TRJ #10. BJ Fogg: How To Create Tiny Habits That Will Change Your Life

My guest today is BJ Fogg, PhD, the bestselling author of Tiny Habits: The Small Changes That Change Everything. Fogg founded the Behavior Design Lab at Stanford University and has been researching social behavior for over 20 years.

In our conversation, Fogg shares how tiny habits can create major changes, why emotions (not repetition) wires in habits, the role of motivation & ability in behavior, the importance of celebrating after completing a habit, how to develop a reading habit, and much more.

 
TIMESTAMPS:

  • [00:45] Background about BJ Fogg & his passion for habits 

  • [02:11] Anyone can learn how to create new habits 

  • [03:45] The power of tiny habits  

  • [06:59] The one tiny habit everyone should do 

  • [12:15] People change best when they feel good

  • [13:12] The importance of celebrating after completing a habit

  • [14:58] To develop new habits seek rewards, not incentives

  • [18:08] Emotions create habits, not repetition

  • [19:35] Why it doesn't take 21 or 60 days to create a habit

  • [22:10] Behavior = Motivation & Ability & Prompt

  • [27:55] Look for habits that you actually want to do

  • [29:58] How prompts create action

  • [33:42] How to create a reading habit

  • [38:11] How to wire your reading habit faster

  • [43:00] Pearl habits & stoicism

  • [46:381] Books that had a huge influence on BJ & how they changed him


Learn more about the author:

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