The Science of Tiny Habits with BJ Fogg

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Ever felt that changing your habits could uplift your life? I certainly did. So, I was thrilled to have BJ Fogg, author of “Tiny Habits” and a professor at Stanford, join me to unpack this fascinating subject. His insights are a game-changer for anyone looking to make lasting changes.

The Power of Tiny Changes in Habits

Let’s get into the crux of BJ’s philosophy: It’s the small things that lead to big changes. He emphasizes starting with incredibly small habits. For example, if you want to get fit, instead of aiming for an hour at the gym, start with just putting on your workout shoes each day. This approach makes the new habit feel less daunting and more doable.

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Anchoring New Habits

  • Identify an Anchor: Choose a routine you already do daily as the cue for your new tiny habit.
  • Link the New Habit: After the anchor action, immediately perform the new tiny habit.
  • Celebrate Small Wins: Reinforce your tiny habit with a positive emotion or a small celebration.

Transforming Habits into Lifestyle Changes

What’s fascinating is how these tiny habits lead to significant lifestyle changes. BJ explained how positive self-talk and simple actions like preparing for the next day can spiral into larger, more impactful habits. This approach reprograms our mindset from “I can’t” to “I can.”

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Breaking Down Habit Myths

BJ busted several myths about habit formation. The most notable being that repetition alone doesn’t create habits. It’s the emotions associated with the behavior that make it stick. This revelation shifts the focus from enduring pain to fostering joy in small achievements.

Creating a Swarm of Good Habits

  • Clarify Your Aspiration: Understand what you want to achieve with your habits.
  • Magic Wanding: Brainstorm behaviors that could lead to your aspiration, no matter how small or seemingly insignificant.
  • Matchmaking Habits: From your swarm, pick habits that are both impactful and doable for you.

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Nurturing Habit Growth

The beauty of the tiny habits approach is how naturally one habit leads to another, creating a domino effect in your life. By starting small and celebrating each step, you begin to view yourself as someone who can and does change for the better.

🎯 Embrace Your Transformation Journey 🚀

  • Dive deeper into this fascinating topic by listening to episode #781 of The Chalene Show: Listen Now.
  • Follow BJ Fogg’s journey and insights on Instagram: Follow BJ.

Join me in exploring how tiny habits can lead to significant transformations. Remember, it’s not just about changing habits; it’s about changing your life. Let’s start this journey together! 🌟🌱


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