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

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