The Fantastic BJ Fogg – Habit Change Made Easy

The focus of this article is on how I changed my drinking habit but this model can be used with any habit.  Whether it’s one you want to decrease or one you want to increase i.e. exercise, meditation, healthy eating etc.

I used BJ Fogg’s habit change model to change the way I drink.  I used to be a heavy drinker but with the model I’m now a moderate drinker.  The change for the most part was easy.

Before

I was the kind of drinker that couldn’t stop once I had started.  Once I had one drink, I would continue for at least another four or five.  Sometimes I woke up and couldn’t remember what had happened the night before. More often I would lose my weekends through feeling rotten and unmotivated. I did this for 25 years.

Now

Sometimes I don’t have a drink for a week or so.  Not through avoidance, I just simply don’t have the urge.  When I do drink, most times I have just one or two glasses. When I’m out in a pub or a restaurant, quite often I start with a non-alcoholic beer.  If I’m there for a while, I’ll have water while I have an alcoholic drink.  I say ‘No’ most times when I don’t want to drink anymore.

How I used BJ Fogg’s model to become a moderate drinker. See table below

<><><><><><><><><>

Motivation	Abilities	Triggers
Avoid hangovers, feeling rough next day etc.	Stop after one drink	Note place on my wine bottles
Gain more quality time	Drink soft drinks with alcohol	Celebrate ‘stopping’ after one glass
Get healthier	Say no to alcohol, when I don’t want it.
	Make the ‘whys’ for not-drinking stronger
	Understand my motivation to drink.  Can they be changed?
	Always drink a soft drink with an alcoholic one, when I’m in a pub.

How BJ Fogg’s Habit Change Model helped me

The model helped me ask a better question. 

• Before - when I wanted to change, I would either stop for a short time or drink less frequently but it didn’t change the way I drank. 
• After – I asked ‘What do moderate drinkers do that I don’t’.  This gave me the ‘abilities’ of a moderate drinker.  I then focused on building these habits.

The model moved the focus on to ‘abilities’ (what action to take) from motivation.

• Sometimes you can go backwards with habit change.  I did, in January I was on holiday for two weeks and I drank like my old self.  If I was relying on my motivation I would’ve probably thrown in the towel.  But luckily, I revisited my ‘abilities’ list and worked on ‘Saying No to a drink’ and ‘always having a soft drink with an alcoholic one’.  I didn’t blame myself.  I focused on building change instead.

‘Abilities’ really helped me take action, because it made action specific.

• ‘Stop after one glass’ was an easy action to implement at home.  It was clear, there was no wiggle room and it allowed me to use a trigger that worked every time.  I knew when I had achieved this and this allowed me to ‘celebrate’ the new habit too.

Clear ‘abilities’ make it easier to use triggers.

Triggers allow you to be consistent.  Consistency changes habits.

• What’s a trigger?  Classic ones; When you sit on your sofa (this triggers), you then turn on the TV.  When you see a red light, you start to slow down and then stop.  And from the world of drinking, when your glass is empty, you fill it up.

• ‘Stop after one glass’ – I placed a notice on my wine bottle ‘only one glass’.  I saw it every time I started drinking and it got me to think, WHY?  Why, just one glass (no hangovers, feel great tomorrow and won’t be drunk tonight)?  This got me to do the new habit.  It got to think at the right time and it send my motivation sky-high, also at the right time. 

• This trigger made it so easy, that it felt like I was cheating.  Remember, I hadn't been able to do this for 25 years.

Overall

If you want to change a habit; stop, start or modify one, this model makes it easier.  It's action focused and it helps make those actions clearer.  It moves the focus away from motivation (a very inconsistent quality and one that can lead to self-blame) to action.  It also promotes the use of triggers, which gets you to do new actions consistency.  Use the model.  It works.

Other links;

Do you drink too much;  answer this question - how many times have you been drunk in your life?

You don’t become a moderate drinker by abstaining

Who’s this for?

Heavy drinkers who want to cut down their drinking but who don’t want to stop. There are many advantages in moderating your drinking, namely better health, save more money and better relationships with the ones you love.

Abstinence

Abstaining can be great and though I’m not religious I believe that modern society is missing out because we don’t practice lent anymore.

I’ve abstained quite a few times, the longest ones being Feb 09, Dec 07 (India) and Feb 99 (India). Yes, I felt great afterwards and I thought they were worthwhile. They were welcome breaks for my body and my mind. They both felt better for not drinking. But when I started drinking again, I just went back to my old habits. You don’t become a moderate drinker by abstaining.

The skills are different.

Abstinence is mainly about avoidance of drink and saying no.

Moderation is finding new skills that help you handle drink better, like stopping after one or two drinks, drinking a soft drink with alcohol and being aware that drinking too much leads to unpleasant consequences the next day.

Practice the skills, to get better at them.

From my experience the only way to learn these skills is to do them and do them consistently. I found the use of triggers really helped me develop these skills. After you do them consistently for a while, they start to become natural.

Triggers I used

A trigger that told me just to drink one glass per night and got me to think about the consequences of drinking too much

A trigger that told me to be happy when I had stopped after one glass

Another possible trigger to use

Drink water with, before and after an alcohol drink. If in the house – use a notice on your bottle of wine (or whatever it is you drink) “One wine, one water”. I feel strongly that the message needs to be with the drink as this helps you get consistent at doing it.

Conclusion

Many people believe that if they stop for some time and then start again, they will miraculously be moderate drinkers. I learnt from experience that this is not the case. Moderate drinking and abstinence are different. You need different skills to drink moderately.

I’m not against abstinence, I think for some people it’s the right choice and even for moderate drinkers a period of abstinence could be good for them. If you abstain from drinking, you will feel better (at least different).

If your goal is to be a moderate drinker, then you need to learn skills that help you be a moderate drinker. Simple as that.

How to be a Moderate Drinker!

Overview

This simple model gives you the tools to adjust your drinking downwards to levels where alcohol is harmless. You’ll also enjoy the day after drinking much, much more and develop new skills so that you can still enjoy a drink and have the confidence to determine how much you want and when to stop.

The Model

People blame their lack of will-power for failing to change things they don’t like about themselves. This pre-occupation with will-power tends to make people a bit short-sighted of what they can do to change their habit. Habit change is not only about will-power, it’s a bit more involved than that. It’s like trying to make a table by only using a measuring tape. There are more tools you can use. Once you use a saw and a hammer, the job becomes much simpler. The same is true for habit change, once you start using all the tools available to you, habit change becomes easier.

BJ Fogg - Model of Habit Change


• Motivation (will-power)
• Abilities
• Triggers

BJ Fogg has said in an interview that ‘abilities’ and ‘triggers’ are more important than motivation for actually creating a new habit.

Motivation

What will you get when become a moderate drinker?

Some of my motivation

• No hangovers
• More quality time
• Peace of mind – 25 years is a long time to have a risky habit
• Lessen the risk of a serious accident
• Healthier
• More focus
• Move on from drunken behaviour (Drinking less has given me the opportunity to see people get drunk and it’s not that pretty. It makes me cringe to think I’ve done that so many times over the past 25 years

Motivation and being a Moderate Drinker

It’s very inconsistent and when I’ve planned to moderate my drinking in the past, new habits didn’t form because I was too inconsistent. It was hardly ever there at the right time and place, which is why I’ve used triggers. When combined with triggers, motivation is much more powerful because it’s there at the right time and in the right place. It has also led to a consistent approach of determining how many drinks I’ll have before I start drinking.

Abilities (new skills)

• Say no.
• Understand how and when you are drinking.
• Stop yourself. (after one, two or three drinks)
• Congratulate yourself when you say no and stop yourself.
• Deal with peer pressure
• Order water with a round/drink.
• Drink water in a pub.
• Disassociate being sociable, having a laugh, feeling open with drink and associate these things with yourself/being your friends.
• Associate hangovers, being down, being lazy more strongly with heavy drinking.

What I love about ‘abilities’ to be a moderate drinker is that none of them are ‘rocket science’. We can all say ‘no’ and we can all stop ourselves at having too much of something. Perhaps, we just don’t do this with drinks.

In Britain, many people drink fast and heavy. They don’t say ‘no’ to having another drink and they rarely stop themselves. Their habits dictate their actions and this won’t change until they start practicing saying ‘no’ to drinks and ‘stopping’ themselves. Once they practice, it’ll become easy. All it takes to get a new skill is practice.

Abilities and being a Moderate Drinker

I decided that at home, I would only have one glass of wine a night. One glass, partly for simplicity, easier to record and also I thought it might be easier to stop when I only have one glass. I used a trigger that basically told me ‘only one glass per night’ and this caused me to think before I drink (I think about the benefits of only drinking one). I was surprised at how easy it was and still is.

It’s now, almost natural to think before I drink. I’ve kept to only one glass per night, except for last Saturday when we had a small dinner party. This think before I drink has extended to when I go out with friends too. I don’t necessary keep to one drink on those occasions but I’m certainly drinking less than before.

Side effects – I’m starting to drink wine slower now, I drink a lot of water with and after drinking wine and I’ve used this tactic in the pub as well.

Triggers

Triggers for your old/current habit

• Looking forward to a night out
• Rounds – keeps you drinking without gaps. Also encourages fast drinking, to be the same as everyone else. In the home, this habit continued, even without the ‘round’ trigger.
• Empty glass – this can trigger someone to fill it up for you.

There are many more.

The important thing about understanding triggers for your old habit is that you’re better equipped to disrupt them.

Triggers for introducing a new habit.

• Message stuck to my wine bottle – only one glass!
• Message by my wine bottle to remind me to celebrate only drinking one glass (celebrate no hangover in the morning and that I’ll feel good then too)

Possible other triggers, which I haven’t used.

• Message that reminds you why you want to cut down. In place where you can see it first thing in the morning and last thing at night.
• Small bottles of wine.
• Limited alcohol supply so that you can only drink one or two drinks.
• Associate buying a drink with also getting a pint of water.

Triggers and the Moderate Drinker

Most of my drinking is in the home and triggers really made becoming a moderate drinker easy. They reminded me ‘why’ I wanted to moderate my drinking and they did it at the right time and in the right place. They kept me consistent at stopping after one glass. This skill is transferable to the pub, where I’ve had a beer and next to my beer is a glass of water. I’ve turned down offers of drinks mainly because I didn’t feel like them. All this has come from being consistent in the home.