Stealing fitness behavior design overview

Stealing Fitness Designing a lifestyle where fitness can be fun and easy

There is no��

QUICK FIX

BUT

There is an EASY one

The Problem

Our life, as designed by others, has left us

Stressed, Tired, Overworked, and

Unhealthy

We know what we �SHOULD �

do

So why can’t we seem to stay MOTIVATED??

Because�LIFE HAPPENS

The Solution

FACILITATING Behavior Change

Not

MOTIVATING Behavior Change

The Formula for Changing Behavior�

�B=MAT*�

�Behavior=Motivation*Ability*Trigger -

occurring at the same time

*Fogg  Behavior  Model  –  Dr.  BJ  Fogg  Stanford  Behavior  Design  Laboratory  

Motivation Moves in Waves: IT IS NOT RELIABLE

If you want to change behavior, focus on Ability and

Triggers, NOT Motivation

HOW?

Make it EASY

6 Elements of Simplicity��Time�Money�Physical Effort�Mental Effort�Social Norms�Habits

*6  Elements  of  Simplicity  –  Dr.  BJ  Fogg  Stanford  Behavior  Design  Lab  

Remove Ability Barriers for what you want to do

Not enough time?

Do you have a second to touch your toes?

No Money?

Body weight exercises are FREE

Everything takes too much physical effort?

Can you start with 10 Deep Breaths?

No Mental Room?

No need to think…I just gave you three places to

start and more will come later

The Real Issues

Breaking Through�Social Norms

Changing behavior is hard because our

environment wasn’t set up for us to be

successful

Start with an awareness of how your social group could help you get back on track with your fitness.

Look for opportunities to be active with friends and family

Harmful�Habits

What if you have habits that are not helpful for

being fit?

Work too much?

Don’t get enough sleep?

Have an unhealthy diet?

All of these things may feel overwhelming, but just like

adding a behavior, removing behaviors can be

made easier.

To Remove a Behavior: ADD Ability Barriers and

REMOVE the Triggers (more on this later…hang

in there)

Triggers

Everything we do has a Trigger

We pick up the $20 bill on the sidewalk because we

SEE it

We eat the donut because we FEEL hungry

We drink Starbucks because we FEEL tired

Triggers can be Physical (sight, sound, taste, feel,

smell) or Emotional

They can also be internal or external

H u n g e r i s a n i n t e r n a l physical trigger

S a d n e s s i s a n i n t e r n a l emotional trigger

The $20 bill is an external physical trigger

Increase Behavior

To increase a behavior, increase it’s trigger

Decrease Behavior

To decrease a behavior, decrease it’s triggers

Feedback Loops

Most of the results we are looking for are too far

down the road. Getting that six pack, losing 20

pounds…

Instead, find feedback loops that you can see

right away so you know you are on the right track

It’s Time to Celebrate

Celebrate Celebrate Celebrate!!!!

When we celebrate after completing the behavior,

we are more likely to do it again.

We are our own biggest critics. It is time to flip that

switch

When we celebrate progress, even the

smallest bit of progress, we are shaping our behavior in the positive direction

When we scold ourselves for not enough progress, all progress stops and we spiral right back to where

we started

Setbacks and Challenges

What if I don’t succeed?

The 3 Step Process I am not bad – missing a day or not following through happen. You are just getting started I am not alone – Changing behavior is a process for everyone. No one is perfect There is a way out – You can try again with a new strategy. Remember…

It’s a Process��

ITERATE and TRY AGAIN!

Make it a GAME��

It is easier to learn from a game. It isn’t as serious

and stressful

Solving a Puzzle How can you remove or add ability barriers to get the desired results? How can you add or remove triggers? You know you have solved the equation when the Behavior happens no matter how motivated you are!

Resources to get Started Looking for more resources where you can put this into practice? Sign up for the tiny habits program at tinyhabits.com

�Stay tuned for the next

presentation where I will show you my designs for

fitness!