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October 5, 2025

B = MAP: The Simple Formula for Building Study Habits That Stick

B = MAP: The Simple Formula for Building Study Habits That Stick

Ever feel like no matter how motivated you are, your study habits just don’t last? One week you’re on top of everything, and the next week you’re back to procrastinating. Here’s the good news: it’s not that you’re “bad at studying”—it’s that you’re missing a framework.

Behavioural scientist Dr. BJ Fogg came up with a super simple formula that explains how habits work:

B= MAP → Behaviour= Motivation × Ability ×Prompt

And once you understand this formula, you can actually design study habits that fit your life, instead of trying to force them.

Breaking Down the Formula

  • B (Behaviour) The action you want to do—like reviewing flashcards, writing an essay, or studying for 30 minutes.
  • M (Motivation): Your desire to do the behaviour. This can change daily depending on mood, energy, and priorities.
  • A (Ability): How easy or hard the behaviour is. The easier it is, the more likely you’ll do it (especially when motivation is low).
  • P (Prompt): The trigger that reminds you to take action—a notification, a sticky note, or even a time of day.

For a behaviour to actually happen, all three have to line up. If even one is missing—say you’re motivated but the task feels too hard, or you’ve got no reminder—it usually falls apart.

How to Use B = MAP for Studying

1. Start Small (Focus on Ability)

The easier you make a habit, the less motivation you’ll need. Instead of aiming to “study for three hours,” start with something tiny:

  • “Open my textbook”
  • “Review one flashcard”
  • “Write one sentence of my essay”

Once the action feels natural, you can build on it. Small wins snowball.

2. Create Effective Prompts

Prompts are what get you to act. Some easy options:

  • Set a daily calendar notification.
  • Leave your textbook open on your desk.
  • Pair studying with something you already do (like reviewing notes right after breakfast).

The more obvious the prompt, the better. Don’t leave it up to chance.

3. Don’t Rely on Motivation Alone

Motivation is unreliable—it goes up and down. That’s why habits should be easy enough to do even on your “lazy days.”

Make studying friction-free:

  • Keep your workspace tidy.
  • Have materials ready to go.
  • Cut distractions (close those random tabs, silence your phone).

4. Celebrate Small Wins

Finished your flashcards? Smile, fist pump, or literally say “YES.” It might sound silly, but those tiny celebrations attach positive emotion to the habit. And positive emotions are what make behaviours stick long-term.

5. Adjust as You Go

If a habit isn’t working, troubleshoot:

  • Is the task too hard? Make it smaller.
  • Are you missing prompts? Add clearer reminders.
  • Motivation low? Focus on ability (make it easier).

Final Thoughts

B= MAP is a game-changer because it reminds us that habits don’t come from willpower alone. They happen when motivation, ability, and prompts lineup.

Start small. Make it easy. Celebrate wins. Adjust when needed. Do that, and before long, studying will feel less like a battle and more like a natural part of your day.