Why do we do what we do?
In one of my all-time favorite nonfiction books, Tiny Habits, Stanford researcher BJ Fogg lays out his eponymous Fogg Behavioral Model:
B=MAP.
B is Behavior, M is Motivation, A is Ability, and P is Prompt.
This framework challenges our fundamental cultural perception of behavior. We often believe that B=M. We assume that the way to do something more (or less) is more willpower. Fogg’s insight is that other variables are just as important in determining our actions. In particular, the prompts that trigger a behavior and our ability to actually do it: after all, more difficult or more complex actions require more motivation.
The elegance of the equation itself is a good example—it is memorable in its simplicity. By contrast, off the top of my head, I can’t remember the 4 Laws of Behavior Change from Atomic Habits, or the elements of the habit loop described in The Power of Habit, despite finding those books incredibly useful. But B=MAP is so easy to remember that I don’t need much motivation to do so.
(If you’re curious, Atomic Habits says “(1) Make it obvious (Cue), (2) Make it attractive (Craving), (3) Make it easy (Response), and (4) Make it satisfying (Reward).” Power of Habit describes “Cue → Routine → Reward”)
So, instead of just feeling guilty and trying to shame yourself into “wanting it more,” consider how your actions are shaped by (and can be adjusted with) this interconnected system.
What can this equation solve for you?
Insight inspired by BJ Fogg and Tiny Habits.