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Feeling jazzed about an obvious solution that only just clicked for me:

I can take podcast notes with iOS dictation.

Normally do house chores while catching up on podcasts, and I was a little anxious because up next was @bjfogg on Farnam Street's podcast…
2. I already guessed I'd want to take notes, but I thought I might just note down what I recalled (which is what I usually do). But then he made the point that while info about WHY you should do a thing doesn't change people, info about HOW does. I paused and typed that…
3. Then he talked about behaviour change being best approached by, in the following order…

a) training people on what to do (if they're already motivated)
b) modifying environment
c) minimising action
4. Next was that motivation can be viewed along 3 axes:

- sensory (pleasure <—> pain)
- anticipation (hope <—> fear)
- social (belonging <—> rejection)

(I haven't read his Tiny Habits book yet, but it's on my Kindle—but this was when I knew it was next up on my reading.)
5. Anyway up to this point I was still typing, but my hands were wet from chores. But then Fogg talked about motivation and ability being compensatory in their relationship and then I realised: wait—why am I even typing this stuff, when there's a dictation button right there?
6. That's how I ended up dictating the rest of the notes. I continued my chores, and if I heard something good, I'd just pause, quickly dictate it into @draftsapp (which is what I was using) and get on with it.

So here's the rest of the good stuff I picked up from the podcast…
7. Fogg argues that habits are created not by repetition, but by emotion.

(Which of course is right in line with the dopamine theory of addiction, which is in one sense are habits with a particularly strong hold.)
And back to the relationship between motivation and ability: if one is high the other can be low, which is the core of his tiny habits framework: minimise the ability required, because motivation is unreliable, like a wave: ride it when it's there, but it will wane.
9. (Forgot to number the last one!) This is also why it's useful when trying to work with people to change to start with what they're already motivated to do (similar to the idea, in solution focused behaviour therapy, of bright spots: start with what's already working)
10. Also we're often pretty good at assessing our motivation level, but it's harder to do so for others. One useful way: if someone is working hard at something, even if they're failing, that's something they're motivated to do. That’s the kind of person info would be helpful to
11. Fogg also argues that when we are able to change in one area, we become more confident about being able to in others. (Aka self-efficacy.) The reason? Our identity (the story we tell ourselves about ourselves) has shifted.
Also loved his idea about destination groups (which embody the change you want) and journey groups (which embody the pursuit of said change).

Communities like either or both are part of the “environment” that’s critical to any personal change.

Basically changing alone is hard.
13. (Forgot another number!)
My favourite part: Fogg proposal for stopping habits you don’t want is to NOT start by trying to replace them—but rather start by creating new habits you DO want: start by increasing your own confidence that you can change—and get better at it.
If you’re lucky simply starting new habits may push out unwanted ones. If not try to untangle the habit:

- can you remove the trigger? (work on environment)
- can you make it harder to do? (work on action)
- can you reduce your willingness to do it? (work on motivation)
15. If all else fails, THEN try swapping the habit for something that’s even more motivating or easier.

Also, an interesting point: if you’re reading his book, Tiny Habits, and you like visuals, start at the end, where they are. (His publisher told him to put them there.)
16. 2 direct quotes

“A well-told story in some ways is the only persuasion tactic for which we don't have good defences.”

“Cause-and-effect relationships in stories are a technology for transmitting cause-and-effect relationships within communities and through the generations.”
17. I love those quotes so much, because I’m super fascinated by how stories work, and work on us. Fogg pointed out that there’s a commandment about not bearing false witness because false story (eg, conspiracies) stick, leading to false hope or fear that’s hard to uproot, like…
18. And nearly everything human can be viewed in terms of story:

😶Identity: personal story
🏘Culture: shared story
🛋Therapy: help with retelling your identity story
❓Meaning: your identity story in relation to reality

I touched on this 3 years ago…
19. A friend just tweeted this thread which is right in line with everything I’ve just said!
Missing some Tweet in this thread? You can try to force a refresh.

Keep Current with Dọ́kítà Ayọ̀mídé ✊🏾

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