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36 lines
3.2 KiB
Markdown
36 lines
3.2 KiB
Markdown
# Fogg Behavior Model
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- Introduced to me by [[M. B.]], who shared https://www.deprocrastination.co/blog/how-to-stop-procrastinating-by-using-the-fogg-behavior-model
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- **Behaviour = Motivation + Ability + Trigger.** Missing any of the three can cause [[procrastination]]; a failure to reach a planned behaviour.
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- **Motivation**
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- Motivation must be **built**.
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- Motivation is **felt** [[qualia]] when we feel how an action is meaningful or valuable and we believe we can take it.
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- **Remind yourself of the why**. Try to remember in vivid detail why you thought you needed to do it.
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- Try to link the task to a personal goal that you want to achieve.
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- "Write a thesis" -> "Write a thesis to deepen your understanding of a subject and get recognized by others in your field."
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- **Ability**
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- When everything seems hard, it's easy to succumb to procrastination. Email is (boring but) easier than work. But procrastinating won't make task easier; perhaps it'll achieve the opposite.
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- **Focus on small steps to manage difficulty**. Break it down. How is often not obvious. Identify the distinct parts that form the whole.
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- "Create a presentation" -> research topic + find images + create slides + rehearse.
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- **Create a simple [[timeline]]**
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- Start with the due date.
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- Go back day by day, or week by week, and write down what you'd like to have done by then, until you arrive at today.
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- Put the timeline in full view.
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- Start working on the first item.
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- "Deliver a presentation" -> Day 10 rehearse and present; Day 9 list sources and add finishing touches, ..., Day 1 make a list of at least 10 articles and resources to use.
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- **Trigger**
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- Sport coaches motivate, cultivate ability, and **give triggers**. **Modern work often doesn't have built-in [[triggers]]**.
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- **You need to self-trigger.** Often we just leave this to circumstance; the only default circumstance in most projects is the **deadline**. So the deadline becomes the only trigger we obey.
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- **Add triggers.** The key to an effective trigger is a sense of "I'm supposed to be doing this, right now."
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- **Create a cue**.
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- When you sit down to work, give yourself 5-15 minutes to decide which task to start with. If you don't know which one you should take after the time expires, choose at random. Then **start**.
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- At the end of one work day, determine where you want to start the next day and **put it in your calendar.**
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- **Be creative**: leave things on your desk that serve as cues to start work on a project -- meaning by default sitting down and deciding which task to start with.
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- **Define a specific task to do, at a specific place, at a specific moment in time -- and make sure you can't miss the cue.**
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- **Build up motivation by finding meaning. Break down complex tasks and plan them in a timeline. Define concrete triggers that will help you start working.**
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[//begin]: # "Autogenerated link references for markdown compatibility"
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[procrastination]: procrastination "Procrastination"
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[qualia]: qualia "Qualia"
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[timeline]: timeline "Timeline"
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[triggers]: triggers "Triggers"
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[//end]: # "Autogenerated link references" |