The Secret To Creating Habits That Stick: Professor BJ Fogg | Feel Better Live More Podcast

How can we create new habits - and stick to them? Is it really a case of will power, motivation, then repetition? Or could there be a simpler approach?
This week, I talk to world leading expert in behaviour change, Professor BJ Fogg, who has spent 20 years researching and teaching insights about human behaviour. BJ and I discuss why, if you haven’t been successful when trying to change in the past, IT’S NOT YOUR FAULT. Poorly designed behaviour-change programmes, from diets to fitness regimes to alcohol-reduction plans, set people up to fail. Motivation wanes, bars are set too high, you are not made to feel successful.
We delve into why it doesn’t take a certain amount of hours or days to establish a new habit. In fact, repetition has nothing to do with it. Instead, evidence shows that it is all about emotion and feeling successful. When you do something and feel successful, that behaviour becomes more automatic. In this conversation, we discuss exactly how you can do this by scaling it down and making a small change that’s super easy to succeed at.
Facilitating healthy, positive change is at the core of everything I do. So it was amazing to hear from BJ that the methods that have come out of his decades of research very closely match those that I’ve seen to work in practise with my patients and have written about in my new book, ‘Feel Better in 5’. Listen in to find out how they can help you, too!
Show notes available at drchatterjee.com/108
Connect to BJ:
Website www.bjfogg.com
Twitter / bjfogg
Instagram / bjfogg
Facebook / tinyhabits
BJ’s Books:
Tiny Habits: The Small Changes That Change Everything amzn.to/3erI2lF
Persuasive Technology: Using Computers to Change What We Think and Do amzn.to/34BCXCq
Dr Chatterjee’s related podcasts:
#92 How To Make Lifestyle Changes That Will Last with Dr Rangan Chatterjee • 5 Minute Habits to Tra...
#feelbetterlivemore #bjfogg #humanbehaviour
--------
Feel Great Lose Weight is now available to pre-order in the UK amzn.to/2W6bsOE and in the US & Canada amzn.to/2GWPgls
Dr Chatterjee’s book Feel Better in 5 is out now in the UK amzn.to/2G0XK7l and in the US and Canada amzn.to/2EB2oM0
Order Dr Chatterjee’s book The Stress Solution amzn.to/2MZ8u8h
Find Dr Chatterjee’s 4 Pillars of Health in The 4 Pillar Plan available via amzn.to/2yGfpuB
The US version, How to Make Disease Disappear is available via amzn.to/2Gj1YEL
-----
Listen to all previous podcast episodes on drchatterjee.com/podcast or via these podcast platforms by searching for 'Feel Better, Live More'.
Apple Podcasts - podcasts.apple.com/us/podcast...
Acast - www.acast.com/feelbetterlivemore
Stitcher - www.stitcher.com/podcast/feel...
Overcast - overcast.fm/itunes1333552422/...
Spotify - open.spotify.com/show/6NyPQfc...
-----
Follow Dr Chatterjee at:
Website: drchatterjee.com/
Facebook: / drchatterjee
Twitter: / drchatterjeeuk
Instagram: / drchatterjee
DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

[@patkarpf4386]

Thank you. I will order TINY HABITS today. I am 75 and struggling to change.

[@my66442]

I hope things have been going well Pat!

[@Arrian1111]

Pat, you sound like a champion!

[@bigestfan7]

Pat, I concur, you sound like a winner❤

[@Theone-ou2xt]

Did not knew you had my favorite author and scientist as guest ,great .

[@strongsociety]

Man… this needs millions of views. So important!

[@cailynkeely6530]

These two really make me emotional because you can feel how deeply compassionate they are. That kind of compassion really moves me.

[@tbhaddowforever]

Hi what is the name or site where I go to get your free training?

[@harmeetk2405]

Wow! Two humans with very high emotional intelligence presenting such useful information with warmth and humility! Thank you so so much!

[@haltertopbabe]

yes! people who are able to explain complex concepts simply, understand them best

[@natalibra]

Hey Ranjan, I feel our collective tendency to be down on ourselves largely comes from not having positive reinforcement to overcome first-time failures as children. If we are shamed or blamed then we tend to shut down and stay away from trying altogether. This man is doing great work, great conversation thank you 🙏

[@loppan4534]

Love BJ Fogg. Hi’s seems so humble and don’t judge “common people”

[@pavithrar4930]

Wow amazing interview!!!!!BJ FOGG U ROCK👍🏻👍🏻👍🏻💚🙂

[@kcraig9950]

Dr Chatterjee thank you for this, and all you do!

[@DrChatterjeeRangan]

No worries. My pleasure.

[@abundancecreator222]

Dr. Chattergee, can you do an interview with an expert about the benefits of a tidy home? People are spending so much time indoors. I’ve noticed tremendous benefits of having a visually, pleasing space & owning less. Thank you for your fantastic content. I buy your books as gifts for others

[@juliestreet8688]

Thank-you guys, the Lockdown had sucked all motivation out of me and I really needed to hear this stuff. I've committed to do 2 sets of strength training after I brush my teeth each morning. This I can do! X

[@DrChatterjeeRangan]

This is fantastic!

[@srourfamily]

Now we live in bad habits too much data111111111 Layoffs

[@victorokponganam]

I really like this. I started forming more habits after reading atomic habits by James clear. I started programming, forex trading and creating KZbin videos. I’ve been at it for five months but it’s been hard especially with the quarantine and isolation. Things are getting better because I feel happier. The news habits kept me grounded and gave me an identity.

[@lindaelarde2692]

All the podcasts are so useful and affirming! Love this one....low bar=feeling successful!

[@pinheirorgabriel]

amazing podcast, i’m reading bj’s book and it’s fascinating

[@lindagrillo5272]

Super interview! Thank you 🙏

[@Suzannahartist]

Hi Dr C: Thank you for all you do to try and help people to feel better when I first found you I couldn't run anymore and now I run a little walk run walk when I can mostly pain free and it's helping me at my age and now because of the pandemic it's really an extra beautiful new habit I have I'm so grateful for. You may have noticed I haven't been commenting for a while I kind of checked out from your KZbin's just taking a break because I have PTSD in such severe chronic insomnia from violence at an MD's office - violence lies and gaslighting I'm here in Brooklyn I was violated in New York City and SoHo and now I've learned my mom who's in a nursing home in New Jersey has the coronavirus COVID-19. Her only symptom is a cough she does not have a fever and she can breathe on her own I feel that she's suffering because they moved her out of her room into quarantine but they are giving her good care and I know she's safe but no one's going to hit her lie about it harm her that they genuinely sincerely care and they're being so brave they are Frontline like so many good ethical medical workers and so many other people day today like here in Brooklyn the people that do so much to help keep the city going in the supermarkets open the people at the registers at the supermarkets people that stop the shelves... My mom is 84 1/2 she has some form of severe severe Parkinson's and is mostly completely paralyzed hasn't been able to stand on her feet I'd say for the last five years? It's just a miracle that she doesn't have the fever or problem breathing but she is having a hard time so prayers prayers for all in need of miracles any size. I'm almost 58 and because of the violence the lies the threats the gaslighting I had gained 40 pounds and I continue to lose weight with the help of my coach Andrew Taylor Spudfit-- i'm very worried about my brain because the attack involved in running punched my head and my head shaking over and over because my attacker grab my hair and was pulling me around shaking my head I was holding bags it's very Trumatic thing but there's a Canadian company called MUSE And I had there Meditation Tool that monitors brain waves but stop using it but out of frustration because you have to have a position on your head and just the right way and having hair is a pain but they sent me an offer some free stuff to help through the pandemic and it helped me so much that I'm now using it and I'm just beginning to increase my meditation which is really helping me. There's certain people that are doing guided meditations within the free program that really help me and they now have given me the year hugely discounted which was very sweet of them so it's a little bit of light .... gives me hope

[@mimiBirkin]

I think I wrote a comment on another video, but this is also same as Abraham-Hicks teachings.. Which is do what brings you joy and if something doesn't bring you joy or is a problem, turn to something that does and when you get the momentum of feeling good you will solve the problem with ease

[@Theone-ou2xt]

I am not familiar with Abraham- hicks teachings ,but Dr B J Foggs behavior model is so well structured and concise .

[@ffhetqmrgtw]

This is so help! You are a great interviewer and caring doctor!

[@deborahgarberhealthcoach]

Such a fantastic podcast! Truly inspirational. I loved James Clear’s book, now onto BJ’s...

[@ProyectodeVidaBlog]

Amazing conversation! Learned a lot! I’ve been implementing some new Tiny habits and it is impressive to see how they all start to compound.

[@Arrian1111]

More doctors Chatterjee and Fogg, and fewer self-styled global health leaders, and the world would be much better place. I think that there is a growing sense across the world that we are bullying ourselves, and are receiving bullying from strong forces outside of ourselves, and that is leading to an increasing sense of paralysis. Just a tenth in to Dr Fogg's book - and that easy win first thing in the morning he has, well it's just simply brilliant.

[@sprintwithcarlos]

OMG THIS HAS BEEN SO AWESOME!!!!

[@Sashas-mom]

Awesome discussion! I will be applying this. Dr Chatterjee, I so enjoy how you explore the topic with such passion and enthusiasm. I feel like it is always your intention to understand & apply truth/insight when you uncover it. It would be awesome to see you do a video where you go back after these interviews and recap what was meaningful to you, especially if you did it via a live interactive broadcast. 🤷‍♀️ Or keep doing exactly what you’re doing because it’s working! 😁

[@DrChatterjeeRangan]

Hey Kathy - thanks for this. What a great idea - a live, interactive broadcast. Let me see what I can do!

[@JuliaZieger]

Interesting to hear that the original idea of Instagram was to make people feel better.

[@DrChatterjeeRangan]

Yes, super interesting isn't it Julia!

[@emilylouise158]

It would be really cool if you posted short clips from each podcast. Like a few nuggets of wisdom. They would be easier for me because I cant always commit to an hour or more at one time. But I could commit to 5 or so minutes. I think that is what Joe Rogan does, has the full podcast available and also posts clips of the best bits.

[@emilylouise158]

Just realised that micro habits is what this podcast is all about! Haha little 5 minutes hear and there lead to big changes. Love it

[@DrChatterjeeRangan]

@@emilylouise158 Thanks so much!

[@DrChatterjeeRangan]

Hi Emily, thanks for the feedback. We have tried to do this with previous conversations and this is a good reminder to keep going. Will try and get some out soon. If you go to the YouTUbe homepage there is a playlist with clips from the podcast - hope that helps!

[@emilylouise158]

Yes that does help thank you!

[@DrChatterjeeRangan]

@@emilylouise158 Exactly!!

[@laiquocbao2565]

Awesome awesome podcast, Dr. Especially in these time when life is so hard, it's also a best occasion to form new good habits. Just wish that this podcast came 3 weeks sooner, then we can have a full month to nail it in. Again, thank you very much, Dr. Please take care and keep up the good works! (P/s: you has just burned down the whole motivation industry)

[@DrChatterjeeRangan]

Thanks for the feedback!

[@danielhuntly9528]

Listened to this as a podcast. Really helpful. Made me think of my approach to behaviour change

[@Trishsapphire]

It was such an interesting discussion. However I can only think my own profession Occupational Therapy must be really bad at marketing! We look at tasks, habits and skills and helping people feel successful all the time! Motivation both intrinsic and extrinsic all the time. We use different language maybe but I kept thinking this sounds like OT! X

[@DrChatterjeeRangan]

I agree - OTs do incredible work. I am actively talking to some at the moment about possibly coming on my podcast!

[@Wingedmagician]

1% change every week. You’re at 100% after 2 years. A fraction of 1% a day will completely transform you in no time.

[@Mariacurimbembe]

You are really helping me Dr. Chatterjee. Thank you so much for these podcasts. Greetings from Argentina!

[@lrtucci]

Loved this conversation!!! We teach all of this at our Quantum Learning / SuperCamp programs -- offered all summer even at Stanford // In Europe, held in Italy. We set the kids up for a series of successes -- then we CELEBRATE every success! Big Time And help kids rewire new neural pathways. Bobbi Deporter has been doing this for 40 years. Go observe the next SuperCamp Stanford.

[@lanero8200]

habit=actions taken subconsciously. Routine=actions you consciously planned.

[@sigigee6628]

What an interesting and inspiring conversation! Just what I needed to hear. And your respective books are both wonderfully helpful - thank you, gentlemen :)

[@AjayMathur]

Dear Rangan, your shows are inspirational...keep it up... I would love to have you on my show... Sent you an invitation and waiting to hear back :)

[@sushilkokil2439]

❣️❣️❣️

[@GM-yb5yg]

Damn, saw a ted talk of bj from 2014. Looks like he aged 15 years.

[@lanero8200]

untangle bad habits by managing your subconscious drives

[@debrabloch3003]

Please let the viewers know what point to skip forward to to skip all the small talk in the beginning.. Yes I've heard that in order to stop procrastination you just lower your standard on your project..lol

[@xelaklement3367]

So ironic that now Instagram does the complete opposite thing than making you feel successful x_x

[@srourfamily]

Instant destroy

[@lanero8200]

if you do not have any motivation to untangle bad habits, you cannot be successful. So keeping a high motivation wave is an important factor in untangling bad habits. How to maintain a high motivation wave?

[@Theone-ou2xt]

motivation increases with small successes ,but yes no behavior will occur without some motivation, it is not necessary to have high motivation always to stop a bad habit, sometime just taking away the prompt can do the thing, sometimes making it harder to do will do the thing.

[@winbalingit8502]

Free Brittney!!!😁✌🏽❤️

[@tgtg4512]

I don't think the 3rd thing will work with women!😅

[@jimsimpsom555]

The auspicious cymbal pharmacologically own because comparison selectively head after a historical tuba. nasty, smooth degree