In order to remember to do our new behavior, we need a good, reliable reminder to do so. This is where the last element of the Fogg Behavior Model, called the Prompt, comes in. And that is all a prompt is: a reminder to do something. As with most elements of behavior change, it is not quite as simple as that. We need a specific tool to ensure the prompt works.

One of the most well researched tools in performing a behavior consistently is the use of the implementation intention. It was discovered in 2001 by a group of British scientists looking for ways to improve making exercise a habit. What they found was that the group who scheduled the date, time, and place they would complete their weekly workout were successful 91% of the time. That was nearly double the next closest group.

So how does it work? There are quite a few variations that have been developed over the years. James Clearprefers being reminded to do something by a time and location, in the following format: I will [BEHAVIOR] at [TIME] in [LOCATION]. As in I will meditate at 7 AM in my kitchen. This can certainly work, but if you are like most people, you may need something that will be more compelling. Dr. Fogg has an answer for this. It is called an anchor moment.

The best way to reliably do the new behavior is to perform it directly after a behavior you already do. So the implementation intention now looks like this: After I [ANCHOR – Behavior I already do}, I will [NEW HABIT]. BJ is somewhat famous for doing 2 push-ups after he pees. The push-ups were the habit he wanted to form. He used the anchor moment of going pee, something he reliably does, to anchor the new tiny habit of 2 push-ups. He successfully was able to go from 2 push-ups to a lot more in no time! It worked!

There is another trick that may be deployed if you’re having trouble getting yourself motivated to do your new habit. It’s called a temptation bundle. Let’s say you want to workout for 20 minutes at the gym, but you’re having a problem keeping your commitment to do it. What you can do is pair the behavior you want to do with one that you really love to do, like listening to a book on Audible. By pairing the activity you are trying to do with one you really love doing, you will be more likely to do it.

Putting this work:

Make a list of the habits you already do every day

Take your new habit and think about what habit or behavior you reliably do that could naturally serve as an anchor moment (prompt) for your new behavior. It should be in a similar location, done at a similar frequency, and match the theme or purpose of the new habit.

Write the implementation intention as: After I [ANCHOR – Behavior I already do}, I will [NEW HABIT].

Try a temptation bundle if you’re struggling to get started on a behavior.

Up Next:

It is not enough for a habit to be done consistently, although that is a necessary first step. Humans turn behaviors that are rewarded into habits. We will discuss how to structure rewards in our next lesson.