If you’re feeling overwhelmed and don’t have the luxury of doing less, Overwhelm Is Optional offers simple tools you can use in under ten minutes a day. Learn more at oneyoufeed.net/overwhelm

Help us make the podcast better—share your input in a short survey:: ⁠⁠⁠⁠⁠oneyoufeed.net/survey. ⁠⁠⁠⁠⁠Thank You!

In this episode, Dr. BJ Fogg, explains why willpower isn’t enough and the science behind his tiny habits method. He explores the psychology of habit formation, emphasizing that lasting change comes from starting small, celebrating successes, and practicing self-compassion rather than relying on willpower or self-criticism. Dr. Fogg shares practical strategies for designing habits that fit individual contexts, explains his behavior model, and discusses how positive reinforcement and flexibility foster sustainable transformation. Personal stories and vivid analogies illustrate how anyone can create meaningful change by nurturing tiny habits and focusing on progress over perfection.

Exciting News!!!Coming in March 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways

Behavior change and habit formation
The “Tiny Habits” method and its principles
The importance of positivity in personal transformation
Breaking down aspirations into small, manageable actions
Embracing mistakes as learning opportunities
The role of self-compassion in habit formation
The Fogg Behavior Model: motivation, ability, and prompts
The significance of context in habit design
Strategies for troubleshooting and enhancing behavior change
The impact of celebrating small successes on habit reinforcement

For full show notes,⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠

Connect with the show:

If you enjoyed this conversation with Dr. BJ Fogg, check out these other episodes:

How to Create Elastic Habits that Adapt to Your Day with Stephen Guise

How to Make Lasting Changes with John Norcross

By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you!

This episode is sponsored by:

⁠⁠⁠⁠⁠⁠Aura Frames⁠⁠⁠⁠⁠⁠: For a limited time, save on the perfect gift by visiting ⁠⁠⁠⁠⁠⁠AuraFrames.com /FEED ⁠⁠⁠⁠⁠⁠to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays!

⁠⁠⁠⁠⁠⁠Uncommon Goods ⁠⁠⁠⁠⁠⁠has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to ⁠⁠⁠⁠⁠⁠UNCOMMONGOODS.com/FEED⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠: Post your job for free at ⁠⁠⁠⁠⁠⁠⁠linkedin.com/oneyoufeed⁠⁠⁠⁠⁠⁠⁠. Terms and conditions apply.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Bears training camp is set to begin