A habit starts with a conscious decision and becomes automatic through a 3-step loop (cue, behavior, reward). Building good habits allows you to make changes without relying on willpower and motivation. 

In this episode, I discuss how motivation, ability and prompts drive behavior, using Professor BJ Fogg's B=MAP formula. I also cover the ABC (Anchor, Behavior, Celebration) method to create new habits and sustain momentum.  Make the new behavior tiny with the starter step and by scaling back. Excellence comes from the actions you do habitually, consistently, repeatedly - not from once-in-a-while acts.  Being the best version of yourself and having self-mastery stem from your habits. 

Resources Cited:

• Charles Duhigg - The Power of Habit: Why We Do What We Do in Life and Business
• BJ Fogg - Tiny Habits: The Small Changes that Change Everything
• David T. Neal, Wendy Wood, and Jeffrey M. Quinn, Duke University, Habits - A Repeat Performance, Current Directions in Psychological Science, Volume 15, Issue 4, August 1, 2006
• Magic Weighted Blanket

Music by:

• Sebastian Brian Mehr

Happy habit-building,

Dyan Williams
Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small Steps
Visit website: www.dyanwilliams.com
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