"If you plant the right seed in the right spot, it will grow without further coaxing. I believe this is the best metaphor for creating habits.
The “right seed” is the tiny behavior that you choose. The “right spot” is the sequencing — what it comes after. The “coaxing” part is amping up motivation, which I think has nothing to do with creating habits. In fact, focusing on motivation as the key to habits is exactly wrong.
Let me be more explicit: If you pick the right small behavior and sequence it right, then you won’t have to motivate yourself to have it grow. It will just happen naturally, like a good seed planted in a good spot." —BJ Fogg (Professor at Standford University)
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