Game Changers with Molly Fletcher is our podcast designed to help you maximize your influence and unleash your potential. Each episode, we take you behind the scenes with peak performers to learn what makes them tick and discover how you can apply their lessons to your life. Join Molly each week to hear from her special guests— top athletes and coaches, transformative CEOs, brilliant thought leaders, and entrepreneurs and trailblazers from around the world. Subscribe now on iTunes, Google Play, Stitcher, or Spotify.

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

BJ Fogg

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!

Follow BJ: Twitter | Facebook | Instagram | Website

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

Recommended For You

Did you enjoy this episode? Then listen to:

Thanks for checking out Game Changers with Molly Fletcher. Be sure to subscribe on Apple Podcasts or your favorite podcast app and leave a rating or review!

← View All Episodes