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I'm too full and sleepy.

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The behaviors here are more likely to be what Dr. Fogg calls "golden behaviors." These are the behaviors we're most likely to actually follow through with and keep doing in regard to our habits.

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Put this song on and see how many dishes I can wash before he sings "I've been washin' dishes"

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Put this song on and see how many dishes I can wash before he sings "I've been washin' dishes"

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Oh! Super fun! 🧼

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3. Day one of trying this new behavior out. (We'll get to this step later on, but you can see a preview of where we're headed.)

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3. Day one of trying this new behavior out. (We'll get to this step later on, but you can see a preview of where we're headed.)

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How it went: It's easy to wash one dish while I cook. I automatically started washing all the others! 😳 To my surprise it's actually working!
Habit recipe: After I begin cooking dinner, I will wash one dish from earlier in the day.
I celebrate by dancing to some of my favorite tunes!

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Using Dr. Fogg's (2020) focus mapping method, I mapped out a likely tiny behavior to begin with.

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Focus Mapping -- Hands on with Dr. BJ Fogg

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The stench! The horror! Overwhelmed by the gross mess and feeling depressed, every few days my sink and kitchen counter turn into a dump-site mountain. The still waters wreak of decaying food and my decaying spirit. I need to change this embarrassing situation with a new habit.

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Doesn't get enough done to feel meaningful and may be wasteful in itself.

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I'm waiting for the water to boil and bored. Music is playing and the kitchen smells like the dinner I'm making. What's one dish?

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I struggle to get myself or can't get myself to do this

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I struggle to get myself or can't get myself to do this

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Not very effective at keeping the sink clear

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Not very effective at keeping the sink clear