Untangle How Tiny Habit Shifts Can Lead to Big Changes. With BJ Fogg
Jan 23, 2024
BJ Fogg, a renowned behavior scientist and author, shares his expertise on habit formation with host Ariel Garten. He introduces the Tiny Habits method, emphasizing the power of small changes and the importance of celebrating successes, no matter how tiny. Fogg reveals how positive emotions help cement habits in our brains and offers practical tips for making meditation easier. He discusses overcoming societal barriers to pride and provides actionable strategies for designing beneficial habits in exercise and nutrition. This conversation is a treasure trove for anyone looking to make lasting changes!
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Start With Tiny, Wanted Behaviors
- Pick habits you genuinely want and shrink them until they feel ridiculous and easy to do.
- Pair the tiny behavior to an existing routine (e.g., "After I brush, I floss one tooth") and celebrate immediately.
Celebrate To Wire Habits
- After the tiny behavior, trigger a positive emotion to reinforce it every time.
- Use that celebration to help your brain remember and want to repeat the action.
Success Feeling Is Key For Meditation
- People often don't feel successful when they start meditating, which prevents habit formation.
- External feedback (like Muse's chirps) or reframing small wins helps meditators feel success and keep practicing.
