How to Build Good Habits in 2025

Summary

Dr. BJ Fogg's behavior model (B=MAT) outlines how to create lasting habits by aligning four key components: Behavior (the habit you want), Motivation (the drive to act), Ability (your capacity to perform the habit), and Trigger (the reminder to act). Fogg emphasizes that motivation alone is not enough; all elements must work together. He offers practical strategies for enhancing motivation, building ability, and setting triggers to create or break habits. This approach can help users form positive habits, like reading or exercising, while also breaking negative ones, such as excessive phone use in the morning.

Takeaways

• 😀 Dr. BJ Fogg from Stanford University developed a model for creating habits called B=MAT, which stands for Behavior = Motivation × Ability × Trigger.
• 😀 The 'B' in the B=MAT formula stands for Behavior, which represents the habit you want to create, whether it's adding or subtracting a behavior.
• 😀 Motivation plays a key role in forming habits. If you're not motivated, the likelihood of success is low. Increasing motivation is essential for habit formation.
• 😀 To enhance motivation, perform a check-in on your current motivation level (0-10) and ask how to increase it. Small increases in motivation make a big difference.
• 😀 The 'A' in B=MAT stands for Ability, which is the necessary skill or training required to perform the behavior. Without ability, the habit cannot be executed.
• 😀 The 'T' in B=MAT stands for Trigger, which is a reminder or cue that prompts the habit. All habits require a trigger to be formed or reinforced.
• 😀 Triggers can be environmental (like an alarm or sneakers by the door) or internal (emotional states). Creating effective triggers is crucial for habit development.
• 😀 To change a behavior you don't want (like checking your phone first thing in the morning), reduce your motivation to perform it and remove or alter the trigger.
• 😀 Creating habits around brain-friendly activities, like reading, journaling, or meditating, can have a transformative impact on your life and well-being.
• 😀 Habit formation is a powerful tool: up to 40-50% of your day is made up of habits, so consciously designing good habits leads to a more productive and fulfilling life.
• 😀 Consciously creating habits and then auditing them can help you ensure that you are engaging in positive behaviors and eliminating negative ones.

Q & A

What is the B=MAT formula and how does it work?

The B=MAT formula is a model for creating habits, developed by Dr. BJ Fogg. It stands for Behavior = Motivation + Ability + Trigger. To form a new habit, you need to identify the behavior you want to change (B), assess your motivation to perform it (M), ensure you have the ability to do it (A), and establish a trigger to remind you to act (T).

Why is motivation important in habit formation?

Motivation plays a crucial role in habit formation because without it, the likelihood of following through with a new behavior is minimal. The script emphasizes that motivation can be measured on a scale of 0 to 10, and by increasing your motivation, you improve the chances of successfully adopting a new habit.

How can you increase your motivation to perform a habit?

You can increase your motivation by asking yourself how to make it feel more compelling. If your motivation is low, think about ways to boost it, such as visualizing the benefits of the habit or considering the negative consequences of not performing it. For example, if you're aiming to read daily, remind yourself of the knowledge and personal growth you'll gain.

What role does ability play in the B=MAT formula?

Ability refers to whether you have the capacity to perform the desired behavior. If the habit is difficult or impossible without certain skills or tools, it's essential to train or make the behavior easier to accomplish. For instance, if you want to work out every day but can't access a gym, working out at home may be a more feasible option.

Why is having a trigger important in forming habits?

A trigger is essential because it acts as a reminder to perform the behavior. Triggers can be physical cues (e.g., your sneakers by the door) or environmental factors (e.g., an alarm on your phone). They prompt you to act, making the habit more likely to stick.

Can you provide an example of how to set a trigger for a new habit?

Yes, for instance, if you want to read every morning, you could set an alarm as a trigger. Alternatively, you could place your book on your bedside table, so it’s the first thing you see when you wake up, reminding you to read.

How can you apply the B=MAT formula to break a bad habit?

To break a bad habit, you can apply the B=MAT formula by reducing motivation for the unwanted behavior, limiting your ability to perform it, and changing the triggers that prompt the behavior. For example, if you want to stop looking at your phone first thing in the morning, remove the phone from your bedroom to remove the trigger.

What is the significance of tracking motivation using a scale?

Tracking motivation using a scale from 0 to 10 helps you objectively assess how motivated you are to perform a behavior. This allows you to understand your motivation levels and make adjustments to increase it. For example, if your motivation is a 5, you could ask yourself how to raise it to a 7, making it more likely you will take action.

How can you create a supportive environment for habit formation?

Creating a supportive environment involves setting up your surroundings to make the desired habit easier to perform. For example, place your workout clothes in a visible spot to remind you to exercise or keep your journal on your breakfast table to encourage journaling.

What is the relationship between motivation and ability in habit formation?

Motivation and ability are interconnected. Motivation influences whether you're willing to attempt a behavior, while ability determines whether you can successfully perform it. If you're highly motivated but lack the ability, such as not knowing how to read quickly, improving your skills or knowledge can help bridge that gap and make the habit more achievable.