It's that T.I.M.E of the week again!

The newsletter that provides actionable life lessons to a wealthier, healthier, and happier future.

The Fogg Behavior Model

Do you know why some habits just “stick” for you, while others feel like pulling teeth? Or why you really want to do something but just... don't?

Me too!

I've been diving into something called the Fogg Behavior Model, developed by Stanford's very own behavior scientist, BJ Fogg, and it's seriously powerful.

Here's the simple breakdown: For any behavior (B) to happen, three things must come together at the exact same moment: Motivation (M), Ability (A), and a Prompt (P). If even one of these pieces is missing, that behavior simply won't occur.

Think of it like this:

• Motivation: How much do you want to do it? (e.g., you really want to get fit).

• Ability: How easy or hard is it for you to do right now? (e.g., you have gym clothes ready and the gym is close).

• Prompt: What reminds you to do it? (e.g., your alarm rings, telling you to go to the gym).

If your motivation is low, the behavior needs to be super easy. If your ability is low (it's hard), your motivation needs to be sky-high. And without a prompt, you'll just forget!

This model is incredible because it gives us a clear map for understanding why we do what we do (or don't do!).

You can use it to design new habits that actually stick, troubleshoot why a good intention isn't turning into action, or even gently encourage changes in others.

It's all about finding that sweet spot where M, A, and P align!

Try these action steps:

• Pick ONE Tiny Behavior: Don't try to overhaul your whole life. Choose one small, specific behavior you want to start (e.g., "do 2 push-ups," "drink one glass of water," "read one page"). Make it so small it feels almost silly not to do it. This boosts Ability.

• Find Your Prompt: What's already happening in your day that you can link this new behavior to? (e.g., "After I brush my teeth, I will do 2 push-ups." "When I finish my first coffee, I will drink one glass of water."). This makes sure the Prompt is consistent.

• Celebrate Small Wins: After you complete your tiny behavior, immediately give yourself a little mental (or even physical) high-five! This builds positive emotion and reinforces your Motivation. Even a silent "Yes!" or a fist pump counts.

Bonus Tip: If you're struggling with a behavior, ask yourself: Can I make this even easier (Ability)? Do I need a stronger reminder (Prompt)? Or can I connect it more deeply to why I truly want it (Motivation)?

Happy habit building!

A book I just started reading that has been recommended by many.

Imagine sitting in on a super engaging chat between a wise old philosopher and a curious young dude.

This book lets you eavesdrop on their conversation, where they completely flip the script on what we often think about happiness and how we relate to the people around us.

It's a powerful reminder that your past doesn't define your present

What you'll totally get from this book:

• Your Happiness is a Choice: Happiness isn't just a lucky break; it's a powerful choice you get to make every single day.

• Take Back Your Power: Reclaim your power and realize you can change your life and daily routine, no matter what your past looked like.

• Freedom from People-Pleasing: It hands you the keys to true freedom from constantly seeking approval, teaching you to confidently focus on your own path, not everyone else's opinions.

• Level Up Your Relationships: It provides insights into building connections where everyone feels genuinely equal and respected, making your relationships much smoother.

• The Joy of Contributing: Helps discover the deep, lasting joy that comes from simply feeling useful and contributing to the world, rather than constantly chasing recognition.

I’ve only just started. It’s definitely worth a read.

Sometimes finished is better than flawless.

Remember “Everything above 0 compounds” - Sahil Bloom

Have you ever wondered why certain colors just feel a certain way, or why your favorite brands use specific hues(the base colors)?

It's no accident!

The psychology of color is incredibly cool because it's always working on us, often without us even realizing it. It's the study of how different hues influence our moods, behaviors, and perceptions.

• Red: This color is all about energy, passion, and urgency.

  It can raise your heart rate and grab attention, which is why you see it on stop signs, sale banners, and in branding that wants to evoke excitement or appetite (hello, fast food!).

• Blue: Often associated with calmness, trust, and reliability.

  It can lower stress and create a sense of security, making it popular for banks, tech companies, and places where you want to feel at ease, like bedrooms or medical offices.

• Green: Think nature, growth, and balance.

  It's linked to feelings of harmony, health, and freshness. Brands that focus on natural, organic, or sustainable products often lean into green.

• Yellow: The color of happiness, optimism, and attention-grabbing vibrancy.

  It can boost your mood, but in large doses, it can also cause agitation, which is why it's often used as an accent or a warning sign (like taxis!).

• Black: Conveys sophistication, power, and elegance.

  It's a popular choice for luxury brands and sports apparel, suggesting strength and formality.

• White: Represents purity, cleanliness, and simplicity.

  It's often used to create a modern, minimalist, or sterile feel, common in healthcare and tech.

While general associations exist, how we experience color can also be shaped by our culture and personal life.

Understanding this hidden language can be a game-changer for everything from decorating your space to designing a brand.

This video gives a pretty cool explanation of the psychology of color.

Ambitious Question

What if your biggest obstacle is actually your greatest teacher?

In case you missed last week's newsletter, I spoke about:

TEACH – The Parable of The Mexican Fisherman – This timeless story encourages us to question if our endless pursuit of "more" is delaying the simple contentment we could be experiencing right now.

INSIGHTS – You Are What You Consume – A short, sharp reminder that the information and content we take in directly shapes our minds and outlook.

MOTIVATION – Comfortability Breeds Complacency – Recognizing that while comfort feels good, true growth happens when we dare to step outside our cozy, familiar zones.

EXPLORE – Better Sleep – A look into practical, common-sense advice from Dr. Eric Berg on improving sleep, emphasizing the importance of foundational health habits for overall well-being.

Ambitious Question – If you reverse-engineered your ideal future, what non-obvious truth would you uncover about your present? Check it out here.

Check it out here.

Feel free to share this if you gained any value from it. Feedback is also welcome.

THANKS FOR READING LEGENDS!