In this episode of SparX, Mukesh Bansal speaks with Stanford behavior scientist B.J. Fogg about how habits are designed, how they break, and the science that governs lasting behavior change.
With over 30 years of research in behavior science, Fogg is the creator of the Tiny Habits method and the author of Tiny Habits, widely regarded as one of the most practical frameworks for building habits in real life. He has taught at Stanford since the mid-1990s and has personally coached tens of thousands of people in applying behavior design at scale.
If you’re looking for a grounded, evidence-based way to build better habits without pressure or perfection, this conversation with B.J. Fogg offers clarity, practicality, and lasting value.
Chapters:0:00-1:36 Intro
1:37-5:54 BJ Fogg's journey into Habit Science
5:55-9:29 Influence of technology in behaviour
9:30-14:49 Science behind building habits
15:00-23:09 Role of the environment in daily habits
23:10-29:55 How to stick to new year resolutions
29:56-35:21 Staying consistent with habits
35:22-38:59 Using self reward to build habits
39:00-45:21 Science behind breaking bad habits
45:22-48:01 BJ Fogg's personal story with addictions
48:02-51:41 How identity shapes behaviour change
51:42-55:03 What's next in habit research
55:05-57:19 AI's role in self improvement
57:30 - 57:39 Outro
