I’ve found that people don’t naturally think in terms of specific behaviors, and this tendency trips up almost everyone.

People use the word “goal” when they are talking about aspirations or outcomes. If someone says “goal, ” you can’t be sure what they are talking about since the word is ambiguous. For that reason, “goal” is not part of the vocabulary in Behavior Design. Use either “aspiration” or “outcome” for precision.

Behavior Design recognizes this reality: A key to lasting change is matching yourself with behaviors that you want to do. In your quest to exercise daily, for example, you’ll find plenty of options. If streaming Beyoncé and dancing for five minutes while you make breakfast is the exercise you want to do, then make dancing a daily habit. And forget about the treadmill at the gym.

Notice that Krieger and Systrom nailed the motivation component by choosing a behavior that people already wanted to do. According to the Behavior Model, they were already in good shape. That alone might have brought them some success. But what they did next catapulted them into the pantheon of Silicon Valley demigods—they made their Golden Behaviors easy to do.

What I’ve found in my research and years of experience is that your answer will involve at least one of five factors. I call them the Ability Factors. Here’s how they break down.

• Do you have enough time to do the behavior? 

• Do you have enough money to do the behavior? 

• Are you physically capable of doing the behavior? 

• Does the behavior require a lot of creative or mental energy? 

• Does the behavior fit into your current routine or does it require you to make adjustments?

Steps in Behavior Design:

Step 1: Clarify the Aspiration

Step 2: Explore Behavior Options

Step 3: Match with Specific Behaviors

Step 4: Start Tiny

Step 5: Find a Good Prompt

Step 6: Celebrate Successes