Podcast Episode 117
with our guest BJ Fogg

Tiny Habits: Small Changes Change Everything with BJ Fogg


BJ Fogg is the author of the New York Times bestseller, Tiny Habits: The Small Changes That Change Everything. BJ is the Founder & Director of the Stanford University Behavior Design Lab and has dedicated his life to teaching and sharing his insights about behavior change. Using his Fogg Behavior Model and methods in behavior design, BJ trains Fortune 500 companies and guides industry innovators in creating products that help people become healthier and happier.

BJ joins me today to share his insights on behavior design and habit formation. He emphasizes the role of emotions in creating habits and explains the power of simplicity in cultivating behaviors. He reveals some of the biggest myths about habit formation and describes some factors that make it difficult for people to change their behavior. He also shares the Fogg Behavioral Model and discusses how self-confidence can help individuals form new habits.

“Emotions create habits, not repetition. Design for positive emotions: you change best when you’re feeling good.” – BJ Fogg

Show Notes

This week on The School for Good Living Podcast:


  • A life of helping and serving other people
  • Designing habits through positive emotions
  • Leveraging operant conditioning to change behavior
  • The power of taking small steps in habit formation
  • Teaching the Tiny Habits method and how a dream compelled BJ to write his book
  • BJ’s tips and hacks on writing a book
  • What is a habit and how it differs from ‘general guidelines’
  • Faulty ways to change and why it’s so difficult to change behavior
  • The biggest myths about habit creation
  • How culture and environment influence the creation of habits
  • What ‘golden behaviors’ are and the importance of picking a habit that you want instead of habits that you should have
  • Distinguishing ‘outcomes’ from ‘aspirations’ and why you need to focus on specific, concrete behaviors
  • The Fogg Behavior Model and the impact of teaching it to others
  • Designing effective prompts in the creation of habits
  • How belief and self-confidence can help you change your behaviors easier
  • Using the Fogg Behavioral Model in leadership and management

Watch the interview on YouTube.
Listen on Apple Podcasts, Stitcher, Google Podcasts, and Spotify!
Visit the BJ Fogg guest page right here on goodliving.com!