Podcast Notes Key Takeaways

• Behavior happens when 3 things occur concurrently (MAPS):
  • Motivation
  • Ability
  • Prompt
• There are 3 approaches to helping people perform certain behaviors:
  • 1) Train the person: Skill them up so that they know how to do something
    • E.g: If you want someone to eat more vegetables, teach them how to cook vegetables 
  • 2) Redesign the environment: Put tools or resource in the person’s environment
    • E.g: Get tools to chop up vegetables and recipes to make them taste good
  • 3) Scale the behavior back: Take whatever action you’re trying to do and scale it down
    • E.g: Instead of working out for an hour, scale it down and workout for a few minutes
• There are 3 core motivators of motivation:
  • 1) Pleasure & Pain: It’s what you’re sensing at the moment
  • 2) Hope & Fear: It’s if I do X, then Y will happen
  • 3) Social Acceptance & Rejection: Wanting to belong or being afraid of rejection
• Motivation and ability have a compensatory relationship, meaning they compensate for one another
  • “If motivation is low for any given behavior, then the ability must be high. In other words, it must be easy to do, otherwise, you won’t do it.” – BJ Fogg
    • If your motivation is really high, it means you can do both easy and hard things
• When your motivation drops, you need to scale back the difficulty of the task
  • “You’re adjusting the difficulty of the behavior according to the level of motivation in that moment” – BJ Fogg

Read the full notes @ podcastnotes.org

Behavior scientist and author of Tiny Habits, BJ Fogg, discusses improving decision making, motivation trends, the role of emotion in sense of self and so much more.

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