Elevate Classics: BJ Fogg on Forming World Class Habits
Feb 1, 2024
58:19
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BJ Fogg, behavior scientist and founder of the Behavior Design Lab at Stanford University, discusses the significance of habits in achieving success and shares strategies for forming lasting habits. He explores the use of prompts, environment redesign, and the role of emotions in habit formation. Additionally, he provides insights into breaking bad habits and replacing them with new ones. Fogg reflects on his upbringing, the impact of a solved puzzle on his work, and valuable lessons learned from his experiences with startups and Facebook.
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Quick takeaways
Keystone habits can positively impact our identity and decision-making, setting us up for success.
Redesigning our environment is crucial for creating lasting behavior change.
When helping others develop new habits, focus on what they already want to do and help them feel successful.
Deep dives
The Power of Habits
Habits have a significant impact on our lives. Motivation, ability, and prompts are key components of behavior. Changing bad habits can be challenging, but untangling them is a helpful approach. Redesigning our environment plays a crucial role in creating lasting change. Keystone habits, such as starting the day with a positive affirmation, can set us up for success and influence our identity and decision-making. Making small changes, celebrating them, and creating new habits help shape our behaviors and shape our lives.
The Role of Environment
Our environment plays a crucial role in shaping our habits. Removing prompts, making unhealthy behaviors harder to perform, and redesigning our surroundings can aid in breaking bad habits. Household cooperation can greatly impact habit change. Reducing temptation and setting up the environment to support desired behaviors are essential steps in creating effective change.
The Influence of Foundational Habits
Certain habits can serve as foundational or keystone habits that positively impact other areas of our lives. Starting the day with a positive affirmation, staying consistent with daily physical activity or meditation, and maintaining a consistent routine can shift our identity and have a ripple effect on other habits and decision-making. By cultivating these foundational habits, we can improve overall well-being and drive positive change.
Creating Habits: Main Insights
Creating new habits is easier when you focus on behaviors you already want to do and make them easy to accomplish. Choose habits that you're already motivated to do within a specific domain. Make the behaviors easy to do by shortening the length or removing barriers. Use prompts, like existing routines, to remind yourself to do the habit. Celebrate and feel successful after completing the behavior to reinforce the habit and make it more automatic.
Helping Others with Habit Formation
When helping others develop new habits, focus on two key principles: help them do what they already want to do and help them feel successful. Find out what behaviors they already want to engage in and make them easier to do. Provide prompts and reminders to support their habit formation. Celebrate and reinforce their successes to increase motivation and create a positive habit loop. Remember that these principles also apply to helping children, employees, or partners develop habits.
BJ Fogg is one of the world’s top experts on habits. He is a behavior scientist and the founder and director of the Behavior Design Lab at Stanford University. He is also the New York Times bestselling author of Tiny Habits: The Small Changes That Change Everything, which introduces readers to his breakthrough method for creating lasting behavior change. As a sought-after speaker and consultant, BJ has helped thousands of people transform their lives through habit formation.
In this classic episode of the Elevate Podcast BJ joined host Robert Glazer on to discuss why habits are the foundation of all achievement, and how to form the habits needed to reach your full potential.