Tao Te Ching: The difficult things in the world must be done in the easy, and the great things in the world must be done in the details

Traditional Law of Success: Set great ambitions, do difficult things, and do miracles vigorously

Foger's Law of Success: Set small ambitions, do small things, and proceed step by step

Keywords: B=MAP, motivation, ability, prompt, microhabit formula (ABC rule), pearl habit, by the way, ability chain, Maui habit Behavior design, golden behavior, anchor point, celebrate blitz, celebrate combination punch, focus map, behavior cluster, PAC principles, beginner steps

Trying to change has not been achieved. The problem is not you, but the method you are using This is a design problem, not a personal disadvantage problem

Three things you need to do to design successful habits and change your behavior: ① Stop self-criticism ② Break down your wishes into micro-behaviors ③ Treat every mistake as a new discovery and use them to continuously improve (understand to treat every mistake as an opportunity to learn)

There are only three things to bring about lasting change: experience epiphany, environment change and starting from the nuances

5 reasons to start small: ① You can use fragmented time ② You can start immediately ③ You don’t need to worry about failure ④ Can eat "big whale" too ⑤ Can do it without relying on motivation or willpower

Only by keeping changes small and lowering expectations can we cope with the problems of motivation and will and sow the seeds of microhabits

ABC three steps: Anchor anchor point reminds you to perform the critical point in the new behavior; Behavior behavior, micro-behavior behavior that is executed immediately after the anchor point appears; Celebration celebrates, celebrate immediately after completing a new act. Anything that brings positive emotions can be said to me as "great", "get it" and "take it".

The best way to learn microhabit strategies is to start taking action right away, starting with Maui habits. "The best-performing change comes from feeling good"

Only when the ability (Motivation), motivation (Ability), prompt (Prompt) and the elements are complete, behavior can occur. Behaviors that can become habits will definitely fall above the action line.

The stronger the motivation, the more likely it is to do it; the easier the behavior is, the more likely it is to become a habit; no behavior will happen without prompting; it will make it easier to repeat a behavior. Understanding behavior can affect behavior

Three steps to check behavioral problems: ① Check whether there are behavioral prompts ② Check whether there are behavioral abilities ③ Check whether there are behavioral motivations (it is easiest to start with prompts)

Check order: prompt → ability → motivation. Some behaviors are difficult to do not lack motivation, just find a good tip or make the behavior easier to do.

5 reasons why there is motivation that cannot be changed: ① Things are very complicated ② Motivation will fall quickly after reaching the peak ③ Motivation fluctuates very frequently ④Motivation pursuit of abstract concepts cannot produce results ⑤ Long-term changes cannot be achieved based on motivation alone

Three major sources of motivation: PAC principle: person action situation

Motivation is the most unpredictable and unreliable and stable, and cannot be maintained at a high point for a long time. It is not a character flaw, but a human nature.

Clarify wishes and list behavior clusters, and distinguish the differences between wishes, results, and behaviors. Wishes are abstract, and results are easier to measure. Wishes and results can be used as the starting point for action, but neither of them is the behavior

Steps of behavior design: ① Clear your wishes (the more specific the better) ② Explore behavioral options (behavior cluster) ③ Match yourself specific behaviors (golden behavior focus map) ④ Start with micro-habits ⑤ Find the prompts of "right" ⑥ Celebrate success ⑦ Eliminate obstacles, repeat and expand

Golden behavior: ① This behavior can enable you to realize your wishes (influence) ② You want to do this behavior (motivation) ③ You can do this behavior (ability)

Focus map: X-axis (reality → feasibility), Y-axis (low impact → high impact) match simple behaviors you have long wanted to do and can enable you to realize your wishes

Behavior design principles: The key to lasting change is to match yourself with the behaviors you really want to do, the behaviors you can do when we are busiest, least motivated and in poor condition

Review: ①Clear your wishes and successes ② Find as many options as possible and find out the golden behavior that matches yourself

Human nature determines that we cannot persist in doing things that make us suffer for a long time (good habits are anti-human) Whether you pursue big changes or small changes, starting from small things is an excellent choice

Motivation is unreliable, but ability is reliable. One of the advantages of microhabits: breaking down behavior to a very small amount, even without motivation. Simply change behavior.

Repeating micro-habits makes execution easier, and habits will quickly take root in life. Behaviors become easier to do after repeated

Three ways to achieve "easy": ① Improve skills and enhance abilities ② Use appropriate tool resources ③ Make behavior tiny (Introduction steps: Take small actions and put on running shoes first; reduce the scale, reduce the size of the ideal scale)

Ask exploratory questions, identify weak links of ability (ability chain: time, capital, physical strength, mental strength, schedule), and then concentrate on solving problems

Tips are the invisible driving force of life. Thinking, deliberate designs that attract our attention on various apps, such as information reminding the little red dots, prompting us to take action

Find the "right" prompt (character prompt, situation prompt, action prompt), the character and situation prompt are not so reliable and stable; action prompts prompt follow-up actions through the existing schedule. Finding the right anchor point as a prompt to tie it with new habits, it will be much easier to anchor the new habits to existing habits.

Three steps to design a "right" tip: ① Determine your anchor point (after..., I will.... The anchor point must be clear and has a specific time and place; match physical location/frequency/theme purpose) ② Use experiments to link the anchor point with the golden behavior (constantly adjust the matching degree of anchor point and new habits, run-in or replace) ③Use "Last Action" to optimize the anchor point and find the last action of the anchor point

"Hait by the way." Instead of using fragments or waiting time, it is better to use them as anchor points to cultivate new habits at all times, such as waiting for hot water to be grateful for.

"Pearl Habits". Turn things that are originally annoying into beautiful tips, change your mind and create positive feelings, and regain emotional control “After I feel offended, I will consider doing something that pleases me” Only when I feel good can I do better

Adopt microhabit strategies to celebrate and create an inner positive feeling to solidify new habits

Change of thought: The achievement of the small action is also worth celebrating, "get it done", "nice", "perfect", "good job", "great"

Habits come from making you feel good emotions. The essence of behavioral design is emotional design. Good emotions create good habits.

Principle of celebration: timely and simple. Celebrate immediately (immediateness) while feeling the positive emotions (intensity) brought by celebration A simple smile or silently affirming yourself in your heart, expressing actions or language that actively recognizes yourself (others)

"Celebration Combination": Immediateness and finding the most natural way to celebrate (create a feeling of being glowing through clever celebration)

Celebrate small things and quickly feel the importance of success, accepting and respecting small things. Encouragement from children toddlers is an important step in life

Fixed habits require repeated practice of behavior sequences (anchor points combined with new habits), celebrate immediately, and repeat 7 to 10 times later.

3 times to celebrate: ① Remind of the moment when you execute a new habit ② The moment when you are executing a new habit ③ The moment when you have just completed a new habit Habits remembered by landlines, link positive feelings, and celebrate keeping habits alive

You can celebrate any moment in your life, pay attention to good behaviors you have done and celebrate it. Find ways to feel your emotions and let positive emotions become your motivation to improve your life. The best way to change is to feel positive emotions

Celebration, like mindfulness and gratitude, becomes a daily routine to enhance happiness and learn to celebrate small success. Celebration can enhance self-confidence and make you kind to yourself

The time when habits are formed depends on: ① the person who executes the habits ② the habit itself ③ situation (PAC principle: characters, actions, situations)

Maui is used to creating a positive feeling and motivating many people to add other good habits. Maui is used to growing very rarely, mainly reproduction.

Start from where you want to change and gradually feel successful. Hope and fear are two mutually exclusive motivation vectors, and the sum of the two is the overall motivation level. Weaken or remove demotivating factors from fear. For habit cultivation, the time of the first behavior is very important, and experience success

Master the skills of change: ① Behavioral processing (know how many new habits you can develop at a time and when you can add more. Focus on what you are interested in, embrace diversity, and maintain flexibility) ② Self-insight (find the smallest, easiest but most meaningful change you can make) ③ Step by step (know when to push yourself, go beyond micro-habits, and increase the difficulty of habits) ④ Situational design (reduce the friction between the environment around you and you want to develop good habits, choose easy-to-execute habits, boldly question traditions, and buy the equipment you need) ⑤ Mentality adjustment (open, flexible, curious mentality to deal with changes/can reduce expectations/microhabits celebrate getting a good feeling/be patient and information about the change process)

Habits are divided into: uphill habits, downhill habits, and free landing habits

Three stages of the behavioral change system plan: ① Committed to creating new habits ② Committed to ending habits (specific, starting from the most easily changed specific habits, physical isolation; redesigning ability to terminate habits → using the five major factors of the ability chain; adjusting motivation to terminate habits → weakening motivation/increasing de-motivation factors; starting from changing a little bit → shortening time/reducing times/reducing intensity) ③ Committed to replacing old habits with new habits (replacing specific habits, new habits match golden behavior, don’t forget to celebrate, feel the glow, and practice repeatedly to strengthen; at the same time adjusting ability and motivation to replace habits)

Only one solution at a time, and you can't chew too much. The key is to continue

Fog's principle: ① Help people do what they already want to do; ② Help people feel successful

Master behavioral design principles, micro-habit strategies, and change skills