# Behavior Change Behavior change is the field studying how to help people adopt new behaviors or stop existing ones—encompassing [[Habit Formation]], health interventions, [[Behavioral Design]], and therapeutic approaches. Multiple theoretical frameworks compete: [[BJ Fogg]]'s [[Fogg Behavior Model]] (B=MAP), the Transtheoretical Model (stages of change), COM-B (Capability, Opportunity, Motivation), and [[Wendy Wood]]'s habit research emphasizing context and [[Automaticity]]. The field has evolved from information-based approaches ("tell people and they'll change") to recognizing that behavior is shaped by environment, social forces, and unconscious processes. A key tension exists between willpower-based and environment-based approaches. [[Roy Baumeister]]'s ego depletion theory suggested willpower is a limited resource that depletes with use—though this has faced challenges in the [[Replication Crisis]]. [[Wendy Wood]], [[BJ Fogg]], and [[James Clear]] offer alternatives: design environments and tiny habits that bypass willpower entirely. The field increasingly recognizes that sustainable change comes from making desired behaviors automatic rather than requiring ongoing motivation. Applications span health (smoking cessation, weight management), productivity (habit stacking), public policy ([[Nudge Theory]]), and product design ([[Persuasive Technology]]). ## Behavior Change Models ``` ┌─────────────────────────────────────────────────────────────┐ │ MAJOR BEHAVIOR CHANGE FRAMEWORKS │ ├─────────────────────────────────────────────────────────────┤ │ │ │ FOGG BEHAVIOR MODEL COM-B MODEL │ │ ┌─────────────────┐ ┌─────────────────┐ │ │ │ B = M × A × P │ │ Capability │ │ │ │ │ │ ↓ │ │ │ │ Motivation │ │ Opportunity ──► BEHAVIOR │ │ │ Ability │ │ ↑ │ │ │ │ Prompt │ │ Motivation │ │ │ └─────────────────┘ └─────────────────┘ │ │ │ │ TRANSTHEORETICAL HABIT-BASED │ │ (Stages of Change) ┌─────────────────┐ │ │ ┌─────────────────┐ │ Context │ │ │ │ Precontemplation│ │ ↓ │ │ │ │ Contemplation │ │ Repetition ──► AUTOMATICITY│ │ │ Preparation │ │ ↑ │ │ │ │ Action │ │ Reward │ │ │ │ Maintenance │ │ │ │ │ └─────────────────┘ │ (Wood, Fogg) │ │ │ └─────────────────┘ │ │ │ └─────────────────────────────────────────────────────────────┘ ``` ## Key Models Compared | Model | Core Idea | Key Figure | |-------|-----------|------------| | **[[Fogg Behavior Model]]** | B = Motivation × Ability × Prompt | [[BJ Fogg]] | | **COM-B** | Capability, Opportunity, Motivation | Susan Michie | | **Transtheoretical** | Stages of change readiness | Prochaska & DiClemente | | **Habit Loop** | Cue → Routine → Reward | [[Charles Duhigg]] | | **[[Nudge Theory]]** | Choice architecture | Thaler & Sunstein | | **Context + Repetition** | Environment-driven habits | [[Wendy Wood]] | ## Approaches to Behavior Change | Approach | Method | Limitation | |----------|--------|------------| | **Information** | Educate about consequences | Knowledge ≠ action | | **Motivation** | Inspire desire to change | Motivation fluctuates | | **Willpower** | Strengthen self-control | Depletes, unsustainable | | **Environment** | Change context/cues | Requires control over space | | **Habits** | Build automaticity | Takes time (66+ days) | | **Social** | Leverage norms, accountability | Dependent on others | ## Why Behavior Change Fails | Reason | Solution | |--------|----------| | **Too big** | Start tiny ([[BJ Fogg]]) | | **Relies on motivation** | Design environment instead | | **No trigger** | Attach to existing routine | | **Abstract goals** | Make specific and measurable | | **All or nothing** | Allow flexibility, imperfection | | **Ignores context** | Change the environment | ## Behavior Change Techniques (BCTs) | Technique | Description | |-----------|-------------| | **Goal setting** | Specific, measurable targets | | **Self-monitoring** | Track behavior and outcomes | | **Feedback** | Information on performance | | **Social support** | Accountability, encouragement | | **Prompts/cues** | Environmental triggers | | **Reward/incentives** | Reinforce desired behavior | | **Habit formation** | Repetition in stable context | | **Environmental restructuring** | Change physical/social context | ## Applications | Domain | Examples | |--------|----------| | **Health** | Smoking cessation, diet, exercise, medication adherence | | **Finance** | Saving, spending, investment | | **Productivity** | Work habits, focus, routines | | **Education** | Study habits, learning | | **Sustainability** | Energy use, recycling | | **Technology** | User onboarding, engagement | ## Key Figures | Person | Contribution | |--------|--------------| | [[BJ Fogg]] | Fogg Behavior Model, Tiny Habits | | [[Wendy Wood]] | Habit science, context research | | [[James Clear]] | Atomic Habits, 1% improvements | | [[Charles Duhigg]] | Habit loop, keystone habits | | [[Roy Baumeister]] | Ego depletion (contested) | | [[Phillippa Lally]] | 66-day automaticity research | | [[Richard Thaler]] | Nudge theory, choice architecture | ## Sustainable Change Principles | Principle | Application | |-----------|-------------| | **Start tiny** | 2-minute version of habit | | **Stack habits** | Attach to existing routines | | **Design environment** | Make good behavior default | | **Remove friction** | Reduce steps for desired behavior | | **Add friction** | Increase steps for undesired behavior | | **Focus on identity** | "I am someone who..." | | **Celebrate small wins** | Immediate positive emotion | ## References - Fogg, BJ. *Tiny Habits* (2019) - Wood, Wendy. *[[Good Habits, Bad Habits]]* (2019) - Clear, James. *Atomic Habits* (2018) - Michie et al. "The Behaviour Change Wheel" (2011) ## Related - [[BJ Fogg]] - [[Fogg Behavior Model]] - [[Wendy Wood]] - [[Habit Formation]] - [[Automaticity]] - [[Environment Design]] - [[Nudge Theory]] - [[Behavioral Design]] - [[Roy Baumeister]] - [[James Clear]] - [[Decision Making]] - [[Persuasive Technology]]