Feel Better, Live More with Dr Rangan Chatterjee

BJ Fogg: The Secret to Making New Habits Stick #108

10 snips

Apr 14, 2020

Join behavior change expert, Professor BJ Fogg, who directs the Stanford University Behavior Design Lab, as he uncovers the secrets to habit formation. He argues that emotions, rather than sheer repetition, are key to lasting change. BJ shares why traditional methods often set us up for failure, revealing that small, achievable actions foster success and build confidence. He also emphasizes how integrating new habits into existing routines can transform our lives. Tune in for practical insights that can help you thrive!

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INSIGHT

Emotions Create Habits

Feeling successful wires in new habits, not repetition.
Positive emotions, especially success, make a behavior automatic.

ANECDOTE

5-Minute Workout Success

Dr. Chatterjee's patient failed to implement a 40-minute gym routine.
He succeeded with a 5-minute home workout and increased it himself.

INSIGHT

Motivation Wave

Initial motivation is high, but it fluctuates.
Set low bars for success, enabling action even with low motivation.

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How can we create new habits – and stick to them? Is it really a case of will power, motivation, then repetition? Or could there be a simpler approach?

This week, I talk to world leading expert in behaviour change, Professor BJ Fogg, who has spent 20 years researching and teaching insights about human behaviour. BJ and I discuss why, if you haven’t been successful when trying to change in the past, IT’S NOT YOUR FAULT. Poorly designed behaviour-change programmes, from diets to fitness regimes to alcohol-reduction plans, set people up to fail. Motivation wanes, bars are set too high, you are not made to feel successful.

We delve into why it doesn’t take a certain amount of hours or days to establish a new habit. In fact, repetition has nothing to do with it. Instead, evidence shows that it is all about emotion and feeling successful. When you do something and feel successful, that behaviour becomes more automatic. In this conversation, we discuss exactly how you can do this by scaling it down and making a small change that’s super easy to succeed at.

Facilitating healthy, positive change is at the core of everything I do. So it was amazing to hear from BJ that the methods that have come out of his decades of research very closely match those that I’ve seen to work in practise with my patients and have written about in my new book, ‘Feel Better in 5’. Listen in to find out how they can help you, too!

Show notes available at https://drchatterjee.com/108

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.