Episode 110- BJ Fogg on How to Build Habits Easily and Quickly

Have you ever tried to build a new habit or break an old one, only to end up frustrated and discouraged? The problem isn’t you;…

Episode 110- BJ Fogg on How to Build Habits Easily and Quickly

Have you ever tried to build a new habit or break an old one, only to end up frustrated and discouraged? The problem isn’t you;…

Have you ever tried to build a new habit or break an old one, only to end up frustrated and discouraged? The problem isn’t you; it’s your approach! BJ Fogg, the author of the New York Times bestseller Tiny Habits, is here to show you that habit formation doesn’t have to be hard. BJ shares his breakthrough method that will help you design your habits and make them stick. Whether you want to lose weight, de-stress, or be more productive—you can apply the Tiny Habits framework to your life immediately. Start small and get big results!

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“You change best by feeling good, not by feeling bad.”

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Show Notes

Creating habit can be simple, easy and fun (1:45)
What inspired B.J. to create the Tiny Habits framework (2:08)
The difference between outcomes, aspirations and behaviors (and why he doesn’t use the term “goal”) (4:11)
B = MAP model (behavior = motivation + ability + prompt) (7:28)
Use this prompt to design a new tiny habit: “After I _____, I will ______.” (8:56)
How celebration accelerates the speed of habit formation (12:44)
The misleading myths about habit formation (14:54)
Repetition doesn’t create habits (16:11)
How emotion influences habit formation, and how you can use purpose to wire habits (20:01)
You change best by feeling good, not by feeling bad. (23:54)
How tiny habits scale (25:15)
Why you should set the bar low (and don’t raise it) so you can keep the habit alive (28:00)
How to untangle bad habits (28:53)
How to choose the “right” new habits for you through “magic wanding” (33:30)
Use the existing routines in your life to leverage habit formation (35:30)
How to help other people change their habits (37:35)
Resources to help you learn more about the Tiny Habits framework (39:56)

Resources / People Mentioned

Tiny Habits by BJ Fogg
Tiny Habits 5-Day Program
Behavior Design Lab at Stanford University
How habits are formed (Lally)
The Tiny Habit Recipe Maker
TED Talk: Forget big change, start with a tiny habit (B.J. Fogg)
Behavior Design Boot Camp with BJ Fogg
Tiny Habits coaching certification
Influence by Robert Cialdini
Don’t Shoot The Dog by Karen Pryor
Notion (app)
Clubhouse (app)
Patrick Suppes, Stanford professor

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