stealing fitness behavior design overview
TRANSCRIPT
Stealing Fitness Designing a lifestyle where fitness can be fun and easy
There is no��
QUICK FIX
BUT
There is an EASY one
The Problem
Our life, as designed by others, has left us
Stressed, Tired, Overworked, and
Unhealthy
We know what we �SHOULD �
do
So why can’t we seem to stay MOTIVATED??
Because�LIFE HAPPENS
The Solution
FACILITATING Behavior Change
Not
MOTIVATING Behavior Change
The Formula for Changing Behavior�
�B=MAT*�
�Behavior=Motivation*Ability*Trigger -
occurring at the same time
*Fogg Behavior Model – Dr. BJ Fogg Stanford Behavior Design Laboratory
Motivation Moves in Waves: IT IS NOT RELIABLE
If you want to change behavior, focus on Ability and
Triggers, NOT Motivation
HOW?
Make it EASY
6 Elements of Simplicity��Time�Money�Physical Effort�Mental Effort�Social Norms�Habits
*6 Elements of Simplicity – Dr. BJ Fogg Stanford Behavior Design Lab
Remove Ability Barriers for what you want to do
Not enough time?
Do you have a second to touch your toes?
No Money?
Body weight exercises are FREE
Everything takes too much physical effort?
Can you start with 10 Deep Breaths?
No Mental Room?
No need to think…I just gave you three places to
start and more will come later
The Real Issues
Breaking Through�Social Norms
Changing behavior is hard because our
environment wasn’t set up for us to be
successful
Start with an awareness of how your social group could help you get back on track with your fitness.
Look for opportunities to be active with friends and family
Harmful�Habits
What if you have habits that are not helpful for
being fit?
Work too much?
Don’t get enough sleep?
Have an unhealthy diet?
All of these things may feel overwhelming, but just like
adding a behavior, removing behaviors can be
made easier.
To Remove a Behavior: ADD Ability Barriers and
REMOVE the Triggers (more on this later…hang
in there)
Triggers
Everything we do has a Trigger
We pick up the $20 bill on the sidewalk because we
SEE it
We eat the donut because we FEEL hungry
We drink Starbucks because we FEEL tired
Triggers can be Physical (sight, sound, taste, feel,
smell) or Emotional
They can also be internal or external
H u n g e r i s a n i n t e r n a l physical trigger
S a d n e s s i s a n i n t e r n a l emotional trigger
The $20 bill is an external physical trigger
Increase Behavior
To increase a behavior, increase it’s trigger
Decrease Behavior
To decrease a behavior, decrease it’s triggers
Feedback Loops
Most of the results we are looking for are too far
down the road. Getting that six pack, losing 20
pounds…
Instead, find feedback loops that you can see
right away so you know you are on the right track
It’s Time to Celebrate
Celebrate Celebrate Celebrate!!!!
When we celebrate after completing the behavior,
we are more likely to do it again.
We are our own biggest critics. It is time to flip that
switch
When we celebrate progress, even the
smallest bit of progress, we are shaping our behavior in the positive direction
When we scold ourselves for not enough progress, all progress stops and we spiral right back to where
we started
Setbacks and Challenges
What if I don’t succeed?
The 3 Step Process I am not bad – missing a day or not following through happen. You are just getting started I am not alone – Changing behavior is a process for everyone. No one is perfect There is a way out – You can try again with a new strategy. Remember…
It’s a Process��
ITERATE and TRY AGAIN!
Make it a GAME��
It is easier to learn from a game. It isn’t as serious
and stressful
Solving a Puzzle How can you remove or add ability barriers to get the desired results? How can you add or remove triggers? You know you have solved the equation when the Behavior happens no matter how motivated you are!
Resources to get Started Looking for more resources where you can put this into practice? Sign up for the tiny habits program at tinyhabits.com
�Stay tuned for the next
presentation where I will show you my designs for
fitness!