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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.

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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:

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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”.

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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

BJ Fogg Homepage

BJ Fogg Behavioral Model

BJ Fogg Tiny Habits course

BJ Fogg on Twitter