1. Tiny = mighty when it comes to change. 2. Creative positive change is not as hard as you think. 3. Identify what you want to change. People change best by feeling good and not by feel bad. 4. Celebrate your wins. Focus on what you are already doing well. 5. Change your approach to change. Design your change. 6. Take a behavior you want to change, make it tiny, nurture its growth 7. B = MAP - Behavior change depends on motivation, ability and prompt. 8. Behavior happens when motivation, ability and prompt all converge at same point. 9. Motivation = Desire to do a behavior, ability = capacity to do the behavior, prompt is the cue to do the behavior done. Where the prompt fall on the action live can drive whether the we take action on the prompt or not. 10. No behavior happens without a prompt. 11. Find an anchor moment. Anchor moment can help us remind the new tiny behavior. Do the behavior immediately after the anchor moment. 12. Anchor >> Behavior >>Celebration. ABC - can help form a repeatable habit. 13. Once we do a tiny action. We are much likely to repeat the behavior. 14. Seven Steps for ABC a. Clarify the aspiration b. Explore different behavior options c. Math with behavior d. Make it tiny to get the habit going on the worst day! e. Find a good prompt f. Celebrate your success g. Troubleshoot, iterate and expand once the habit is formed 15. Find the right anchor in your routine. Attach a new habit to anchor. 16. SHINE - have a positive feelings to keep your momentum. Describe feeling success.
Hi man, thanks for your new video. I really love your channel and the books you pick. I have 1 question, what app or program do you use to make this videos? This map on the screen with multiple points
🎯 Key Takeaways for quick navigation: 00:12 📚 The book "Tiny Habits" by BJ Fogg discusses scientifically-backed techniques for building new, powerful habits. 00:26 🌒 The principle "tiny is mighty" suggests that small changes can have a big impact on behavior modification. 01:08 💡 It's not your fault if you've struggled to change; the gap between intention and action often isn't about lack of willpower but is systemic. 01:47 👍 The key is focusing on what you're already doing well and building on it, rather than dwelling on failures. 02:57 🛠️ "We are not the problem, our approach to change is." The book emphasizes a design flaw rather than a personal flaw. 03:54 🧮 Introduces the "Fogg Behavior Model," which states that behavior is the convergence of motivation, ability, and prompt. 05:32 🔄 Understanding your own motivation and ability can help you better design prompts for change. 07:20 💪 You can make a behavior easier to accomplish either by increasing your ability or by simplifying the task. 08:14 ⚓ Tiny habits consist of an anchor moment, a new tiny behavior, and instant celebration to foster positive emotions. 09:10 🎉 The ABCs of tiny habits are Anchor, Behavior, Celebration. These are crucial for creating a repeatable habit. 09:22 🧘♀️ Creating a daily meditation practice was made easier by attaching it to the existing habit of drinking morning coffee. 09:51 🎉 Celebrating, even small accomplishments like a 2-minute meditation, helps to reinforce the habit. 10:04 🌱 Tiny actions often lead to more significant behavioral changes, like taking long deep breaths after sitting down to meditate. 10:31 📝 ABCs for habit formation are Anchor, Behavior, and Celebration. 11:12 👌 Make new habits as easy as possible to maintain, even on your worst days. 11:53 🎯 Celebrate your success regularly to reinforce your habits. 12:19 🔄 Iteration and troubleshooting are important if you're struggling with maintaining a tiny habit. 12:59 ⚓ Anchors are existing reliable routines that serve as prompts for new habits. 15:16 🔄 The best way to build a new habit is to attach it to an existing, reliable routine, or "anchor." 18:01 ✨ The term "shine" is coined to describe the positive feeling we get from experiencing success, which is crucial for habit formation. 18:56 🎉 The importance of "celebrations" in habit formation is emphasized. Celebrating your wins, even if they are tiny, can have a profound effect on your ability to establish new habits. 19:22 🗣️ The concept of celebrating achievements is often overlooked in most habit-building systems. However, it is considered the most important skill for creating habits. 19:49 🧠 The human mind is usually quick to focus on mistakes, but shifting focus to celebrating the wins can make a positive change in one's life. 20:18 💡 Emotions and feelings, especially those associated with rewards, play a crucial role in forming habits. Good feelings act as reinforcement for repeating a habit. 20:44 ✊ Practical ways to celebrate include doing a fist pump or saying affirming words like "Yes!" or "I'm on a winning streak" after accomplishing a tiny habit. 21:11 📚 Celebrating tiny successes will one day be as important as mindfulness and gratitude in contributing to overall happiness and well-being. 22:09 📖 The book "Tiny Habits" stands out for its focus on the positive aspects of habit formation, such as celebrating your wins and being kind to yourself.
Sooo Happy I found ya! I have these books I am reading but also have on audible. This thougj is Fantastic preciew and pumps me up to stay motivated and not distracted drom finishing these awesome books you summerize! Mahalo and Thank You
![Tiny Habits - BJ Fogg PhD [Mind Map Book Summary]](/img/logo.svg){kind=logo}
