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Tiny Habits for Behavior Change with BJ Fogg

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BJ Fogg teaches innovators about human behavior. He has a doctorate from Stanford and founded the Stanford Persuasive Tech Lab – now called the Stanford Behavior Design Lab – in 1988. In this episode, he and Eric discuss his new book, Tiny Habits: The Small Changes that Change Everything. There is so much practical, applicable wisdom in this episode. If you have any changes you want to make, any habits you’d like to start in your life, this episode could be a game-changer for you. In it, you’ll learn the “how-to” when it comes to the science of behavior change. It is a skill you can learn, even if you’ve struggled to make changes in your life before. And the best news? It’s incredibly do-able – if you know how.

Need help with completing your goals in 2019? The One You Feed Transformation Program can help you accomplish your goals this year.

But wait – there’s more! The episode is not quite over!! We continue the conversation and you can access this exclusive content right in your podcast player feed. Head over to our Patreon page and pledge to donate just $10 a month. It’s that simple and we’ll give you good stuff as a thank you!

In This Interview, BJ Fogg and I Discuss Tiny Habits for Behavior Change and…

  • His book, Tiny Habits: The Small Changes that Change Everything
  • That people change best by feeling good, not feeling bad
  • The Tiny Habits Method
  • The technique of Celebration
  • Learning to be a friend to yourself and treat yourself accordingly 
  • When it comes to changing your behavior, looking at yourself as a baby who is learning to walk
  • The 3 things you should do to set yourself up to succeed when changing a behavior
  • Stop judging yourself
  • Take your aspirations and break them down into tiny behaviors
  • Embrace mistakes as discoveries and use them to move forward
  • Golden behaviors
  • The problem of “all or nothing thinking” 
  • The problem of expecting perfection from yourself when it comes to habits
  • That when it comes to habits, context is as important as the behavior itself. Change the context, it’s a different habit.
  • The Fogg Behavioral Model: Motivation, Ability and a Prompt
  • Troubleshooting a behavior change problem
  • The danger in assuming you know someone else’s motivation
  • Trying to motivate someone vs. taking away a de-motivator
  • Ways we can make a behavior easy to do
  • That we can plant a tiny seed in a good spot and it will grow without coaxing

BJ Fogg Links:

bjfogg.com

Twitter

BJ Fogg Behavior Model

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If you enjoyed this conversation with BJ Fogg on Tiny Habits for Behavior Change, you might also enjoy these other episodes:

Michelle Segar

James Clear (Part 1)

James Clear (Part 2)

091: BJ Fogg

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This week we talk to BJ Fogg about changing our behavior

Dr. BJ Fogg directs the Persuasive Tech Lab at Stanford University.  A behavior scientist and innovator, he devotes half of his time to industry projects. His work empowers people to think clearly about the psychology of persuasion — and then to convert those insights into real-world outcomes.

BJ is the creator of the Fogg Behavioral Model, a new model of human behavior change, which guides research and design. Drawing on these principles, his students created Facebook Apps that motivated over 16 million user installations in 10 weeks.

He is the author of Persuasive Technology: Using Computers to Change What We Think and Do, a book that explains how computers can motivate and influence people.  BJ is also the co-editor of Mobile Persuasion, as well as Texting 4 Health.

Fortune Magazine selected BJ Fogg as one of the  “10 New Gurus You Should Know”.

Our Sponsor this Week is Spirituality and Health Magazine. Click here for your free trial issue and special offer.

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 In This Interview BJ and I Discuss…

  • The One You Feed parable
  • The wolf you pay attention to is the one you feed
  • The two main limits in life: time and attention
  • The Fogg Behavioral Model- Motivation, Ability and Triggers
  • How behavior change is about more than motivation
  • Designing effective behavior change
  • Managing the Ability part of the behavioral model
  • Designing behavior to fit into our every day routines
  • The bigger the change the more motivation you need
  • Why taking baby steps is so important
  • How motivation comes and goes
  • How behaviors get easier to do day after day
  • Building upon small successes
  • That the ability to change behavior is not a character issue
  • Keeping habits going during difficult times
  • Creating good triggers
  • Thinking about behavior change as behavior design
  • Super Habits
  • That triggers need to change with context changes
  • The importance of celebrating small habit changes
  • How emotions create habits
  • Translating outcomes to very specific behaviors
  • The major hurdles in trying to change behavior
  • The importance of just taking the next step and not giving up

BJ Fogg Links

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How to Keep a Habit Going When You Aren’t Feeling Motivated

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It’s the end of January – has your motivation for your New Year’s resolutions started to dwindle yet?

If so, this post is for you.

If not, just wait – that moment is coming. It always does. And so this post is also for you.

I’m going to teach you what to do when motivation wanes (or dies completely) in order to keep your new habit alive, sustaining it for the long run.

The very nature of motivation is that it comes and goes. It waxes and it wanes. It ebbs and flows. It will be low to non-existent one moment and then back in full force not long after.

You know this from experience. Think back to any behavior you’ve changed or habit that you’ve started or stopped. There are moments when you’re very motivated and it propels you forward in the direction you want to go. You’re in a state of energy and flow and progress.

And then there are times when you can’t find a morsel of motivation anywhere and it takes the wind right out of your sails. It’s like you’re walking with concrete blocks on your feet. It’s hard, arduous and it feels like you’re pushing a boulder up a mountain.

If we rely on motivation alone to sustain a behavior, then that behavior will not last.

So what do we rely on to keep a behavior going over time?

In his new book, Tiny Habits: The Small Changes That Change Everything, BJ Fogg teaches us exactly what to do in order to sustain a new habit or behavior.

(He and I discuss this in a recent podcast episode which came out a couple of weeks ago. If you haven’t listened to it yet, I encourage you to check it out when you have a moment. You can listen here or in your podcast player.)

BJ Fogg says, “A behavior happens when the elements of MAP (motivation — your desire to do the behavior; ability — your capacity to do the behavior; and prompt — a cue to do the behavior) come together at the same moment.”

He goes on to say, “…motivation and ability can work together like teammates. If one is weak, the other needs to be strong to get you [to take action]. In other words: The amount you have of one affects the amount you need of the other.”

This means that when your motivation is low, you need to make the behavior far easier to do.

The foolproof way to do this is to scale it way back and make the behavior tiny.

Remember, your goal is to keep the habit alive. If you do the behavior at all, you get an A+.

An example from his book: If your New Year’s resolution is to floss your teeth every day, then you have succeeded whether you floss all of your teeth or one tooth.

On days when your motivation is high, you might floss twice. On days when your motivation is nil, scale it way back, make it radically tiny and floss one tooth.

Your motivation will return and then you can floss all of your teeth three times a day if you want to. But on days when you just aren’t feeling the drive to do it at all, make the behavior tiny, floss one tooth and mark it down as a win.

So, here’s the question you need to consider:

How can you make your new habit or behavior radically tiny so that you can ride out the days when motivation is low, still doing the thing you’ve set out to do, thereby keeping the habit alive?

It’s a question worth thinking about because another principle of behavior change is to separate decision from action. Decide now what you’ll do on days when it feels really hard so that you don’t have to think about it in the moment when you are struggling for will power.

There are 2 other ways to make a behavior easy to do, according to BJ Fogg:

  1. Increase your skills
  2. Get tools and resources

One way to address each of these factors is to work with someone to level up your skills and add to your list of available tools and resources.

That is precisely what I do when I work 1-on-1 with clients in The One You Feed Personal Transformation Program.

Through weekly calls and daily email communication, I teach my clients how to apply the science of behavior change to their specific goals based on their unique life circumstances, ensuring their long term success.

To learn more about the program, click here.

To find out if the program is a fit for you, I offer a free 30-minute Personal Transformation Coaching Session. You can book your call by clicking here.

On this call, you will tell me about the changes you’re looking to make and I will offer you my thoughts on how you might go about doing this. If we’re a match to work together, that will be clear and I never pressure people on these calls. If the program is not right for you, we part as friends and you will have my ideas to consider as you move forward towards your goals.

I am going to be making some changes to how I work with private clients starting next month, so if you’re interested in The One You Feed Personal Transformation Program, go ahead and book a call with me.

As BJ Fogg says, “If you’ve attempted change in the past and haven’t seen results, you may have concluded that change is hard or that you stink at it. Neither is accurate. The problem is with the approach itself, not with you.”

Change your approach and you’ll change your results.

Wishing you well,

Eric

Behavior Change with Dr. John Norcross

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keys to behavior change

Dr. John Norcross is an internationally recognized expert on behavior change. He is Distinguished Professor of Psychology at the University of Scranton and a board-certified psychologist. He is the author of the acclaimed self-help book, Changeology: 5 Steps to Realizing Your Goals and Resolutions, has authored over 400 publications and has co-written and edited 22 books, principally in the areas of psychotherapy, clinical psychology, professional training, and self-change. In this episode, Eric and Dr. Norcross discuss the science of what behavior change tells us when it comes to the do’s and don’t’s of creating new behaviors as well as how to put an end to problematic behaviors. This episode is full of practical wisdom and is a must-listen for anyone looking to create meaningful, lasting change in their lives. 


Need help with completing your goals in 2019? The One You Feed Transformation Program can help you accomplish your goals this year.

But wait – there’s more! The episode is not quite over!! We continue the conversation and you can access this exclusive content right in your podcast player feed. Head over to our Patreon page and pledge to donate just $10 a month. It’s that simple and we’ll give you good stuff as a thank you!

In This Interview, Dr. John Norcross and I discuss Behavior Change and…

  • His book, Changeology: 5 Steps to Realizing Your Goals and Resolutions
  • One of the colossal mistakes people make when trying to change their behavior
  • Motivation & willpower versus learnable skills
  • Harnessing the power of the science of behavior change as well as the 5 stages of behavior change
  • The power of doing the right things at the right time
  • Preparing to follow a behavior change program
  • The 90-day commitment for lasting behavior change
  • Chronic Contemplation as well as what to do when you slip up
  • The findings from the New Years Resolutions Study
  • Energy sources
  • The importance of a “change team” or a “support team”
  • The common “countering” methods using “healthy opposites”
  • Applying the “healthy opposites” approach to emotional eating
  • The truth: what is measured, improves
  • How to dealing with urges as well as cravings

Dr. John Norcross Links:

changeologybook.org

Twitter

Facebook

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If you enjoyed this conversation with John Norcross on Keys to Successful Behavior Change, you might also enjoy these other episodes:

James Clear- Part 1

James Clear – Part 2

BJ Fogg