It’s time for someone to say it: You’ve got to lower your expectations. - B. J. Fogg

Hope and fear are vectors that push against each other, and the sum of those two vectors is your overall motivation level.

EXERCISE #1: EXPLORE WAYS TO STOP A HABIT The Fogg Behavior Model applies to all types of behavior change. In this exercise, you’ll explore simple ways to stop a habit. Step 1: Write down three habits that you’d like to stop. Try to be specific. For instance, write “Stop buying soda for lunch” rather than “Stop drinking soda.” Step 2: For each habit, think of ways you might remove (or avoid) the prompt. If you can’t think of anything, that’s okay. Move on to the next step. Step 3: For each habit, think of ways to make it harder to do (ability). Step 4: For each habit, think of ways to reduce your motivation. Step 5: For each habit, select your best solution from steps 2, 3, and 4. Extra Credit: Put your solution into practice.

you start eating like a person who goes to the farmers’ market, your brain begins guiding you in the direction of a coherent identity, and adding pumpkin seeds to your salad doesn’t sound like such a crazy thing anymore; it sounds natural.