The Fogg Behaviour Model: A Simple Formula to Stay Fit and Healthy
As a busy professional or parent, finding the time and energy to stay fit can feel impossible. Between work deadlines, school drop-offs, and everything in between, motivation often takes a back seat. But here’s the good news: staying consistent with fitness isn’t just about motivation. According to the Fogg Behaviour Model (FBM), creating healthy habits boils down to three factors: motivation, ability, and prompts (or triggers).
Let’s explore how this model can help you build realistic and sustainable fitness habits—even with your packed schedule.
What Is the Fogg Behaviour Model?
The Fogg Behaviour Model explains that Behaviour = Motivation + Ability + Prompt. This means that every healthy action—like squeezing in a workout or choosing a salad over fast food—happens when:
Motivation: You have the desire to act (e.g., “I want to be more energetic for my children”).
Ability: The action feels simple and doable (e.g., a 10-minute workout instead of a 1-hour gym session).
Prompt: Something reminds you to act (e.g., a calendar alert or seeing your trainers by the door).
If any one of these three is missing, the desired behaviour won’t happen. Let’s break it down for your busy lifestyle.
Step 1: Adjust Behaviour With Small, Achievable Steps
As a parent or professional, your days are unpredictable. This is why starting small is critical. The FBM shows that when time and energy are low, making things easy increases your likelihood of success.
Examples for Parents:
Fitness: Do a quick 10-minute workout while your children nap or play (think bodyweight squats, push-ups, or jumping jacks).
Nutrition: Pre-pack healthy snacks for yourself when packing your children’s lunches. Think nuts, fruit, or cheese sticks.
Examples for Busy Professionals:
Fitness: Replace the phrase “I don’t have time to exercise” with “I can take a 5-minute movement break between meetings.” Try stretching, yoga poses, or a short walk around the office.
Nutrition: Order a salad or grilled protein option during a lunch meeting instead of grabbing the usual fast food.
Step 2: Boost Ability by Lowering Barriers
The easier a task is, the more likely you are to do it. FBM emphasises removing obstacles that make healthy choices feel overwhelming.
For Parents:
Fitness: Set up a "home gym corner" with a yoga mat and dumbbells, so you can work out without needing to commute to the gym.
Nutrition: Make Sunday meal prep a family activity. Pre-chop vegetables, grill proteins, and portion meals so dinner is always ready, even on hectic nights.
For Professionals:
Fitness: Keep a pair of walking shoes at your desk or in your car. Use them during lunch breaks to sneak in quick walks.
Nutrition: Stock your office with healthy, non-perishable snacks like protein bars or trail mix to avoid vending machine temptations.
Step 3: Use Prompts (Triggers) to Stay on Track
Even with motivation and ability, you still need a reminder to take action. Prompts or triggers nudge you toward the behaviour you want to achieve.
For Parents:
Fitness Prompt: Leave your workout clothes on your nightstand as a morning cue to exercise.
Nutrition Prompt: Use brightly coloured containers to store healthy snacks in the fridge, so they catch your eye before the less healthy options.
For Professionals:
Fitness Prompt: Set a daily calendar alert titled “5-Minute Movement Break” to remind you to stretch or move.
Nutrition Prompt: Place a water bottle on your desk to encourage hydration throughout the day.
How Motivation Fits Into the Equation
Motivation matters—but it’s often fleeting. This is why relying on sheer willpower to create a habit doesn’t work. Instead of waiting for motivation to strike, use ability and prompts to build momentum.
For Parents: Let your children become your motivation. Think, “I want to have the energy to play with them after work” or “I want to model healthy habits they can follow.”
For Professionals: Focus on performance benefits. For example, “Regular movement will help me think clearer during meetings,” or “Healthy eating will give me the stamina to tackle long workdays.”
The Takeaway: Small Changes Lead to Big Results
You don’t need hours of free time or boundless energy to get fit and healthy. The Fogg Behaviour Model teaches us that the key is making small, achievable changes, and consistently showing up.
Start small: Pick habits you can stick to, no matter how hectic life gets.
Lower barriers: Make healthy choices as easy as possible.
Use prompts: Let simple reminders keep you on track.
By embracing this approach, you’ll create habits that fit seamlessly into your busy lifestyle, helping you feel stronger, healthier, and more in control—whether at home, at work, or anywhere in between.
