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There is a book called “Tiny Habits” by BJ Fogg. He invented most of the techniques companies like Meta use to manipulate you and me.
In the book, he explains how to use the same techniques to control your own behavior.
I personally am in much better physical and mental state since I read it.
You cannot beat yourself up until you improve. It does not work. It is a myth.
Here is a large language model generated summary:
"Tiny Habits: The Small Changes That Change Everything" by BJ Fogg explores how small behavioral changes can lead to significant transformations in one's life. Fogg, a behavior scientist, introduces a method for creating lasting habits by making them tiny and easy to accomplish.
Key Points:
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Behavior Model:
- B = MAP: Behavior (B) happens when Motivation (M), Ability (A), and a Prompt (P) converge at the same moment. To change behavior, adjust these three elements.
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Tiny Habit Recipe:
- Identify a tiny behavior you want to incorporate into your routine.
- Attach this new behavior to an existing routine (Anchor).
- Celebrate immediately after doing the behavior to create positive reinforcement.
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Focus on Small Changes:
- Instead of making drastic changes, Fogg advocates for starting with tiny, manageable actions. Over time, these small actions accumulate and lead to significant changes.
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Celebration:
- A crucial part of the Tiny Habits method is celebrating your success, no matter how small. This positive reinforcement encourages repetition and helps solidify the new habit.
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Ability and Simplicity:
- Simplifying the desired behavior increases the likelihood of success. If something feels too difficult, break it down into even smaller steps.
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Motivation:
- While motivation can fluctuate, designing tiny habits that fit easily into your routine helps ensure consistency, regardless of your motivation levels.
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Behavior Design:
- Fogg provides a systematic approach to designing behaviors that stick, emphasizing experimentation and iteration to find what works best for the individual.
By focusing on tiny, achievable changes and celebrating small wins, Fogg's method aims to make habit formation easier and more sustainable.
This is awesome, thank you so much!
Can you share the method you used (model/prompt)?
“Summarize Tiny Habits by BJ Fogg” on the free version of ChatGPT (3.5 I believe).
Oh, i thought you had to pass the book to a model, bit it seems like the book has already been ingested by them during training.
Just for interest, this is the latest model chatgpt 4o, seems to have focussed more on the emotions and the simplicity.
"Tiny Habits: The Small Changes That Change Everything" by BJ Fogg is a practical guide that explains how to make lasting changes in behavior by starting small. The core idea is that by focusing on tiny, manageable habits, individuals can create significant and sustainable changes in their lives.
Key Concepts:
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Behavior Design Framework: Fogg introduces the Behavior Model, which asserts that behavior is a result of motivation, ability, and prompts converging at the same moment. For a behavior to occur, there must be sufficient motivation, the ability to perform the behavior, and a prompt to trigger it.
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Start Small: To create lasting habits, start with tiny behaviors that are easy to do, such as flossing one tooth or doing two push-ups. This minimizes resistance and makes it easier to maintain consistency.
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Anchor New Habits: Attach new habits to existing routines. For instance, after brushing your teeth (an existing habit), perform a tiny habit like flossing one tooth. This linkage helps in remembering and performing the new habit.
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Celebrate Successes: Immediately celebrate after completing a tiny habit, no matter how small it is. This positive reinforcement helps wire the new behavior into your brain, making it more likely to stick.
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Iterate and Expand: Once the tiny habit is established, gradually increase its complexity or add new tiny habits. This approach allows for scaling up behavior change in a manageable way.
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Focus on Positive Emotions: Fogg emphasizes the importance of feeling good during and after performing the habit. Positive emotions reinforce the habit, making it more likely to become automatic over time.
Practical Applications:
- Habit Stacking: Create chains of tiny habits that build on each other throughout the day.
- Behavior Swapping: Replace unwanted behaviors with positive tiny habits.
- Tiny Habit Recipes: Develop specific, actionable plans for incorporating tiny habits into daily life.
By following these principles, Fogg argues that individuals can create powerful, lasting changes in their behavior without relying on sheer willpower or motivation alone.
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Is the book and its methods intended for neurodivergent people? If not, it is important to be aware that it may have limited use to people with ADHD as our dopamine signaling in the executive function parts of our prefrontal cortex is all kinds of fucked.
That said, I'm ecstatic to read that you found it helpful and really appreciate your correct characterization of one of the maladaptive coping mechanisms that we often try to use.
I think when it comes to exploitation by corporate interest, having ADHD makes you 10x more vulnerable.
And 10x more likely to benefit from learning about what is being used against you and how you can use it in your favor.
I can't focus enough to read a book and of I try hard enough I fall asleep after page two. Guess it's not for me.
Great! You just found your way to fall asleep instantly! Use it to get some more sleep in general :p
I did the Audible
Thanks I will try it when I can afford it. I just put it on my wishlist.
If you live in the states, Libby is a lifesaver. It's an online audiobook thing for libraries. You can use your library card to check out audiobooks through the app. And if you're unable to use Libby for some reason, I've heard mobilism has a lot of audiobooks for free
Yes. I tell anyone I can at work about the public library and how you can use Libby or Hoopla to get free books. Some audio books for those not wanting to read. It is a great asset.
Not in the States but thanks for sharing anyway, it may help others.
You are literally who internet piracy is for my friend
Go duplicate some digits
https://m.youtube.com/watch?v=uTawbZA7odY
Yarrr, I mean really not, but it's freeWhoops that's just an interview with the author, though may be useful to some, I shall keep looking.
Audiobooks.com has a 30 day free trial, and this is one of the books they have, but still not good enough.....
Bookey.com also has a free trial and this audiobook. I'm failing here as a pirate. Unfortunately, I haven't pirated any audiobooks so I don't know where to look
i take it you tried the archive? There's usually a rouge upload on there somewhere, if not, some torrenting or filesharing service WILL have it, though it's less accessible to the average person.
Will give a look tonight, my laptop died but I have a rpi4 running that might be enough to sail the high seas again for this old sailor. It's been a looooong time since but I will find my path once again.
an rpi is definitely more than enough, though you might want something more than an SD card, just use a VPN and or do it anonymously and be safe out there my friend. The usual rules apply, although most of the internet is better now.
Also my instance dbzer0 has a piracy sub with a rather good resource for getting into it if you aren't immediately familiar with it. Good stuff on there for the average "just interested in how it works" individual, not looking to commit any crimes, because we are good and law abiding people, who respect the law and IP rights.
I run the pie with a Kingston 100Gig ssd with a usb adaptor.
I used to be torrenting all the time and can adapt to new software and techniques easily. I also played with tech all my life from basic electronics, computers hardware and software etc... Lately I kind of don't watch movies and have Tidal for music so I just don't use PC's much other than playing YouTube on my TV before bed.
Which archive? I haven't really sailed the high seas the last decade. Most of the stuff I want is old games and I can find those easily
archive.org the only one that we all know about.
If you don't mind sailing the high seas, you can download the audiobook from https://rargb.to/ for free.
My eyes read while my brain thinks of other things.
Oh does it ever.
Try speed reading. Like faster than is comfortable. I was the same way til I realized my casual reading pace is too slow to keep me interested. I still struggle to get interested but once I am, zooooom
Being interested is not my problem, the more I want to read something the harder it is to not drift in my mind and have to restart a few lines before. And after a few pages I just start to nod and fall asleep. It's hard to describe. The worst is even if I power through a book I can't remember it the next day. Some events might bring back part of the story in my mind but it's never enough to even make a quote. It's the same for movies although I dont fall asleep I can't remember it the next day. I hate that, and it's not like I have no memory at all I will remember stupid shit other did or where they left stuff etc but the more I need or want to remember something the more I risk forgetting.
Yeah, that's what I'm talking about. It's harder to drift if you can fully saturate your thoughts with the book. The moments where your brain already understands where a sentence is going, that's when it gets bored and starts thinking of something else while your reading speed catches up. This made a huge difference for me and counterintuitively it significantly improved my reading comprehension and reduced those moments of getting to the bottom of the page, not knowing what you just read. It's like a disconnect between reading the words and processing them. It also just makes it less tedious to reread a section, since you're blasting through it so much faster. Seriously, give it a shot.
There's speed reading apps that will flash the words at a faster pace so you have to keep up. Just bump up the speed til it's a little uncomfortable.
I have been reading out loud to myself for a few years.
It is slower, but it really adds to your active vocabulary. And actually my reading articulation out loud has increased manifold. And it keeps my interest.
I've heard of atomic habits before. Is this different?
I hope so. I read atomic habits and it fed into my delusions of grandeur but nothing stuck. I don't think it was written for us