Dr. BJ Fogg, founder of Stanford's Behavior Design Lab and author of 'Tiny Habits', delves into the power of small behavioral changes. He discusses how to effectively link new habits to existing routines using prompts, and underscores the importance of celebrating even the tiniest victories. Fogg introduces the FOG behavior model, revealing how manageable steps can lead to lasting change. He also offers insights on 'untangling' bad habits instead of breaking them, making personal development feel achievable and enjoyable.
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insights INSIGHT
FOG Behavior Model
Behavior happens when motivation, ability, and a prompt converge simultaneously.
This FOG Behavior Model (B = MAP) explains any behavior and how to stop it.
insights INSIGHT
Motivation-Ability Link
Motivation and ability have a compensatory relationship in behavior.
If one is low, the other must be high for action to occur.
volunteer_activism ADVICE
Motivation Targets
Don't try to motivate yourself toward abstract goals like "lose weight".
Focus on specific, actionable behaviors that contribute to the outcome.
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In 'Tiny Habits,' Dr. BJ Fogg presents a breakthrough method for habit formation based on 20 years of research and his experience coaching thousands of people. The book introduces the 'Behavior Design' approach, which emphasizes the importance of motivation, ability, and prompts in creating new habits. Fogg's method, known as the ABC (Anchor, Behavior, Celebration) method, involves anchoring new habits to existing routines, performing the behavior, and celebrating each success to reinforce the habit. The book provides step-by-step guides and practical techniques to make habit formation easy, enjoyable, and rewarding, helping readers to increase productivity, reduce stress, and improve overall well-being.
We're a month into the new year now. How are you doing on your resolutions? Have you already fallen off the wagon? Maybe the goal you set for yourself was just too big to successfully tackle. You need to think smaller. Tiny, even.
That's the argument my guest makes. His name is Dr. BJ Fogg, and he's the founder and director of Stanford's Behavior Design Lab, as well as the author of the new book Tiny Habits: The Small Changes That Change Everything. Today on the show, BJ walks us through the three components that drive our behavior, including the simple yet overlooked relationship between motivation and ability. He then explains how to build habits that feel easier and require lower levels of motivation by picking behaviors that are good matches for you and breaking them down into smaller parts. We also talk about the need to tie your habits to turnkey prompts, the importance of celebrating your successes, no matter how small, and the way tiny habits can lead to bigger changes. We end our conversation with why you should think about the process of getting rid of your bad habits as untangling them rather than breaking them.
The Art of Manliness 
