Community//

Push-Ups and Steeping Tea

A Simple Way to Create a New Habit

B.J. Fogg, the behavior scientist from Stanford, says that: “Behavior (B) happens when Motivation (M), Ability (A), and a Prompt (P) come together at the same moment.” I took this basic formula and used it to create new habits for myself.

Steeping tea by Matt Seymour

Here is my take on the formula: my day begins with a cup of tea. That’s my behavior (B) every morning. It’s also my prompt. I have the ability (A) to do what I have been prompted (P) to do by the promise of that cup of tea. What? Push ups. I pour the water into my tea leaves or tea bag, and for the next three minutes, I do push-ups against the kitchen counter. Some forward and some backwards. Next is that earned cup of tea and the morning news. I do it without thinking now, and my arms are toned.

Another morning habit is doing lunges while I brush my teeth. Later in the day, I do circles with my arms as I walk my dogs. That’s it for me–those are my regular habits built on existing habits. There could be so many more, but these are now engrained.

Like me, you might move Mr. Fogg’s formula around a bit.

When you think about your 2019 resolutions, think about creating new habits on existing ones. It’s easier and sustainable. I would not suggest you try to build 20 new habits at once. Take just a few existing habits and build on those. Add more in a couple months if you like.

What are your new habits going to be?

    The Thrive Global Community welcomes voices from many spheres. We publish pieces written by outside contributors with a wide range of opinions, which don’t necessarily reflect our own. Learn more or join us as a community member!
    Share your comments below. Please read our commenting guidelines before posting. If you have a concern about a comment, report it here.

    You might also like...

    Community//

    Are you struggling to establish a new habit?

    by Kelsey Cleveland
    Community//

    How This Former Insomniac Is Becoming a Morning Person

    by Adam Lewis Young
    Well-Being//

    How to Create Healthy Habits Without Getting Stressed Out

    by Gayle Hilgendorff

    Sign up for the Thrive Global newsletter

    Will be used in accordance with our privacy policy.

    Thrive Global
    People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.

    - MARCUS AURELIUS

    We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.