Make Behavior Change Stick with BJ Fogg

Dec 31, 2021

In this engaging discussion, BJ Fogg, a behavior scientist from Stanford and author of "Tiny Habits," shares his insights on making lasting behavior changes. He delves into how his upbringing and perfectionism have shaped his understanding of habits. Listeners learn about the Fog Behavior Model, which combines motivation, ability, and prompts for habit formation. BJ emphasizes the power of tiny, incremental steps and the importance of community support in achieving healthier lifestyles, alongside practical strategies for healthier eating habits.

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ANECDOTE

Rupa Health

Dr. Hyman found ordering tests from multiple labs time-consuming.
Rupa Health streamlines this process, allowing doctors to focus on patients.

ANECDOTE

Preventative Care

Many patients, even doctors, wait until they are sick to prioritize their health.
Dr. Hyman emphasizes the importance of preventative care through nutrition.

ADVICE

Perfectionism

BJ Fogg's Mormon upbringing influenced his interest in behavior change.
However, the emphasis on perfectionism became a setback he had to overcome.

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This episode is sponsored by Rupa Health and Athletic Greens.

We’ve all been there—changing an old habit or creating a new one can be challenging. But when we use science to understand the secrets to lasting behavior change, it’s clear there are ways to overcome the struggle and get the results we want. Today, I talk to Dr. BJ Fogg about the science of lasting behavior change and the success he’s seen in those who’ve used his system.

Dr. Fogg is a behavior scientist with deep experience in innovation and teaching. For the past 20 years at Stanford University, he has directed a research lab and he also teaches his models and methods in graduate seminars. His New York Times bestselling book, Tiny Habits: The Small Changes that Change Everything, was published in early 2020 and is contracted to be published in over 25 languages.

This episode is brought to you by Rupa Health and Athletic Greens.

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Here are more of the details from our interview (audio version / Apple Subscriber version):

How BJ’s Mormon upbringing, homosexuality, and perfectionism set the groundwork for his work on behavior change (7:35 / 4:07)
Why feeling successful is the key to building new habits and behavior change (16:06 / 12:19)
The Fogg Behavior Model and the convergence of motivation, ability, and prompt (17:25 / 14:19)
Why specificity and simplicity are key to behavior change (22:43 / 19:05)
The pervasive myth that eating less and exercise more is the secret to weight loss (24:54 / 21:27)
Why behavior change is not about discipline and willpower (26:27 / 23:36)
Repetition does not create habits, emotion does (32:53 / 29:42)
Three ways to make lasting change (45:02 / 41:49)
Two overarching maxims for creating behavior change—help people do what they already want to do and help people feel successful (50:52 / 47:29
Untangling vs. breaking habits (56:54 / 52:08)

Learn more about BJ’s work at tinyhabits.com and follow him on Facebook @TinyHabits, on Instagram @bjfogg, and on Twitter @bjfogg.

Join the Free 5-Day Program to Build Habits at https://www.tinyhabits.com/join and learn more about the Tiny Habits Certification Program at https://www.tinyhabits.com/certify.