"If you're lacking confidence, you won't even try but if you build it then you will try new things and when you hit roadblocks, you will persist and get through them." - BJ Fogg
Social science research associate at Stanford University, Founder & Director of the Behavior Design Lab, and Author of the book, Tiny Habits, BJ Fogg, speaks to Rob about why we should be focusing more on quick baby steps instead of big leaps to achieve successful behavior change.
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"Simplicity changes behavior." - BJ Fogg
The world’s leading expert on habit formation shows how you can have a happier, healthier life: by starting small.
When it comes to change, TINY IS MIGHTY. Start with two pushups a day, not a two-hour workout; or five deep breaths each morning rather than an hour of meditation. In TINY HABITS, B.J. Fogg brings his experience of coaching more than 40,000 people to help you lose weight, de-stress, sleep better, or achieve any goal of your choice. You just need Fogg’s behavior formula: make it easy, make it fit your life, and make it rewarding. Whenever you get in your car, take one yoga breath. Smile. Whenever you get in bed, turn off your phone. Give yourself a high five.
Change can be easy—once it starts, it grows. Let B.J. Fogg show you exactly how.
B.J. Fogg is a social science research associate at Stanford and author. He is the founder and director of the Stanford Persuasive Technology Lab, later renamed as Behavior Design Lab.
In the widely-anticipated book Tiny Habits: The Small Changes that Change Everything, readers will discover the landmark Tiny Habits method that has helped thousands of people build their ideal lives.
Unlike anything that’s come before, this system—what Dr. Fogg has coined “Behavior Design”—cracks the code of habit formation.
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00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob
3:20 Introduction to BJ Fogg
4:40 His origin story of becoming a research expert in building habits and changing his own behavior.
6:00 How to use your own routine as a prompt for habit change.
7:20 Tiny Habit: Connecting push-ups to peeing.
8:15 Why tiny habits actually create a high impact on the behavior changes we want to make and how to begin seeing it that way.
9:00 Why we have to design tiny habits for ourselves at our lowest states of motivation; not at the highest states.
9:40 Don't set the bar to a higher level and keep it at something small and achievable.
11:40 How to start building tiny habits for healthy weight loss.
14:00 How building tiny habits, in the long run, can have a much bigger impact on your confidence and efficacy than striving for big goals overnight.
15:00 His ABC's in Tiny Habits and how to apply them to your life through prompts.
28:40 Closing comments with Rob
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1:07:20 Open Sky Fitness Closing
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Thanks for listening/reading Episode 275 - Tiny Habits Can Change Everything with BJ Fogg! We hope you have gained more knowledge on how to be a healthier you.