Behavior isn't random. It follows predictable patterns. Stanford researchers and psychologists have spent decades mapping these patterns. Understanding them turns habit formation from a guessing game into engineering.
1. The Fogg Behavior Model (B=MAP)
Created by Dr. BJ Fogg at Stanford.
- Motivation: Your desire (high/low).
- Ability: Simplicity of task.
- Prompt: The trigger.
Application: To build a habit, make it easier (increase Ability) rather than relying on Motivation.
2. The Hook Model
How habit-forming products are built (Nir Eyal).
- Trigger: External or Internal cue.
- Action: The minimal behavior done in anticipation of reward.
- Variable Reward: The dopamine hit (uncertainty increases craving).
- Investment: User puts work in, increasing likelihood of return.
3. The Habit Loop
Popularized in "The Power of Habit" (Charles Duhigg).
Insight: You can't destroy a habit loop, but you can change it. Keep the Cue and Reward, but swap the Routine.
4. Identity-Based Habits
From "Atomic Habits" (James Clear). Change happens in layers.
"I am the type of person who doesn't miss workouts."
Start with identity. The behavior follows naturally.
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