507: How to Change Your Behavior, with BJ Fogg

8 snips

Jan 4, 2021

BJ Fogg, a behavior scientist and Stanford researcher known for his work on habit formation, shares groundbreaking insights into behavior change. He debunks the myth that repetition creates habits, emphasizing that emotions play a crucial role. Fogg introduces his 3-step process for establishing tiny habits: anchor moment, tiny behavior, and instant celebration. He likens habits to a garden, highlighting that they require nurturing and aren't permanent. Ultimately, he advocates for making change enjoyable to foster lasting behavioral transformation.

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ADVICE

Design for Emotions

Design for positive emotions when creating habits.
Help people feel successful with the behavior to wire it into the brain.

ANECDOTE

Socks vs. Notion

Nagging a child to pick up their socks won't form a habit because it lacks positive emotion.
Using a new app like Notion can quickly become a habit if it makes the user feel successful.

ADVICE

Feeling Successful

Help people feel successful with their habits, as that is what wires them in, not repetition.
Avoid traditional habit tracking because blank spots demotivate and don't promote a feeling of success.

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BJ Fogg: Tiny Habits

BJ Fogg is a behavior scientist, with deep experience in innovation and teaching. He’s directed a research lab at Stanford University for over 20 years. He trains innovators to create solutions that influence behavior for good in the areas of health, sustainability, financial wellbeing, learning, productivity, and more.

He is an expert in behavior change, from habit formation to company culture change. Fortune Magazine named him a “New Guru You Should Know” for his insights about mobile and social networks. His is the author of the New York Times bestseller Tiny Habits: The Small Changes That Change Everything*.

In this conversation, BJ and I discuss why new information alone doesn’t tend to lead to the behavior change most of us want. Instead, we explore BJ’s research and a key, 3-step process that will help all of us to create habits that stick. Plus, he points out that habits are even more about emotion than they are about repetition.

Key Points

Information does not lead to action.
It’s a myth that it takes 21 or 66 days to create a habit. Repetition doesn’t create habits. Emotions create habits.
People change best by feeling good, not by feeling bad. The feeling of success is what wires in the habit.
A garden is a useful analogy for habits. There is a season for every habit — and they often are not permanent.
Create a tiny habit through an ABC process: anchor moment, a tiny behavior, and instant celebration.
Avoid raising the bar on the tiny behavior. Do more if you want to, but don’t change the standard.

Resources Mentioned

Tiny Habits: The Small Changes That Change Everything* by BJ Fogg
BJ’s website

Interview Notes

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