BJ Fogg is the founder and director of the Behavior Design Lab at Stanford University. In addition to his research, BJ teaches industry innovators how human behavior really works. He created the Tiny Habits academy to help people around the world. His book is called Tiny Habits: The Small Changes That Change Everything.
Some interesting insights from this episode:
- The Fogg Behavior Model suggests that a behavior is driven by three things: motivation, ability, and a prompt. Motivation is the desire to perform the behavior. Ability is your capacity to do so. A prompt is a cue to perform the behavior.
- If you’re trying to create a new habit, you should adopt a “golden behavior” which is a behavior which is effective, one that you’ve motivated to do, and one that you have the ability to do.
- The next step is to make the habit tiny. Find the smallest, easiest way to start the new habit. The momentum will lead to bigger behaviors over time.
- You have to use a prompt which is a reminder to do a behavior. The best kind of prompt is an anchor. An anchor is an existing behavior already ingrained in your life which serves as a reminder to do the new behavior.
- You need to “celebrate” each time you perform a new desired behavior which causes a positive emotion inside yourself. It’s a mechanism to self-reinforce the positive behavior.
- To set yourself up for the day ahead, when you wake up first thing in the morning, plant both feet on the floor and say out loud “It’s going to be a great day”.
- The key to lasting change is to help people do what they already want to do and help people feel successful at it.
- “Excellence is doing the very best job you can and helping others in ways that really moves the needle for them.”
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