A short podcast (+1) by Brian Johnson explaining BJ Fogg's Tiny Habits method: use an existing routine as an Anchor, perform a very small (crazy tiny) Target Behavior immediately after the anchor, then follow with an Instant Celebration to create positive emotion. The episode gives simple examples (e.g., two push-ups after using the bathroom, flossing one tooth), references similar cue-language from James Clear and Charles Duhigg, and ends with a brief promotional P.S. about the Optimize 2020 event.
Chapters
You're listening to Optimize with Bryan Johnson. More wisdom in less time. Hi, this is Brian. Welcome back to another Optimized plus one. Today we're going to revisit BJ Fogg's behavior design lab at Stanford. We've already talked about his equation B equals map recall. Behavior happens when motivation and ability and prompt converge at the same moment. Professor Fogg also has some ABCs to help us master the process of optimizing our behavior, Anchor behavior and celebration. Here's how he describes the anatomy of tiny habits. ABC style. I quote number one, the anchor moment. An existing routine like brushing your teeth or an event that happens like a phone ringing. The anchor moment reminds you to do the new tiny behavior. Which leads us to number two, the new tiny behavior. A simple version of the new habit you want, such as flossing one tooth or doing two push ups. You do the tiny behavior immediately after the anchor moment. Then three Instant celebration. This is something you do to create positive emotions such as saying I did a good job. You celebrate immediately after doing the new tiny behavior. End quote. So you want to install a new habit? Yeah. Which one? Seriously? Pick one now and let's work on it together. Know your ABC's Anchorage Plus Behavior Plus Celebration. What's the existing routine that can serve as your prompt? Note. James Clear and Charles Duhigg call our prompt a cue in Atomic Habits and the Power of Habit, respectively. That existing routine is what BJ calls an anchor. He tells us that anchoring our new behavior to something we already do is a really powerful way to optimize the behavior changing process. So now that you've got your anchor, it's time for the new behavior. Note. We want that behavior to be tiny, as in crazy tiny. One of the examples BJ uses is that after key anchor word, after he went pee while working from home, he'd do two push ups. That's it. Two, not 20. Now that we've got our anchor and our tiny behavior, it's time to celebrate how immediately and intensely. We'll talk about this more soon. For now, give yourself a little fist bump with a yes. That's like me. Or whatever it is you do when you celebrate something awesome. Remember the ABCs. Anchor plus behavior plus celebration. That's today's plus want. If you feel so inspired, map out the behavior you'd like to install. We hope you enjoyed this episode of Optimize with Brian Johnson. To find out more, go to Optimize Me. Hey guys, this is Brian with a quick little P.S. i'm really excited to let you know about an event we're working on. Plan is to make it the premier self optimizing event of 2020. We're calling it Optimize 2020. You the modern hero. Basic idea. Five days, 101 world class luminaries. One million people. You can learn more and get your tickets to the online and offline event at Optimize Me2020. Again that's Optimize Me2020. Hope to see you there.
