Today I’m going to share with you about the Fogg Behaviour Model. Why? Because to be self conscious about what I do and about the decisions I take everyday I need to understand my deepest self, my subconscious side, my priorities. What is really stopping me? Don’t you want to know and understand that?

I read a book called Hooked that is really focused on digital behaviours and product creation BUT it helped me focus on my biggest challenges.

If you aren’t part of the problem, you can’t be part of the solution. So in this article I’ll point many things out to see if finally something pops out and makes your life easier.

We give up if we don’t have the right reasons to keep up. 

Write up your priorities and make sure that your health has a huge impact in each of them. How each priority is fullfilled if you make space to have more energy, feel stronger, more resistant, confident.

We all have a “self-will bar” and it will get full or empty depending on the kind of effort we need to take an specific decision.

The Fogg Behavior Model states that three things need to come together in order for a behavior to occur:

  1. Motivation
  2. Ability
  3. Trigger (a cue)

You’ll say like OF COURSE I didn’t finish my diet or end a project if I have no motivation. Motivation doesn’t grow on trees or we can’t buy it, we have to build it. In order to have it, we need to make space for us and set HUGE EXCITING GOALS.

If a BIG motivation to perform a behavior is matched with the ability to do that behavior, all that is then needed for the behavior to occur is a reminder or call-to-action (a trigger). In a healthy lifestyle, trigger can be caused by pain or pleasure.


Pain because you’re too fat, your clothes won’t fit, your couple doesn’t feel as attracted to you as before, you don’t feel comfortable on your own skin, you won’t be able to fullfill a dream o live your passion.

Pleasure because you feel better each time you do it, you look AWESOME, you are always energetic, it keeps you aligned with your goals and future self, you’re the example for your family, you enjoy each little step and celebrate it.

Anytime you want to understand why a behavior isn’t occurring, all you have to do is simply walk down the list and ask:

  • Are you REALLY motivated?
  • Are they truly able to perform this behavior?
  • Are we just forgetting to remind them/ask them to perform the behavior?

Look for the answers for these questions!

Often, the problem is obvious at this point. But, sometimes, you need to dig a bit deeper into each of the different elements, especially ability.

If you’re not sure yet, bring to table the “Six Elements of Simplicity by Fogg” :

  1. Time
  2. Money
  3. Physical Effort
  4. Brain Cycles (Mental Effort)
  5. Social Deviance
  6. Non-Routine

I’ve discussed these before on my workshops, but I keep remembering them because it’s the easiest way to find out what is pulling us back, insteand for pushing us.

Categories: Health Coach

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