection hook point

• Take a piece of A4 paper from the morning to sleep at 0-24 points at night, list all the behavior habits of the hook injection point

• Morning schedule:

• After I wake up and get out of bed, I will ...

• After sitting up from the bed, I will ...

• After I turn off the alarm clock, I will ...

• After I finish the toilet, I will ...

• After I rushed to the toilet, I would ...

• After I open the shower, I will ...

• After I brush my teeth, I will ...

• After I combed my head, I would ...

• After I paved the bed, I would ...

• After I wear the shoes, I will ...

• After I turned on the coffee machine, I would ...

• After I poured a cup of coffee, I would ...

• After I put the tableware into the dishwasher, I will ...

• After I feed the dog, I will ...

• After I inserted the key to start the car, I will ...

• Noon (or any day) schedule

• After I heard the phone ringtone, I will ...

• After I hang up the phone, I will ...

• After I drank a cup of coffee, I would ...

• After I empty the mailbox in the email, I will ...

• After I finish the toilet, I will ...

• Evening schedule:

• After I enter the house after get off work, I will ...

• After I hang the key, I will ...

• After I put down the wallet, I will ...

• After I hang the dog rope, I will ...

• After I sit down and prepare for dinner, I will ...

• After I put the tableware into the dishwasher, I will ...

• After I start the dishwasher, I will ...

• After I turn off the TV, I will ...

• After I lie on the pillow, I will ...

Step2 links the injection point and gold behavior

• [[md/fogg_behavior_model#Find the most high weight behavior FocusMapping Focus Map]]
• Principles: [MD/fogg_behavior_model#Reduce habits and scale]], reduce scale action.
• Design reward injection

Step3 uses "Last Move" to optimize the anchor points

Movement	Final action
brush teeth	Put the electric toothbrush back on the charging base
Pour coffee/tea	Put down coffee/teapot
bath	After drying your body, hang a bath towel
Shave	Put the shaving knife back to the charging base
To the company	Go to the company to put down the public document
Combing	Put the comb back to the dressing table

Prompt exercise

Exercise 1: Analysis of difficult habits

1. List the habit of 24 hours. You can use the morning work, before lunch, afternoon noon, after get off work, after getting home, after taking a bath, after lying on the bed and classification.

Exercise 2: According to the habit of hook injection point, inject micro habits

1. When I brush my teeth, I will use my mobile phone to swipe ANKI and OBSDIAN card for 5 minutes.
2. If you encounter emotional problems, follow [md/fogg_behavior_model#Reduce habits and scale]]] The principle, narrow behavior.
3. Design reward

Exercise 3: Creating "Emotional ABC Habitance" will be unfavorable to benefit

1. At least 10 things that often bother you (long queues, noise of motorcycles, dog barking of neighbors' houses, etc.).
2. Select the most frequent and annoying matters on the list.
3. Exploring the new and useful habits you can do after your troubles, put forward at least 5 options.
4. Select your best options in the results of step 3 and create one for it

• For example, after I found that I had to stand up, I would practice standing with one leg, and then change my legs.

5. Start your "pearl habit" (pay attention to changes in the degree of trouble).

ROOK dopamine celebration

• REWARD is essentially: [Classical_Conditioning]] Classic conditional reflection, Baplov's dog/Skiner Box Skin Naka box

• Reward principles reWard Principle:

• After inserting the hook injection point

Find Feel Nature Reward Method to find the most natural way to celebrate

1. Successfully applying for ideal work scenarios

You want to apply for an ideal job in your favorite company, pass the level all the way, until the final interview. After the interview, the recruitment manager said: "We will inform you the final result in the form of mail." The next morning, the email was already in your mailbox. When you open the email, the first word you see is "Congratulations"!

What will you do at this time?

Xu Cong used Reward Method: Holding his fist, Shenglong Fist is normal, the corner of his mouth is rising, and then dancing, humming "Viva La Vida" and running out to celebrate the joy of this moment.

2. Office scene

You sit in the office alone, and there is a piece of paper that needs to be thrown away, but the recycling box is in another corner of the room. You decided to knead the paper into a ball and throw it into the recycling box, but it is not very good to throw it accurately. You carefully aim at the target and throw the paper ball out. The paper group flew out, and a arc was drawn in the air, and then it fell freely and fell into the recycling box. It was a perfect throw.

What will you do at this time?

3. Championship scene

Your favorite sports team is impacting the champion. The scores on both sides are the same, and the time is almost left. But at the last moment of the game, the team you supported was scored, and they won the championship trophy.

What will you do at this time?

Do you find a way to celebrate the sense of glory? If not, then you can try another way to celebrate. Here are some ways to celebrate, including the celebration method that you can take when you are in the crowd and the way to celebrate alone at home:

• REWARD method:
• Say "great" or "Yeah".
• Waving fist.
• laughing out loud.
• Imagine the child applauding for you.
• Hum a song you like.
• Dance.
• Clap your hands.
• Nodded.
• Praise yourself.
• Imagine a group of people cheering and celebration.
• I said to myself in my heart: Do it well!
• Deep breath.
• Speak your finger.
• Imagine seeing that fireworks are blooming.
• Look up and make the gesture of "V".
• Laughing proudly, telling yourself: "I have to pay for it!"

If you want to try more celebrations, you can refer to the appendix.

Remove Obstacle

• Psychology has a concept called Behavioral processing the process of this book is also behavioral processing.

Training Train 1: Learn to master the techniques of changing

In this exercise, I hope you will associate your own way of learning other skills with learning change skills.

1. List at least 5 techniques, such as driving, programming, Photoshop
2. Learn what these techniques do in a few times, that is, ask the teacher, start with simple things, train daily training, it is recommended to use at least 5 minutes to think about the disease to take notes
3. Read your notes carefully and think about how to use these methods to learn the skills of changing.

Training 2 Train 2: Tips for exercise behavior processing

Touched how many habits you can develop at a time, cultivate 6 habits, and find out the ability restrictions you cultivate multiple habits at the same time.

1. Everything learned so far so far, creating 6 new habits formulas, you can find inspiration in the practical manual.
2. Write a independent card for each formula, it is best to print, stick it in the execution scene
3. Reduce scale and behavior
4. Make sure that the cat shop of each formula is specific and unique.
5. Clarify the final movement of each hook injection point.
6. For 7 days of execution, if you don't like new habits, replace it with something else.
7. Reflect on what you have updated and understand your micro -habitual strategy.

Training Train3: Training scenario design skills

This technique relies on redesigning the situation to help you complete your desired life changes.

1. View new habit formulas output in behavioral processing exercises one by one.
2. Analyze these habits one by one, find a way to redesign the situation and make them easy to execute.

Training Train4: Practice mentality adjustment skills

I am happy to accept only a smile every time. For example, clean 1 teeth and do 2 push -ups.

1. Choose a new habit
2. Do the minimum version of the quantity to resist the temptation of the addition. If the amount is not completed, you will blame yourself, but it will be unfavorable to the next operation. Because dopamine is not released.
3. Strictly implement celebrations.

• At least 3 days

Training 5 Self -insighting skills training

Finding the minimum changes in the greatest significance in life is one of the keys to self -perception skills. I think this exercise is the most difficult one among all the exercises, which is why I leave it to the last.

1. List the most important goal in your life, such as becoming a mathematician, a good father. Training your favorite profession skills, such as mathematical ability, computer ability, English ability
2. Take 3 minutes to think about the most meaningful and simplest single operations done in this field.
3. Repeat steps 2, the most meaningful and tiny new habits.
4. Embed action into behavior practice.

Ferg Behavior Design Toolbox

• Model: How to clean up thinking behavior
• Behavior = Motivation+Ability+Prompt ·
• PAC = Character Person \ Action Action \ Context Context
• Motivation PAC
• Motivation waves
• Motivation vector
• Ability Pac
• Ability Chain
• Prompt PAC PEOPLE Active
• Method: How to Design Behavior
• Micro -habitual Tiny Habits
• Getting started steps
• Reduce scale recursion
• Anchor point (both schedule-> new habit)
• After I ______, I will ______.
• Formula generator
• "Pearl habit"
• Exercise: anchor point-> Habits-> Celebrate
• Celebrate "Lighting"
• Other behavior design models
• Behavior cluster
• Automation spectrum
• The technique of changing
• Behavioral change system solution
• Powerful area
• Other Method
• Solving behavior reminder: Pormpt-> Ability-> Motivation
• Behavioral cluster worksheet
• Wave the magic stick
• Focus map (behavior matching)
• Exploring the problem & breakthrough problem
• Design process: "Easy to do" analysis
• in principle
• Help people do what they already want to do
• Help people feel successful

2 minutes of teaching script

exmple

Example Behavior: Donation with refugees through the text message from the Red Cross

• Motivation: I am helping the victim
• Ability: donate money through SMS
• Prompt: Reminder from the Red Cross

Example Behavior: Sorting the desk

• Motivation: work tomorrow is more efficient
• Ability: 4 minutes to organize the processing items
• Prompt: When leaving the desk

ABC three steps

1. Anchor point: Remind you to implement the critical point of new micro -line. For example, a daily habit (brushing) or something inevitable (the phone ringing).
2. The new micro -line is: the micro -line that is executed immediately after the anchor point appears. This is a simplified version of the new habit, such as cleaning one teeth with dental floss or making two push -ups.
3. Instant celebration: After completing the new micro -line, you must celebrate immediately. Anything that can bring positive emotions, such as saying "I am great". Anchor sight Behavior behavior Celebration celebration You can write the habits you want to cultivate in the card according to the format of the micro -habit formula, and then collect it together, which will help you check and adjust at any time as needed.

Micro -habitual formula My recipe

• I am ____, I will ____.
• In order to keep the brain in mind this habit, I will immediately (reward): _________.
• Injecting hook moments: In your life, you can remind you to do the existing agenda for behavior (your new habits).
• Micro behavior: You want to develop new habits that have been reduced to super small and super easy to complete.
• Celebration: You can create positive things in your heart.

100 celebration methods

1. Wave your fist and say, "yes!"
2. Tap the wall or desktop gently to play a brisk beat.
3. Imagine that my mother gave you a big hug.
4. Nodd slightly.
5. Pretend to score three -pointers.
6. I want to bloom for you.
7. Show a big smile.
8. Hands with both hands.
9. Draw a smiley face and feel the emotions it pass. 10.Humming a few brisk lyrics. 11.Think about your favorite teacher to you, "You do well!" 12.Raise your hands and put on a victory posture, and at the same time, say, "Victory!" 13.Think about your best friend to be happy for you. 14.Massage your shoulders or neck slightly. 15.I thought: Yes, I was about to make a change successfully! 16.Imagine he opened a beautiful gift for packaging. 17.Say: "I said it!" 18.Dance a few times. 19.Sprinkle the colorful papers. 20.Say: "I do it!" 21.Hold your fist and say, "Yes!" 22.Smile at the mirror. 23.Waving his fist and said, "It's great!" 24.I heard the crowd cheer. 25.Said to yourself, "Do it well!" 26.Ten hands, thank you. 27.Said: "It's done!" Then hit his fingers. 28.His hands hang down naturally and raise your chest. 29.Said to myself: "Yes! I'm very good at cultivating habits." 30.Pride and jumping in the room in the room. 31.Say or think: "Do it well!" 32.Fist, beat the heart position 3 times. 33.Imagine an award for you. 34.Imagine your child laughing at you. 35.Waves fists in different ways. 36.Dance a celebration. 37.Tell yourself in your heart: "Yes, I can do it!" 38.Imagine the taste of chocolate. 39.Look at bright yellow things. 40.Rub your hands happily. 41.Imagine my father said to you, "Wow! You are too good!" 42.Holding his fists with both hands, when you touched it together. 43.Give yourself. 44.Listen to the horn in the mind. 45.Imitation of Martha Stuart (3) said, "This is very good." 46.Speak. 47.Imagine that he has received the employment notice of new jobs. 48.Say: "You did it!" 49.Raise his chin and smile in the distance. 50.Imagine applause. 51.Said: "It's good!" Then nodded. 52.Take a break, take a deep breath, and be grateful for your success. 53.Raise your hands and shout: "Yeah! Yeah! Yeah!" 54.Repeat your thumbs. 55.Say: "I like it so much!" 56.Gao Sing: "Celebrate Good Times, Come on!" 57.Praise yourself: "I'm very good ..." 58.Blow out the brisk melody with the whistle. 59.Tomily breathed, and then said, "Yes!" 60.Pat his shoulders proudly. 61.Applause for yourself. 62.Imagine the person you love giving you a big hug. 63.Pull the tail sound and say, "yes -!" 64.I thought: "Do well!" 65.Put a energy pose. 66.Imagine your expression when you see your lover. 67.Waving your hands up and down. 68.Put the posture of a strong sailor. 69.Take a deep breath and imagine that he absorbed energy. 70.Do a few seconds of "Sao Ling Finger" (5). 71.Said: "Danan!" Then he raised his hands like a referee. 72.The aroma of sniffing flowers (but the premise is that you have flowers nearby). 73. Imagine you are on your favorite beach. 74.Bow elegantly. 75.Candid with your child. 76.Imagine the sound of the first prize in the slot machine. 77.Watching myself in the mirror said, "I'm really proud of you!" 78.Pat the breasts. 79.Singing while walking: "S-U-C-C-E-S-S-S!" This is the way I spell "success". 80.Sing: "Hey now, you’ re a rock star. "(6) 81.Think about the beautiful feeling when you play with your pet dog. 82.Put up the posture of Usain Bolt to win the sprint champion. 83.Candid with yourself. 84.Imagine a smile in your heart. 85.Put a signature posture of a kung fu boy. 86.A brilliant smile and cheered: "Yeah! Yeah!" 87.Pat your back. 88.A few times. 89.Opening his arms and imagining he was embracing change. 90.Skill, "Thanks." 91.Like movie stars, throw a kiss. 92.Let your body rotate. 93.Say: "It's so great!" 94.Imagine that you have a tail, shook around cheerfully. 95.Make a peaceful gesture and say (or want to): "Victory!" 96.Hold your punch. 97.Hand with your own palm in the mirror. 98.Imagine that there is a glittering halo on his body. 99.Loudly.
10. The classic lines in the animation "Modern Primitive": "Yabba Dabba Doo!"