|Hooked Model||Nir Eyal||
A hook has four parts:
|Behavior Change Matrix||Nir Eyal||
Let’s say you want to change a specific behavior either in yourself or in someone else, such as a customer or user. The first step is to understand what kind of behavior you’re dealing with. Once you know the behavior type, you can reference techniques for creating the behavior you’re designing.
An amateur is a person who has an automatic, internal trigger to do a pleasurable behavior requiring relatively little willpower. Amateur habits include many of the behaviors most people do regularly as part of their daily routines.
An expert is a person who develops an automatic response—sometimes referred to as muscle memory or pattern recognition—that requires a high degree of self-control.
An addict will go to great lengths to satiate a nearly uncontrollable desire. Addicts often display self-destructive behaviors in pursuit of their urges. Addiction is characterized by a neurological response, which requires a tremendous amount of willpower to decouple from the stimulus.
Like the addict, the habitué is a person with an automatic response intended to alleviate pain. In both cases, the addict and the habitué wish to relieve the painful stress of desire. However, unlike the addict, the habitué requires relatively little willpower to resist the automatic behavior.
|Fogg Behavior Model||BJ Fogg, PhD||
Three elements of behavior change: Motivation, Ability, Trigger
|Fogg Method||BJ Fogg, PhD||Three steps: Get Specific, Make It Easy, Trigger The Behavior
1) Get Specific: Translate target outcomes and goals into behaviors
2) Make It Easy: Simplicity changes behavior
3) Trigger The Behavior: No behavior happens without a trigger
|Habit Loop||Charles Duhigg||
The habit process within our brains is a three step loop:
Craving – Habits create neurological cravings, which power the habit loop. As we associate cues with certain rewards, a subconscious craving emerges in our brains that starts the habit loop spinning. When the cue occurs, we start anticipating the reward, so if we don’t do the routine we’ll feel disappointed. The habit only truly emerges once you begin craving/expecting the reward after you experience the cue.
|Habit Formation Strategies||Gretchen Rubin||Self-Knowledge: Know your tendency and distinctions.
Pillars of Habits: Monitoring, Foundation, Scheduling, and Accountability.
The Best Time to Begin: First Steps, Clean Slate, and Lightning Bolt.
Desire, Ease, and Excuses: Abstaining, Convenience, Inconvenience, Safeguards, Loophole-Spotting, Distraction, Reward, Treats, and Pairing.
Unique, Just Like Everyone Else: Clarity, Identity, and Other People.
|Health Belief Model (HBM)||U.S. Public Health Service||
Six key concepts:
|Transtheoretical Model Of Health Behavior Change||Prochaska and DiClemente||
Health behavior change involves progress through six stages of change: precontemplation, contemplation, preparation, action, maintenance, and termination. Ten processes of change have been identified for producing progress along with decisional balance, self-efficacy, and temptations. Basic research has generated a rule of thumb for at-risk populations: 40% in precontemplation, 40% in contemplation, and 20% in preparation.
|Social Cognitive Theory||Albert Bandura||
When people observe a model performing a behavior and the consequences of that behavior, they remember the sequence of events and use this information to guide subsequent behaviors. Observing a model can also prompt the viewer to engage in behavior they already learned
|The Social-Ecological Model||Urie Bronfenbrenner||
In order to understand human development, the entire ecological system in which growth occurs needs to be taken into account.