So many frustrating family dynamics and workplace dramas erupt because of the misplaced belief that manipulation motivation is the key to changing be… - B.J. Fogg

And demotivators can push us into self-criticism. If you want to cut down on calories, putting a note on your fridge that says, STOP! YOU’RE OVERWEIGHT would certainly be demotivating, but it’s also demoralizing. We change best by feeling good, not by feeling bad, so make sure your attempts at demotivating behavior don’t morph into guilt trips.

The important thing to remember about procrastination is that the perception of difficulty can be just as important as the actual difficulty. In addition, every day you don’t do the task, it grows in your head, which makes the task seem more and more difficult.

behavior is something you can do right now or at another specific point in time. You can turn off your phone. You can eat a carrot. You can open a textbook and read five pages. These are actions that you can do at any given moment. In contrast, you can’t achieve an aspiration or outcome at any given moment. You cannot suddenly get better sleep. You cannot lose twelve pounds at dinner tonight. You can only achieve aspirations and outcomes over time if you execute the right specific behaviors.