313: NEW! BJ Fogg on Tiny Habits for Behavior Change


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By Eric Zimmer|Wondery. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.

BJ Fogg teaches innovators about human behavior. He has a doctorate from Stanford and founded the Stanford Persuasive Tech Lab – now called the Stanford Behavior Design Lab – in 1988. In this episode, he and Eric discuss his new book, Tiny Habits: The Small Changes that Change Everything. There is so much practical, applicable wisdom in this episode. If you have any changes you want to make, any habits you’d like to start in your life, this episode could be a game-changer for you. In it, you’ll learn the “how-to” when it comes to the science of behavior change. It is a skill you can learn, even if you’ve struggled to make changes in your life before. And the best news? It’s incredibly do-able – if you know how.

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In This Interview, BJ Fogg and I Discuss Tiny Habits for Behavior Change and…

  • His book, Tiny Habits: The Small Changes that Change Everything
  • That people change best by feeling good, not feeling bad
  • The Tiny Habits Method
  • The technique of Celebration
  • Learning to be a friend to yourself and treat yourself accordingly
  • When it comes to changing your behavior, looking at yourself as a baby who is learning to walk
  • The 3 things you should do to set yourself up to succeed when changing a behavior
  • Stop judging yourself
  • Take your aspirations and break them down into tiny behaviors
  • Embrace mistakes as discoveries and use them to move forward
  • Golden behaviors
  • The problem of “all or nothing thinking”
  • The problem of expecting perfection from yourself when it comes to habits
  • That when it comes to habits, context is as important as the behavior itself. Change the context, it’s a different habit.
  • The Fogg Behavioral Model: Motivation, Ability and a Prompt
  • Troubleshooting a behavior change problem
  • The danger in assuming you know someone else’s motivation
  • Trying to motivate someone vs. taking away a de-motivator
  • Ways we can make a behavior easy to do
  • That we can plant a tiny seed in a good spot and it will grow without coaxing

BJ Fogg Links:


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