Tiny Habits

Puntos clave

• La conducta surge al unir motivación, capacidad y un detonante
• Haz el hábito tan pequeño que puedas cumplirlo hasta en tu peor día
• Ancla tu nuevo hábito a algo que ya hagas a diario
• Celébralo al momento: la emoción es lo que fija el hábito
• Diseña tu entorno en vez de confiar en la fuerza de voluntad

Dentro de este bit

1. Cambiar es más fácil si es diminuto

   BJ Fogg, a Stanford behaviour scientist, once decided to do 2 push-ups every time he went to the bathroom. It sounds silly, but within months he was doing dozens a day without effort.

2. La ecuación del comportamiento

   Fogg's central model says a behaviour happens when 3 things line up at the same moment: motivation, ability and a prompt. He writes it as B equals MAP.

3. Hazlo fácil, hazlo pequeño

   Fogg suggests two ways to make any behaviour tiny. Either take a starter step, like putting on your running shoes rather than running, or scale down the whole thing, like flossing 1 tooth instead of all of them.

4. Anclado a tu rutina

   A new habit needs a reliable prompt, and Fogg says the best prompt is a behaviour already in your life. He calls this an anchor.

5. Celebra para consolidarlo

   This is the part most habit advice misses. Fogg argues that habits form through emotion, not repetition alone.

6. Ponlo en práctica

   This week, choose one habit you want and shrink it until it takes under 30 seconds, like 1 push-up or writing 1 sentence. Find an anchor by listing 5 things you already do every day and picking the one that happens in the right place and at the right time.