You can disrupt a behavior you don’t want by removing the prompt. This isn’t always easy, but removing the prompt is your best first move to stop a b… - B. J. Fogg

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.

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.

We live in an aspiration-driven culture that is rooted in instant gratification. We find it difficult to enact or even accept incremental progress.