Behavior Design

Just read this pdf that David Ngo came out with called learn behavior design. Here are some notes/thoughts:

• fog behavior model
• to do anything (eg: pick up phone), you need all three of (1) trigger, (2) ability, (3) motivation
• hot triggers- something u can do right now- vs billboards
• ability vs motivation tradeoff-
  ​ doing something hard requires high motivation; if your motivation ever drops, then you break your habit​
• ​​tiny habits + celebrations
• ​LT behavior chg can come from chging environment​
• ​LT behavior chg cannot come from just motivation​ (because it is too unstable and so you will break habit)
• ​u want to ​
  get to the "blue path"
  ​ from the behavior grid​
  ​ at behaviorgrid.org​. ie. how to start doing familiar behavior, and then slowly increase/build from there
• ​ design many many beneficial behaviors that get to ​​good outcomes (eg: a bunch of behaviors that make you healthy)​ and then wait for the tiny habits to take hold and grow naturally
• ​easy to do in beginning and end of day​
• http://www.behaviorwizard.org
• ​motivation wave
• natural to have ​peaks where you can temporarily do hard things and troughs/normal periods
• ​​
  ​help people succeed on the most desirable behavior that matches their current motivation
• ​
  ​should somehow measure how motivated u r and then do the hardest work possible (any higher == not enough motivation and give up)
• when you are at peak motivation, do hard things that will 
1. ​​
   structure future behavior
2. ​reduce barriers to behavior
3. increase skill/capability so it's easier to do activity in the future
• these all move future activities further down the motivation/ability curve towards easier to do --> less motivation required later​
• ​do your tiny habits, prestructured behavior, and easy one time behaviors, baby steps during trough
• ​you cannot "motivate" behavior change; artificially boosting motivation doesn't work​