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In this episode, Dr. BJ Fogg, explains why willpower isn’t enough and the science behind his tiny habits method. He explores the psychology of habit formation, emphasizing that lasting change comes from starting small, celebrating successes, and practicing self-compassion rather than relying on willpower or self-criticism. Dr. Fogg shares practical strategies for designing habits that fit individual contexts, explains his behavior model, and discusses how positive reinforcement and flexibility foster sustainable transformation. Personal stories and vivid analogies illustrate how anyone can create meaningful change by nurturing tiny habits and focusing on progress over perfection.
Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!
Key Takeaways
Behavior change and habit formation
The “Tiny Habits” method and its principles
The importance of positivity in personal transformation
Breaking down aspirations into small, manageable actions
Embracing mistakes as learning opportunities
The role of self-compassion in habit formation
The Fogg Behavior Model: motivation, ability, and prompts
The significance of context in habit design
Strategies for troubleshooting and enhancing behavior change
The impact of celebrating small successes on habit reinforcement
For full show notes, click here!
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If you enjoyed this conversation with Dr. BJ Fogg, check out these other episodes:
How to Create Elastic Habits that Adapt to Your Day with Stephen Guise
How to Make Lasting Changes with John Norcross
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