If you ﬁnd yourself mindlessly openingfacebook.com in a new browser tab every 20 minutes, GREAT! You can use this addiction to trigger a new, positive behavior in your life.
The key to developing a new behavior (such as doing pushups) is to associate it with an alreadyexisting habit you do reliably (called an “anchor”) and attach the new behavior after the anchor. [BJ Fogg, Stanford Persuasive Tech Lab, http://www.youtube.com/watch?v=lxngufGsdzg)
The Secret Recipe for Creating a New Habit“After every time I [extremely reliable habit / anchor] , I will [new habit].” For more info, see BJ Fogg’s Tiny Habits program: http://tinyhabits.com/
“After every time I open Facebook.com in a new browser tab, I will do 5 pushups”.
To make the task easier, change your [virtual] environment:Redirect Facebook.com to a motivational website which triggers you to do pushups.
Facebook.com 220.127.116.11Clicking on the image takes you to Facebook, so if you really want to use Facebook, you could!
1. In Finder, choose Go=> Go to Folder.1. Open Notepad or some other 2.In the Go to Folder dialog,text editor with elevated type /etc/privileges (right click and clickingRun As Administrator) 3.Locate the hosts ﬁle and Cmd +click it. From the context2. Open the ﬁle named hosts, menu, choose Get Infor. In thelocated in C:WINDOWS Ownership & permissions area,SYSTEM32DRIVERSETC set You can to Read & Write3.Add the following line: 4. Open the hosts ﬁle18.104.22.168 facebook.com 5.Add the following line: 22.214.171.124 facebook.com
What if I can’t do any pushupsin my workplace?This guide was aimed for college students, whooften study from their dorm rooms and spent alot of hours in front of their laptops, so it’s easyfor them to do pushups right there.You can also try to associate openingFacebook.com with a different habit besidesdoing pushups!
What if I want to develop adifferent new habit that’s notdoing pushups?Absolutely! You can say: “After everytime I openFacebook.com (or Reddit.com) in a new browsertab, I will:-Think of one positive thing that happened today-Close my eyes and take a deep breath/meditate-Stretch one part of my body brieﬂy-etc.If you’d like to customize the motivational website so a different image showsup, or if you want the image to link to a different site (e.g. Reddit) please leave acomment and I’ll work on it!
But this won’t help me quit FB!Quitting Facebook is hard, and I’d argue it’s notworth it, as Facebook is a wonderfulcommunication tool.The whole point of this guide is to help youbecome aware of the already existing habits in yourlife (“anchors”), start noticing when you do thosehabits and use those habits to your advantage totrigger positive events.
firstname.lastname@example.orgI’m Maurizio Calo Caligaris and I’man aspiring entrepreneur / CSmasters student at Stanford. I’m Thanks!interested in behavior design, lifedesign, self-improvement & usingtechnology to transform people’slives.