Minimum Viable Effort Method

A Minimum Viable Effort Method is a behavior change method that involves smallest possible action units (to overcome psychological resistance and establish initial habit momentum).

• AKA: Tiny Habits Method, Micro-Habit Approach.
• Context:
  • It can typically reduce Behavior Activation Energy through task simplification and friction elimination.
  • It can typically create Success Experiences through guaranteed completion and achievement reinforcement.
  • It can typically build Psychological Momentum through consistent repetition and small win accumulation.
  • It can typically foster Behavior Identity Shift through self-perception change and identity reinforcement.
  • It can typically minimize Willpower Requirements through effortless initiation and reduced decision fatigue.
  • ...
  • It can often include Implementation Prompts through environmental cues and context planning.
  • It can often incorporate Celebration Techniques through immediate positive emotion and psychological reward.
  • It can often support Progressive Expansion through gradual scaling and incremental difficulty increase.
  • ...
  • It can range from being a Simple Minimum Viable Effort Method to being a Complex Minimum Viable Effort Method, depending on its minimum viable effort method design.
  • It can range from being a Physical Minimum Viable Effort Method to being a Cognitive Minimum Viable Effort Method, depending on its minimum viable effort method domain.
  • It can range from being a Short-Term Minimum Viable Effort Method to being a Long-Term Minimum Viable Effort Method, depending on its minimum viable effort method timeframe.
  • ...
  • It can be applied to Exercise Behaviors through brief movement sequences and minimal fitness actions.
  • It can be utilized for Productivity Improvement through two-minute tasks and single-action work sessions.
  • It can be implemented for Learning Practice through micro-study intervals and one-page readings.
  • It can be integrated into Wellness Routines through short meditation periods and single healthy choices.
  • ...
• Examples:
  • Minimum Viable Effort Method Types, such as:
    • Physical Health Minimum Viable Effort Methods, such as:
      • Single Pushup Minimum Viable Effort Method for strength habit initiation.
      • One Minute Walk Minimum Viable Effort Method for activity habit formation.
    • Productivity Minimum Viable Effort Methods, such as:
      • Two-Minute Rule Minimum Viable Effort Method for task initiation practice.
      • Single Sentence Writing Minimum Viable Effort Method for writing habit development.
    • Mental Wellbeing Minimum Viable Effort Methods, such as:
      • Three-Breath Meditation Minimum Viable Effort Method for mindfulness practice.
      • One Gratitude Item Minimum Viable Effort Method for positivity habit building.
  • ...
• Counter-Examples:
  • Comprehensive Programs, which require extensive commitment rather than minimal starting points.
  • Intensity-Based Approaches, which focus on maximum effort rather than minimal barriers.
  • All-Or-Nothing Methods, which demand complete implementation rather than incremental adoption.
  • Long-Duration Protocols, which require significant time investment rather than brief engagement.
• See: Habit Loop Behavior, Human Habit, Thinking Small, Implementation Intention, Habit Formation Process.
• References:
  • Fogg, B. J. (2019). Tiny habits: The small changes that change everything. Houghton Mifflin Harcourt.
  • Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin Random House.
  • Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: The psychology of 'habit-formation' and general practice. British Journal of General Practice, 62(605), 664-666.
  • Eyal, N. (2014). Hooked: How to build habit-forming products. Portfolio Penguin.

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