Personal Development

Maslow's Hierarchy of Needs

Famous model in psychology and helps us understand what motivates people.

8+8+8 Rule

Make a good balance sheet of your life.

Fogg Behavior Model

Identifies 3 elements for behavior change: Motivation, Ability, and Prompt.

Mental Flow

A state of complete immersion and focused enjoyment in an activity.

Peak-End Rule

Explains how we remember experiences.

SOAR Self-Leadership Model

Built on four essential components that guide personal and professional development.

4-7-8 Breathing Technique

Simple approach to clam the nervous system.

4A Model

A valuable model to manage stress effectively.

5 Second Rule

A Simple Trick to overcome procrastination and anxiety.

Goleman Emotional Intelligence Model

Foundation for personal success and leadership.

VITALS Method

Just take one small, meaningful step instead of a giant leap.

CBT Framework

It’s not the situation that causes your emotions — it’s how you think about it.

ABC Model

A simple and practical way to break free from negative emotions.

Peak–Trough–Recovery Model

Knowing where you are helps you choose what to do next with intention instead of habit.

Fogg Behavior Model: A Simple Formula for Behavior Change

Identifies 3 elements for behavior change: Motivation, Ability, and Prompt.

FRAMEWORK CARD

Fogg Behavior Model

Goal
Design lasting habits by understanding the drivers of human action.
Flow Summary
Behavior = Motivation × Ability × Prompt ($B=MAP$)
Best For
Product Design; Coaching; Personal Habit Building

Check-in

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Fogg Behavior Model (FBM) is developed by Dr. BJ Fogg, a behavior scientist at Stanford University. The model emphasizes that three elements must converge at the same moment for a behavior to occur: Motivation, Ability, and Prompt (sometimes referred to as a trigger). This can be converted to this quotation:

B=MAP

behaviour (B) to occur: motivation (M), ability (A), and prompts (P).

Breakdown of the Fogg Behavior Model

Motivation

This refers to the internal drive or desire to act.

The three core motivators are:

  • Pleasure/Pain: Seeking pleasure or avoiding pain.
  • Hope/Fear: The anticipation of a positive outcome (hope) or the anticipation of a negative outcome (fear).
  • Social Acceptance/Rejection: The desire to be accepted or the fear of being rejected by others.

Ability

Ability represents the ease with which the behavior can be performed.

Even with high motivation, if the behavior is too difficult, it won’t happen.

Factors affecting ability include:

  • Time: Do you have the time to perform the behavior?
  • Money: Do you have the financial resources?
  • Physical Effort: Is the behavior physically demanding?
  • Mental Effort: Does the behavior require significant cognitive load?
  • Routine: Does the behavior fit into your current routine?
  • Other Resources: Do you have the necessary tools or resources?

Prompt

A prompt is a trigger that reminds or cues you to perform the behavior.

Even if motivation and ability are present, without a prompt, the behavior won’t occur.

Prompts can be:

  • External Prompts: Notifications, alarms, reminders, etc.
  • Internal Prompts: Thoughts or feelings that remind you to act.
  • Social Prompts: Other people encouraging or reminding you.