Stealing fitness behavior design overview
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Being healthy and fit doesn't have to be so hard. Learn tips for designing fitness behaviors into your life. Make desired behaviors easier by removing their barriers. Add in triggers and cues to keep the behavior occurring and most importantly, celebrate the fact that you are taking the first step
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Stealing fitness behavior design overview
- 1. Stealing Fitness Designing a lifestyle where 鍖tness can be fun and easy
- 2. There is no" " QUICK FIX
- 3. BUT
- 4. There is an EASY one
- 5. The Problem
- 6. Our life, as designed by others, has left us Stressed, Tired, Overworked, and Unhealthy
- 7. We know what we " SHOULD " do
- 8. So why cant we seem to stay MOTIVATED??
- 10. The Solution
- 12. Not
- 14. The Formula for Changing Behavior" " B=MAT*" " Behavior=Motivation*Ability*Trigger - occurring at the same time *Fogg 油Behavior 油Model 油 油Dr. 油BJ 油Fogg 油Stanford 油Behavior 油Design 油Laboratory 油
- 15. Motivation Moves in Waves: IT IS NOT RELIABLE
- 16. If you want to change behavior, focus on Ability and Triggers, NOT Motivation
- 17. HOW?
- 18. Make it EASY
- 19. 6 Elements of Simplicity" " Time" Money" Physical Effort" Mental Effort" Social Norms" Habits *6 油Elements 油of 油Simplicity 油 油Dr. 油BJ 油Fogg 油Stanford 油Behavior 油Design 油Lab 油
- 20. Remove Ability Barriers for what you want to do
- 21. Not enough time?
- 22. Do you have a second to touch your toes?
- 23. No Money?
- 24. Body weight exercises are FREE
- 25. Everything takes too much physical effort?
- 26. Can you start with 10 Deep Breaths?
- 27. No Mental Room?
- 28. No need to thinkI just gave you three places to start and more will come later
- 29. The Real Issues
- 31. Changing behavior is hard because our environment wasnt set up for us to be successful
- 32. Start with an awareness of how your social group could help you get back on track with your 鍖tness. Look for opportunities to be active with friends and family
- 33. Harmful" Habits
- 34. What if you have habits that are not helpful for being 鍖t?
- 35. Work too much?
- 36. Dont get enough sleep?
- 37. Have an unhealthy diet?
- 38. All of these things may feel overwhelming, but just like adding a behavior, removing behaviors can be made easier.
- 39. To Remove a Behavior: ADD Ability Barriers and REMOVE the Triggers (more on this laterhang in there)
- 40. Triggers
- 41. Everything we do has a Trigger
- 42. We pick up the $20 bill on the sidewalk because we SEE it
- 43. We eat the donut because we FEEL hungry
- 44. We drink Starbucks because we FEEL tired
- 45. Triggers can be Physical (sight, sound, taste, feel, smell) or Emotional
- 46. They can also be internal or external H u n ge r i s a n i n t e r n a l physical trigger Sadness is an internal emotional trigger The $20 bill is an external physical trigger
- 48. To increase a behavior, increase its trigger
- 50. To decrease a behavior, decrease its triggers
- 51. Feedback Loops
- 52. Most of the results we are looking for are too far down the road. Getting that six pack, losing 20 pounds
- 53. Instead, 鍖nd feedback loops that you can see right away so you know you are on the right track
- 56. When we celebrate after completing the behavior, we are more likely to do it again.
- 57. We are our own biggest critics. It is time to 鍖ip that switch
- 58. When we celebrate progress, even the smallest bit of progress, we are shaping our behavior in the positive direction
- 59. When we scold ourselves for not enough progress, all progress stops and we spiral right back to where we started
- 61. What if I dont succeed?
- 62. 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
- 63. Its a Process" " ITERATE and TRY AGAIN!
- 64. Make it a GAME" " It is easier to learn from a game. It isnt as serious and stressful
- 65. 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!
- 66. 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
- 67. " Stay tuned for the next presentation where I will show you my designs for 鍖tness!