4: Trigger for Behavior Change

Episode 4.001

Hola my beautiful people!!!
How is it going?

So, in the last episode (episode 3), we covered some intro of Behavior Design. For so many people, I believe it was the first time to know such concept.
I remember the first time I heard about this, and it was such eye-opening moment for me. Because all of sudden, it made me feel so confident and hopeful about changing my own behavior that I couldn’t change for a looong time.
I hope it did that magic to you as well!

In the last episode, I mentioned that I will do my “10-min Meditation Challenge” for 1 week, and I will share the trigger I made for it. While I was trying to figure out the best trigger for my challenge, I came across some of the research material I used to refer to.
So, in today’s show, I will share with you how I “designed” my trigger for my 10-min Meditation Challenge and also some of the fun insights I have found about making a better trigger.

Now let’s get started with today’s show!!!

Episode 4.002

  • “Behavior = Motivation x Ability x Trigger”, and when there is enough motivation and ability, all we need to do to induce the behavior is to plant the right trigger. (00:04:16)31351418_10210544894690779_7192014666632003584_n
  • I designed my trigger for my 10-min Meditation Challenge by putting 2 types of sticky notes on the door. One says “10-min meditation –> New Me”, and the other one says “Hug You!”. Today’s episode explains why it is designed this way. (00:05:12)
  • According to BJ Fogg from Stanford University, there are 3 characteristics in successful triggers. First, we notice the trigger. Second, we associate the trigger with target behavior. Finally, it happens when we are able and motivated to perform the behavior. My trigger is noticeable because it is colorful and it is on my door, which is the first thing I reach out to when I want to perform my target behavior. My trigger is also relatable to my target behavior since I wrote down “10-min meditation” on my sticky notes. And my trigger is visible when I am able and motivated to perform the target behavior, which is when I am at home and able to sit for 10-min to meditate without interruption.  (00:05:41)
  • For creating a habit, not only designing the right trigger is important but also celebrating it after you perform the behavior. Whatever the form is, celebrating your accomplishments (even if it is tiny) is the key, as it boosts perceived efficacy and motivation for the next time. (00:08:20)
  • There are also ways to design a trigger to works when motivation lacks or when ability lacks. (00:10:34)
  • A form of trigger which works the best when a person lacks a little bit of motivation is “SPARK”. “SPARK” is a trigger that is designed in tandem with a motivation element. When there is a lack of motivation, design your trigger in a way to remind the core motivation. (00:11:05)
  • A form of trigger which works the best when a person lacks a little bit of ability is “FACILITATOR”. The goal of “FACILITATOR” is to trigger the behavior while also making the behavior easier to do. An effective facilitator tells the person that the target behavior is easy to do, that it won’t require a resource he/she doesn’t have at that moment. Depends on the person and the situation, the scarce resource to perform the task is different. (00:12:44)
  • Let’s take advantage of those insights and design appropriate trigger for your target behavior! Remember, the key is to know how motivated and capable you are for your target behavior, and try to make your target behavior as simple and easy as possible. (00:14:57)

Episode 4.003


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I would love to get in touch with you 🙂
Stay tuned for more!




Music: www.bensound.com


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