Use Tiny Habits To Transform Your Life with BJ Fogg


Do you find it hard to make lasting changes in your life? Most of us do, and BJ Fogg is joining the show today to share the easiest ways to create lasting change, using TINY HABITS! BJ is a Behavior Scientist at Stanford University. He founded the Behavior Design Lab at Stanford and in addition to his research, he teaches industry innovators how human behaviour really works. He’s also the author of the New York Times bestselling book Tiny Habits: The Small Changes that Change Everything. In this conversation we talk about the problem with big goals, why tiny habits are great, dealing with the challenges of celebrating yourself and more great habit-building tools that you can use in your daily routines.


0:00 – Intro

7:33 – Interview begins

9:05 – Why lowering the bar is the key to lasting change

17:59 – Why long-term change happens when it feels good

23:00 – Changing your identity and becoming a new person one habit at a time

30:36 – Dealing with the challenges of celebrating yourself

40:42 – Pick habits you want to do

42:28 – A word from our sponsors

47:09 – How motivation works (The Motivation Wave)

52:00 – The importance of redesigning your environment

55: 26 – Using prompts in your life to carry out habits

1:03:43 – Building habits into your routines

1:11:40 – Quitting bad habits

1:17:40 – Outro

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I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!