A highlight from How To Build Healthy Habits With The Fogg Behavior Model With Dr. BJ Fogg - 20 Minute Fitness Episode #250

20 Minute Fitness


All about actionable and evidence backed health and fitness insights. You could see today's show almost as a continuation to our last show, which was about doctor Stefan Jaguar's book, the hungry brain. In case you missed it, the hungry brain dealt with the behavioral signs of what drives us to eat and at times overeat which in turn has fueled the obesity epidemic in modern day societies. Today we stick with behavioral science and how habits are formed and how we can potentially influence them and even create new ones. They really wouldn't be a better person to talk about habits than today's guest, doctor B chae fog. BJ is a behavior scientist at Stanford University where he has been researching behavioral design for nearly 30 years. He also founded the behavior design lab at Stanford, whose work seeks to help people with positive behavior change. Since then, his work has been cited over 9500 times in academic journals, and he's coached over 60,000 people since. You may already have come across beaches work. Unknowingly, perhaps, because it's also been cited several times in popular science books such as James clears, atomic habits. In his book, tiny habits, published last year in 2020, BJ describes everything he knows about behavior design and habit change formation for a popular audience. In fitness podcast, you can expect to learn about the three components of the fog behavior model, namely motivation ability and prompt. All of which are Paramount to the establishment of new habits without the need for repetition post its and a reminder. The rule of emotions and particularly success in establishing new habits, and why it's important not to mistake aspirations for motivations. Why people often fail to establish new habits, though, and how you can potentially utilize even, the fork behavior model to get rid of unwanted habits. Although at this point, I should remark that there's a reason why we'd like to say, I would have die hard. As it's incredibly more difficult to work oneself of old habits compared to establishing new ones. If you intend to lose weight, de stress, sleep better, or be more productive. Then this episode is going to be absolute gold for you to listen to. At this point, I also want to thank our sponsor, shape scale, the 3D scanning scale, which visualizes your body composition in photorealistic 3D more on shape scale dot com. All right, let's roll the tape. Hi BJ, thank you so much for coming on the show. Hey Martin, thank you for inviting me. I'm delighted to be here. Yeah, I mean, I'm a huge fan of your book. And I'm really happy that we got you onto the show because I think there's a tremendous amount of value that you can communicate to our listeners today. But before we kick off, I would love to hear more about how you actually got into the field of behavioral science, how you got into behavioral design. Well, it goes way back. I mean, even as a kid, I grew up in a family and a culture that was about optimizing yourself a lot. And started going to the gym early actually as a kid with my dad and then later just with my brother before high school and so that was always kind of the physical, you know, not just physical, but also learning other skills. It's just always part of it. Fast forward at university, I finally gravitated more and psychology and looking at ways to help people change their behavior and there wasn't anything called behavior design back in the day. So I cobbled together my own programs wherever I was with the professors in the courses that interested me. And I was a little surprised actually. Actually, this was when I was doing my doctorate at Stanford that there's this huge gap of understanding about how human integrated really works. There's a bunch of theories and models that don't work very well. And then so after, I got my doctorate and after I launched my research lab at Stanford, we started doing groundbreaking work and kind of frankly set aside the traditional approaches and developed a system that we now call behavior design, which is a way of thinking clearly about how a human behavior really works. And designing for behavior change. And one of those methods includes the tiny habits method. And then on top of all that, and I've always had a very practical focus, you might see an industry focus. And so I have since the mid 90s had one foot in academic and one foot in industry working with companies and then academics doing research and teaching and publishing. And so living in both worlds for wow. Well over 20 years at this point. Yeah. Early on your career, I saw that you were studying how technology can actually be designed to influence attitudes and behaviors, but then you moved a bit away from technology towards human behavior, like what actually got you to change that? Well, also, as a kid, our home is very technology forward. In fact, my dad built his own computer before you could buy them. He built it by soldering computer chips into a computer board, et cetera. So kind of a geeky upbringing, and I was always encouraged to explore. And then when computers started becoming personally computers, became a reality, I was like, oh my gosh. We could use these to become healthier. We could use these to be more productive, and so on. And that wasn't the thinking. As a doctoral student at Stanford, that's what I focused on is looking at the potential for computers to influence our attitudes and behaviors, especially how they can help us be healthier.

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