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Fogg’s B = MAP +2

I found this tweet, which described BJ Fogg’s work (he spent decades running experiments inside the Stanford Behavior Design Lab) in behavior. Below is the Fogg Behavior Model (FBM).

B=MAP. Behavior equals Motivation times Ability times Prompt.

Three variables. All three must be present at the same moment. If a behavior is not happening, one of them is missing. That is the entire diagnostic.

Motivation can be boosted, but it is finicky and unreliable. It is better to focus on (improving) ability and prompts.

Tips

  1. Make a “tiny habit” (“stupid small”) This is something so simple, you “just do it.” It does have to be tied to a prompt. The prompt is an “anchor moment” (something already in your routine).
  2. Optimize your environment. Remove friction so that Ability goes up – i.e., it’s easier.
  3. Shine Celebration – do have a small celebration for small victories. #dopamine
  4. Diagnose failure correctly (MAP check) When a habit fails, ask: (a) Motivation: Do I actually want this? (b) Ability: Is it too hard right now? (c) Prompt: Did I forget because nothing triggered it?
    • 👉 Fix the weakest variable, don’t blame willpower.
  5. Design your environment – Make good habits visible and easy.

More Information

Website by Fogg and Stanford University:

Article (third party): The Fogg Behavior Model: How to Turn Learning into Action

Now the first Plus 1

Grit by Angela Duckworth

Another tweet, regarding student learning. Angela Duckworth, at University of Pennsylvania, was a teacher who went into psychology to study learning. Again, IQ and talent is not really a good predictor or success. TED Talk.

Here’s a summary:

This viral thread provides a breakdown of Grit, a psychological framework developed by Angela Duckworth to explain why talent and IQ aren’t the primary predictors of long-term success.

The theory suggests that achievement is less about “brilliance” and more about the intersection of endurance and direction. Here are the main points:

1. The Definition of Grit

Grit is not just “hard work” or physical toughness; it is the specific combination of passion and persistence.

  • Passion: Not fleeting excitement, but a “sustained fascination” or obsession with a specific problem or goal over years or decades.
  • Persistence: The stamina to keep working toward that goal even when the initial “wanting” (motivation) fades.

2. Grit vs. IQ and Talent

Duckworth’s research across West Point, the National Spelling Bee, and Ivy League universities consistently found that:

  • IQ is a poor predictor of success: High-IQ individuals often underperform if they lack grit.
  • Grit out-predicts traditional metrics: At West Point, the “Grit Scale” was a more accurate predictor of who would survive “Beast Barracks” than the military’s own complex “Whole Candidate Score.”

3. Motivation vs. Volition

The theory draws a sharp distinction between these two internal states:

  • Motivation: The desire for a result.
  • Volition: The ability to maintain movement toward a goal when motivation is absent.
  • The Marshmallow Connection: Referencing Walter Mischel’s study, the thread argues that success comes to those who can make immediate discomfort feel smaller than the long-term payoff.

4. Grit is Trainable

Crucially, the theory posits that grit is not an innate personality trait you are born with, but a skill and a decision.

  • It involves learning to redirect attention away from temporary discomfort.
  • It requires building systems that make daily persistence the “default” behavior rather than a constant struggle of will.

5. The “Obsession” Requirement

You cannot simply “decide” to be grittier in a vacuum. Grit is fueled by finding a problem you are willing to be obsessed with for a decade. Once that long-term goal becomes “more real” than the current difficulty, grit becomes the natural byproduct.

Summary: Grit is the “marathon” approach to achievement. It argues that the “secret” to success is the ability to maintain a singular focus and consistent effort long after the initial novelty of a task has worn off.

Visualization of the Theory

To better understand how grit works in practice, it’s helpful to see the Goal Hierarchy model Duckworth uses. She explains that “Gritty” people have a pyramid of goals:Low-level goals: Daily to-do lists (the “how”).Mid-level goals: Milestones and projects.Top-level goal: The “Ultimate Concern” or life philosophy (the “why”).

Websites:

Now one more Plus 1

The Psychology of People Who Keep Their House Clean

Yep, found a tweet on this.

It is a good idea to keep the house, office, and desk tidy. Here are the reasons why it helps and why it works.

  1. Cognitive load – clutter uses up brain capacity.
  2. Control – humans like to have a sense of being in control. Locus of controal and ownership.
    • Predictability
  3. Identity – we act in alignment with our view of our selves. “identity-based habit theory”
  4. In the morning our brain is re-wireable. A fresh start and more.