The linked video is titled:

How To Motivate Yourself To Exercise And Eat Healthy


Here are my notes:

  • theres an actual formula for behavior change
  • Doctor BJ Fogg came up with this formula:
  • it has 3 parts that have to happen simultaneously
  • B=MAP
  • B is the behanvior change – maybe exercise, maybe
  • M is motivation
  • A is your ability
  • P is the prompt or trigger that tells you to start
  • Dustins example is the behavior change of tracking calories
  • motivation goes up and it goes down, this is normal. so put some emphasis on the A and the P
  • If you have big swings, maybe schedule the calorie tracking when motivation is high
  • for the A, your ability to do something new is going to be difficult. if you have tracked calories
  • distinguish hard stuff and plan for it
  • P is the prompt, maybe its an alarm once a day to do the tracking
  • maybe you have someone meeting you
  • maybe its right after you eat supper each evening.
  • what do you do when you motivation is low? perhaps make the ability step a little easier?
  • perhaps you estimate the sizes of the food instead of weighing
  • and you can ramp up the prompt….get someone who is effective at getting you to track your calories or do it with a friend
  • consistency plays a big part, no one is 100% all the time
  • continue to move in the right direction


Let’s figure it out!  The Fasting Motivation podcast is not medical advice.


Watch: Dustin

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