17 Burst results for "Dr Bj Fog"

"dr bj fogg" Discussed on 20 Minute Fitness

20 Minute Fitness

05:22 min | 2 weeks ago

"dr bj fogg" Discussed on 20 Minute Fitness

"There is no one proven away. That's a deception. Either that person doesn't understand or it was great marketing or something like that. There are habits that are super easy to break. Like, going to CrossFit or going to class if you drop out of the class or going to work, if you no longer pay and there are habits that are really hard and there's a whole bunch in the middle. And the domain of untangling bad habits is an area in my Stanford lab that we're lining up to do some really important research because especially now during the pandemic, people are struggling and they are doing behaviors that aren't optimal for their health as a way to soothe and cope with distress and the disappointment and the isolation. So it's a really hard time for people and so we are stepping up there and we any habits I have a systematic approach to that to untangling unwanted habits and we're going further in my lab now to give people even more tools and resources. So summary there is, man, if you have a habit, that's not serving you. That's normal. Almost everybody does has a variety of them. If you've tried to break that in old fashioned ways and it didn't work, that's what I would expect in entirely. And if it is a habit that is really making you unhappier damaging your health and find the best advice I can give at this point is find a professional who specializes in that kind of habit or behavior and get help from a professional. That is anybody who doesn't refer you to a expert is actually leading you astray. I mean, creating habits is relatively easy. There's one way. It's very straightforward, untangling bad habits can be quite complicated. And don't just rely on a book don't just rely on a TED Talk or something, find the right professional who can help you with that. If it is damaging their life making you unhappy and so on. And then there's a bunch of habits that aren't really doing that. Like, oh, I left my glasses in the wrong place, not to that of it. I'm not going to seek a professional for that. But I think everybody knows what I'm talking about here. Yeah, I totally agree, probably like strongly addictive behaviors are very, very difficult to untangle. But there can be smaller ones like let's say, I guess like a bad habit could be too, I don't know, you come back from work, you take off your shoes, that's maybe a prompt, and then you get down on your sofa and soon you're on your sofa, you want to watch Netflix and a Sunni watch Netflix. You start snacking some junk food and that's very rewarding in a sense that it helps you to de stress and maybe that's your motivation to do it. But I can see how you could change that by taking that ability out by making it more difficult to find snacks, maybe making it more difficult to watch Netflix by not necessarily having that prompt that every time you sit down, you just do this one action, for example. You're exactly right. All behaviors, including habits we don't want, we'll come down to motivation and ability prompt. And if you can remove any one of those, the behavior won't happen. But I don't want to trivialize that because others have..

TED Talk Netflix
"dr bj fogg" Discussed on 20 Minute Fitness

20 Minute Fitness

03:24 min | 2 weeks ago

"dr bj fogg" Discussed on 20 Minute Fitness

"So just acknowledge that, in this domain, I'm learning how to walk, I'm learning to take the steps. There's going to be twists and turns and setbacks. And that's normal. Nobody's perfect at this. And I found for me and the people that I've coached, and this is not scientific research, but I coached over 40,000 people personally creating habits. I've done a lot. For some people, it's a really helpful way of thinking about it and giving themselves compassion. And I think that analogy works because you know the baby is going to stumble. No big deal. As long as the baby gets up and takes the next step. And that's how to think about it for ourselves. You missed today, miss a few days. Pick the wrong habit. Oh, guess what, I really didn't want to do air squats, a hundred air squats as soon as they wake up. That's okay. Pick something else. That's like a little stumble. It's not a character flaw. If you learn something, just get up and take the next step, just keep going. Yeah, I love that. I mean, it's really just an experience at times, right? Like you can't get it all right on day one. And you have to learn as you go to some extent, especially if you pick up something completely new as you mentioned with the example of CrossFit or a resistance training in general. Yeah. And in my own life, in my own life, Martin, yeah, I used the baby one, but I also think of surfing and falling in as part of surfing. The best surfers in the world fall in all the time. And so, and in fact, if I go out and surf and I don't fall in, I think I didn't push myself. I don't learn anything. And maybe big maybe. Maybe that's how we should think about our habits as if we're expecting ourselves to be perfect. Nobody is. And now I'm stumbling a little bit because it brings up there's kind of a style..

Martin
"dr bj fogg" Discussed on 20 Minute Fitness

20 Minute Fitness

03:28 min | 2 weeks ago

"dr bj fogg" Discussed on 20 Minute Fitness

"I like to associate that pain and visualize. This is a signal to my body to build these muscles or this part of my body. So that pain, for me anyway, it's not like feeling bad. It's a positive that. Yep, I've told my body to develop this part. Make this part stronger. Yeah, and I think there we need to differentiate between short term effect and a long term effect. And it's much harder for us to really enjoy the long-term benefit in that moment, because we actually actively have to visualize that benefit because we don't feel in that moment. In that moment, it's pain. It's a lot of hard work, and we don't want to do it. And that's not very rewarding. But what is rewarding is assumed we kind of bring it in front of our eyes of what this actually will accomplish for us in the long term, I believe. Yeah. I think there's a big role there that helps you. Well, it goes back to the emotion, right? If you are, if I'm just focusing near term on men, that's burning, and that burning is getting worse and worse. That's one way of interpreting it that is going to weaken the habit or cause that behavior to never become a habit. Things that are painful, things that are awkward, things that make us feel stupid or less than do not become habits. Yeah, we can browse in ourselves into doing it. We can hire people to force us to do it and so on. But to become a habit, it has to be something that helps us feel successful. So and my own little hack. I don't know, fathers talk about this. Is that sensation of pain that burn? Which at my age, you know, 58 man, muscle mass, and that kind of resistance training is really important. And so I don't interpret that negatively. I reassign that to am good for you BJ..

"dr bj fogg" Discussed on 20 Minute Fitness

20 Minute Fitness

04:03 min | 2 weeks ago

"dr bj fogg" Discussed on 20 Minute Fitness

"But we use the word habit for that. You know, I think of habit. It's a very specific thing you do automatically. So that is you've got to be careful when you're talking about principles that relate to human behavior to make sure that, you know, when I say habit, you're hearing it and understanding the same way. So you've got habits. You've got routines, you've got rituals. All of those are ambiguous. We're kind of stuck with the word habits. And like you said, it's something you do quite automatically without thinking. You may not even realize you're doing it. Then you have routines, which could be exactly the same thing or could mean something different. And then you have rituals and the way I would define ritual is that something that you do that has meaning your scribe meaning to it. I'll give an example. As I go out to search every morning, I'm carrying my board when I get to the water's edge. I pause. I look out over the sky and the clouds and the ocean and I have this moment of gratitude and I describe it like recommitting myself to doing the most I can that day to help the most people. That, yes, I do that automatically, I would consider it a habit, but there's more meaning to me stopping at the edge and taking that pause. There's a meaning to it for me. And so I would consider that also a ritual. At least that's how I see routine habit. I often use those interchangeably. But I do think ritual at least in my mind that's a special word because it has that added something that is more than just the action or the results of the action. There's something more to that that's meaningful. Gotcha. But do you believe then that a habit can be formed on day one and I know that there's like a myth out there, I think where,.

"dr bj fogg" Discussed on 20 Minute Fitness

20 Minute Fitness

05:28 min | 2 weeks ago

"dr bj fogg" Discussed on 20 Minute Fitness

"In fact, in 1996, I sketched out ten pages. This is actually part of my dissertation in the back of my dissertation. There's ten pages of storyboard cartoons with me explaining, like, this is going to happen in the future. You're going to have this little device for what we call it team fit. It's going to be connected to the Internet. You're going to have access to experts. You're going to have access to peers. You're going to have digital characters, coaches, that cheer you on. It's going to talk to your equipment in the gym. It's going to measure how you're doing at home, et cetera. So that was 1996. And that was in some ways to driving vision to understand the potential for computers to influence our behavior for the better. But along the way Martin, I also saw an unpublished in 1998, beginning in 1998. The pitfalls, the downsides of that. It's like, oh, this could also be used for bad reasons. My bad things as well. It's not just all upsides. And so I named the whole area persuasive technology and continued to pursue research in that area to see more what are the potentials here at the same time outlining and specifying the pitfalls, including in 2006, 2006. How many years ago was that 15? Doing a formal testimony to policymakers in Washington, D.C. about the dangers I saw coming with place of technology and at the time Martin nobody cared. So a few years later, in my lab about 2010, when we shifted our focus away from technology to just look at behavior change in general and habits, especially. And so then we are lab. We renamed it. The behavior design lab. Because we had nothing to do with technology anymore. We were just innovating and breaking the ground and research around how behavior it really works and how to help people optimize their behavior. Got it. Now, one of your cornerstone models I would call this is your behavior model, which is centered around three components, motivation ability and prompt. Can you talk more about that? Yeah, so yes, that is the cornerstone model. I have a whole bunch of different models, but that's the one that opens the door to everything else. It turns out that human behavior can be understood more simply than most people think. It certainly simpler than I thought. All behaviors, any type of behavior comes down to three components, motivation, to do the behavior, ability, how easy or hard it is and a prompt. The thing that reminds or triggers or accuse you to do that behavior. And it's really that straightforward. Now, that's easy to describe in a couple sentences, but I continue. So that came together for me in 2007. So I continue to find ways to use that model. So even though it's easy to explain on the surface, there's a lot of depth to it. And it's really fun to have a straightforward way to understand behavior and then also use that model for designing behavior in the tiny habits method is built off of that model. And how did you arrive at that model? Breakthroughs like that don't come from doing true experiments. I mean, that's my method is true, scientific experiments with control groups and treatment groups and so on. That those types of methods don't give you the creative insights or the big leaps. I was if I had to pinpoint it, I was doing some work for eBay on their customer service, what they called said assistance and looking at different components and a lot of things into motivation and things into ability..

Washington, D.C. Martin eBay
"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

Kwik Brain with Jim Kwik

02:06 min | 1 year ago

"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

"Charge is my <Speech_Music_Male> <Advertisement> gift to you for being one <Speech_Music_Male> <Advertisement> of our subscribers. <Speech_Music_Male> <Advertisement> That's K. <Speech_Music_Male> <Advertisement> W.. Hi, <Speech_Music_Male> <Advertisement> K. Brain, <Speech_Music_Male> <Advertisement> dot, com, <Speech_Music_Male> <Advertisement> or simply <Speech_Music_Male> <Advertisement> text the word podcast, <Speech_Music_Male> <Advertisement> two, nine, <Speech_Music_Male> <Advertisement> one, six, <Speech_Music_Male> <Advertisement> eight to two, <Speech_Music_Male> <Advertisement> seventy, two, <Speech_Music_Male> <Advertisement> forty six, <Speech_Music_Male> <Advertisement> and will send you a directly <Speech_Music_Male> <Advertisement> at nine, <Speech_Music_Male> <Advertisement> one six, <Speech_Music_Male> <Advertisement> eighty to <Speech_Music_Male> <Advertisement> bring. 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"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

Kwik Brain with Jim Kwik

05:16 min | 1 year ago

"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

"Prompt again. Think of it like Legos the way that you take apart. This big Lagos structure depends on what it is, but it will always. Comfortability ability motivation are always components that you're. You're fiddled. Let's say right now. The goal for we want to make limitless the most read in finished book of the year. That's Michael. So what would you recommend to somebody watching this right now? And they just have the book some reason they just. They haven't even help Ya. Love it love at. Is Reading or the Audio Booker either one. Let's take reading the book. Say That okay. I almost put this as an example in my book, but it was a little too self referential, but it's perfect for you, so here's what so first of all. Get the ball. And then take the reading behavior. One chapter is too big instead scaling way way back. You might think one paragraph. That's okay. You could even go back to one sentence, and you might even go back to. My habit is just going to be opening book. Right as simple as possible, but you might want to pick a sentence or a paragraph, so you take the behavior. Make it super tiny. Don't think you're GONNA. Read five pages. It's not tiny enough. You gotTa make it so easy. That, even when you're sick or busy or in a rush, she'll still do it. Will you still ran the one sentence or one paragraph? So they're gonNA make that tiny. Then you're you won't have to relax motivation you're in this. Next, find where it fits naturally in your life. Where does it come after? To read limitless. Come after. Maybe it comes after you start the coffee maker. Maybe it's after you sit down with lunch. Maybe it's actor. You go to your afternoon break so what you have to design it into your life. Look like a my fingers on. You have to decide what where does it come after? And this is a design process? It's not about willpower. Okay, so if you're tapping into willpower. If you think you lack motivation, you're headed down the wrong path. It's designed challenge. Not a will project so you? You find where it fits naturally in my life. There was a time when summer where I wanted to to reading, and always sat down on the deck with my partner looked over the river in the evenings, so that was the moment after i. sit down with my partner and for Tim. It was just opened the book. It wasn't read anything. It was just open and what I did and I drew this up as you were talking. I made a bookmark that had a happy Smiley face on it like that. So when I opened the book. Looking at that Smiley face made me feel successful than happy a little bit of a hack. But what you could do is open the book. An azure. Book. Wow. This is helping me achieve my life's purpose, because it is but gem teaching, you is so if you can connect the habit of opening the ball. To Howitt's help inactivity think about how it's helping you achieve your life purpose. That's a form of celebration that can help you feel successful, and that's going to help the habit form really quick. You change best buy feeling good, not feeling bad now who read that that's a thread that runs through my entire book because too often, people think that change is hard and after beat themselves. That's not the best way to change, so yeah, the details about tiny habits. He'd your model I think the powerful message to get out there as change. Best. Buy Feeling good. And there are ways to transform your life by feeling good, and if you're feeling bad, that's a signal to find a better way to do it, and that's really what my works about him I think your work is bad. Is Helping people upgrade and transform in these positive ways, and it's not about guilt or shame or Self trash-talk. There's ways there's better ways to do it, so forget about a lot of the traditional stuff you're you thought about behavior change and understand that you change best feeling good. You're changed best. I feel good I. think that that's amazing. Remember when you teach something you get to learn. It's wise to share this winter. Fans, your friends or family. Your your followers online eilly recommend. People get the book. Tiny habits by Dr. bj fog, and it could also follow you on social media on Instagram and twitter all this fun. Thank you so much and everybody. I'm so glad you're here with Jim. He's amazing. You know that you would be here and huge. CONGRATS and I'm cheering. You Yuan. I'm watching the. Itself Point the people get the book, but there's something exciting about seeing how. It's doing incredible. A lot of people are connecting with the book just cheering you on. Thank, you bj although. Want to double your brain speed and memory power. If you'd like to learn rapidly, get ahead faster I'd like to give you my brand new quick brain accelerator program. You will discover exactly what I teach my clients to learn read and remember anything in half the time there is no.

Howitt Tim Smiley partner Lagos Michael Jim Booker Dr. bj Instagram twitter
"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

Kwik Brain with Jim Kwik

07:48 min | 1 year ago

"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

"This is amazing. people are posting this formula. B Equals M. A.. B. S. A.. T. What what is that Jim? I'll say this to your audience, but I don't WanNa. Say this to publicly 'cause people get like cranky. This is like the equals MC squared but for behavior. This is the fundamental. Model for behavior, it's not technically equation. It's model and for any behavior, including habits, habits type of behavior behavior happens when three things come together at the same moment there's motivation Redo the motivation to do the behavior ability to behavior, and there's a prompt when those three things come to the pets whether and if you WANNA get rid of a behavior, you have three options. You can get rid of reduce motivation. You can make it harder to do. You can move prompt so any behavior type that you're looking for whether it's one time one time behavior whether it's a habit whether it's stopping. Meteors always comes back to motivation ability imprompt with that clarity I was able to create a tiny habits method. And also in behavior type you think of this is a little, Lego, a perfect Lego, and then you can take in, combine it and use it in many ways to create whatever you want this. The one Lego that's perfect, and then you can combine it in crude things were saying mind loan. This is amazing, so what would be an example of? Let's take an existing habit that people could relate to what will keep showing some content equals m. a. p., where would Europe? Well Let me go a little bit further. Because the tiny habits method is derived from this, but it's not exactly that so you pick if you make something really really easy to do. Your. Can Be Higher Love. All you need is a prompt Okay, so I'm going to try this with habits. I'm going to make the habits now hard, because if they're hard in my motivation sagged as easy as I possibly can, in all I need is a prompt, and then I had this great through just Oh, you can use your existing routine property so there you have it. The prompt is your existing routine. The motivation you don't rely on high levels had habits you already want and understand your motivation will go up and down at you look really hard at ability, and you make sure it's really easy to do so you're not susceptible to the swings motivation, so it was really looking at my own model and looking at this area area, and at work so well on me for. I did it for like a year as like. This is like magic. This is so easy. Then I started teaching two thousand eleven. That's amazing because when I think about instagram. It's very habitual. People pick it up so many. They opened it up. Perfect example so this tells you what kind of habits to choose. Instagram at the beginning, the only thing you really can do is take a picture. Put a filter on it. And filter was very important. As people put filters on it, you would see your picture. Become a craciun like a work of art like it would help. You feel successful, so recognized the emotional impact. The filters had. The filters helped make instagram. Habit so yes, it was really really easy. But that wasn't the whole story. So when it comes to taking your habits, make him really easy, but like his head third hack is to help yourself feel successful. Instagram did that so well through these filters, and you go through filters. You had an emotional feeling of success, and that made you only want to use instagram wired in as a habit and so added you then looked at well. What are my options for taking and sharing photos? You stopped considering your other options. Because instagram gave you that feeling so when you're designing for habits, you're really designing promotions. Okay and then the celebration is important, and you could celebrate in different ways. 'cause we know. Is State. Dependent that emotional or the don't be not so certain. He's endorphins. You can use an example of something that you wanted to change in your life. Maybe something you were struggling with and we could maybe. Is, a sensitive like maybe you deconstruct. Yeah I'll use an example That's not in the book. So every morning here in Maui, I serve, and then come home and I just worked my butt off. And bring a water bottle out and when I'm driving home, a drink water hydrate, and then the water bottle wasn't making it back into the fridge, so it's like okay. You got to create a habit of filling up the water bottle and putting it back in the fridge, so it's ready to go the next morning, but I knew that was to heart. That would take like a minute. Which is really tomorrow? Repress motivation so instead. The habit is just come home and put the water bottle on this little table that I have. So I made it so easy and then later in the day the water bottle sitting there would remind me to fill it out. When I had more time now I wired it in as a habit when I would put it down on the table the first few times I take. Awesome Bj I would so for me that works I go wait ago. Awesome that makes me feel successful and wires in the habit, so now without fail I come home from serving, but the water bottle on the Little Haibo. And once they have it wires. You don't have to celebrate it anymore. The celebration is what you do until the habit wires in. And so what you're doing is you're acting your brand. Your hacking a habit into your brand through celebration. That's astonishing and then the opposite. If you WanNa, stop doing something in order to like like some people wanted to stop smoking or something else. And how would you look at this? So I I. It's more complicated. Creating a habit and stopping a habit are different processes in a tiny habits method is all about creating habits and turns out pretty. It's easy straightforward. You can create habits very quickly and easily. Some habits are really easy to stop, and some are really hard, and there's a whole bunch in between so for the hard kind of habits to stop I have a quite a system in the back of book three pages of flowcharts. To summarize it this way. All habits form in the same way. Good habits in bad habits. They start small. They find where it fits naturally in your life and they get reinforced. There's some even bad habits formed that way, so let's say you play video games in the middle of the night, and you start feeling happier well. Guess what that's every time you do that. And you feel relief or you feel distraction as playing a video in the middle of the night starts wearing so I'll habits form in the same way. The way that you untangle I. Call It untangling. Not Breaking Bad habits is more nuanced in fact more complex. There are ways to do it, but there's not one method. There's one method for creating them. There's a multitude of methods for untangling. There's a different method for planting a tree than it is like tearing down the. Exactly right yes. It will always come down to motivation ability..

Instagram WanNa Jim Europe Little Haibo Maui
"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

Kwik Brain with Jim Kwik

04:49 min | 1 year ago

"dr bj fogg" Discussed on Kwik Brain with Jim Kwik

"Hi, this is Jim Quick and I have a quick update for you on proud to announce my very first book limitless upgrade. Your brain learned anything faster in unlock. Your exceptional life Miss Book is not only based on the latest neuro science in his field tested for over twenty years of working with some of the most amazing minds on our planet. Just go to limitless book Dot Com, and enjoy this book. Welcome the quick. Brain bite-size brain hacks, busy people who wanNA learn faster and achieve more. I'm your coach Jim Quick. Three. Lissa Magin if we could access one hundred percent about brains capacity. I wasn't high wasn't wired just clear. I knew what I needed to do and how to do it. I know come..

"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

07:17 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"The ability to have a small. It's a small little win smaller changes and you know it's easiest doing to push ups after. Up or waking up by the Maui. Abbott which is saying today is going to be a great day right on the tiny things transform. You maybe in the next when we get back together. We'll talk about how that works and how I know that works. But what essentially happens is even as you feel successful in these tiny things your identity shifts the way you think about yourself changes to be much more positive the way you deal with challenges or opportunities in your life shifts and it doesn't have to be massive changes that get you there. It's these tiny things as long as you feel successful at them that then leads to all these other positive things and that's what the subtitles about the small changes. That change everything. It's the way you process the world where you feel emotions. The way you experienced emotion that I call shine and you do that by displacing one to doing push ups pouring a glass of water. Not by running marathons or You know taking twenty thousand steps every day. Now it's Momentum right when she star you can send you right. That's the whole thing right as a big part of it. It's it's a change in your ability to change your confidence to change and really important that shift in identity that something. I saw research pretty early and I wish little sewage by it. People are changing their identity within five days. Because that's what the program was launched in two thousand eleven five day tiny habits program and I had to look carefully and it's like Yep people are thinking about themselves differently and then that leads to perceiving the world than Acting in the world differently with the much ripple effects is that. Why when you say that will be no. Today's the Mary Abbott. You've named after your friend abode stepping stepping on the floor and saying today's going to be a great day it does it. Does it change the synapses or neurons in your brain to be more positive are what is it now? I think I'll just think you set an intention and or if you're feeling doubtful you at least you open the possibility and you will have a great day so it's just seven words but I'm some of my friends who are really into intentionally that like. Oh you're setting intention it's just exactly right And and that Some of these things Like the practice of celebration. The MAUI habit started as techniques and then we can look back and explain why they work and that's totally a legitimate way to discover stuff. You don't have to do an experiment. In fact it's really hard to do an experiment. The tiny habits method came out of a hacking stuff like. Let's hack the behavioral attack. What the prompt is. Let's hack emotions in worked and then you can explain why later it worked. It didn't start from reading theory on deriving a method. Okay so academics are not going to like me for this but facebook twitter. Google instagram zoom does not start as theories and then they. They started as practical hands on things and we can look at them and say why they work. That's how tiny habits evolved as well. It was like it was a set of techniques that worked it did not get derived from theory and so many people think. Oh we have to read all the theory in them will know how to do the techniques. That's like let's read everything up plants in the world. Then we'll learn great cooking techniques and you can explain those may be conceptually but you actually work with people who know the techniques lead to great dishes. Those start with theory and then try to derive a method from theory. I hope I could. I don't hate me for saying that but that that's how you create things that really work. I mean look at the everything you know things that are really popular. People use did not derive by reading theoretical papers. You're not offending me. Just any academic. Some people will be maybe gave a cat would be upset. Or it's not worth me. Probably though I attrition and where you can actually measure. Physiology is a kind of a different thing. Social Science. Social Science is way harder than Physical Sciences. So she does not get the credit for that. But it's way harder than chemistry astrophysics Radovic. 'cause you're dealing with human beings dealing with all these variables you can't fully control so absolutely not. I mean that's I mean that's why I love you because you're very on instant your real and I really love having you on this podcast. So thank you for taking all this time out. Talking to me in everybody and I'M GONNA I'm GonNa Harass you again though I not to talk to you again. You have such great questions and you put me totally at ease and I shared things I showed before so there you slap. I'm so happy to hear that compliment for me. You have no idea. I'm so happy to hear that I really am. I loved your book and I honestly would if you stay in that too. If it wasn't true and I really do think everybody can get something out of it and it can really tweak and help people's Habits and behaviors ship for the better especially in a time like now. Let me tell you right. So thank you tell dem say hello making you bring is making. Everyone goes needed. Any email thing I need a denny. I do maybe income to La after the smoke. Quarantine things all over. I love it. I would love to meet Danny Battalion for you. Sounds amazing. I'LL GO KILL THEM. Featured in the show he definitely was. He was a star. Actually people find you if they want to know more about about websites. Pj FOG DOT COM and tiny habits dot com. That's probably those are probably the easiest ways and you also have these tiny coaches ninety headed hoses like some young people can certify with me and train become certified coaches starting point there is still tiny habits dot com and so we as coaches just an amazing community man. They're stepping up to the plate right now. I'm so proud of him. That's amazing that's a whole other podcast. Right there but Articles Dixon Habits and hus- Tom Akita Ronin. Stay up on the cry. Don't stop keep it going. Habits us from Minnesota hosted by Jim Cohen visionaries. Tune-in gets not be inspired. This show moment excuses. We haven't met the habits and cast power have this..

Mary Abbott Articles Dixon Habits Social Science Maui facebook Google Jim Cohen Tom Akita Ronin La Minnesota Danny Battalion
"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

11:03 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"For that and so. John Stone assume that weight loss is the thing. Look at that harder and see what you really want. Almost everybody wants to be financially secure our case. I want to be financially. Secure advance their career. That's that's widespread And then you have people who have Eating or substance issues that they want to stop or decrease I would consider those four of the the big areas that apply to lots of people seem to be dealing with a lot of companies in going into corporations like we did with weight. Watson is usually like once through line that you see a lot of companies are trying to improve upon or Yeah it depends on the company so with financial companies the good ones and I only worked with companies that I think are doing good things in the world so I worked with two Raila good financial very large organizations and what they both had in common rightly was to help their members. Customers have a five hundred dollar emergency fund yes. There's many many many things that people maybe not many many many there are things that people should be doing to be financially secure but what they rightfully understood was without that emergency fund of about five hundred dollars when something goes wrong then it's a domino effect of so many other financial problems so both organizations they then prioritized. Let's help our members or another case customers. That's helped them create habits so they will have this emergency fund. And that's first and foremost and I didn't do this. Somebody dead Forgot the exact percentage. But it's a massive number of Americans do not have that they don't have four hundred dollars to drawn if it could get sick or they blow a tire. Whatever so so. That was Thematic within the financial services within employers Kenya. Airs ago it used to be about diabetes and helping people Pre diabetics not become diabet- become people with diabetes and then that shifted vibe or six years ago to stress anxiety and mental health or resilience. I'm using those all as synonyms and what happened really quickly and I think it happened. I in Silicon Valley and then I just heard it from so many well. I work with a lot of wellness. Laters it's We have we have resilience. We want our employees to be resilient we need. It's mental health. It's as people are stressed out and that became far more important than what somebody Wade. Or what they aid. Or the cost of somebody with diabetes as an employee because that just swamped on everything else and I think we're still there now with corona virus even more so within the employer population That has emerged as just super super important. I'll stop there so financial is huge and then so much of our wellness programs get get administered through large employers. That's was a thing that they were just asking for an asking for right and also because I think a lot of Entrepreneurs who might be listening to this I think those are true. Right for companies like stress. Resilience all these would you have you. Give THEM FOR A. Is it the same behavioral model that finding your block that you that you give people are? How do you work with people like that room? The good news is there is an answer but it's a process. It's not just a single answer like all employees must meditate way. Know about those are some of the answers they've been given us like no not everybody's meditate and when Moore Journal yeah there are powerful things like journaling ingratitude and so on. But the processes help employees find what works for them so again. We're back to matching asking people with now. I've long been advocate of. Let's hey people. Create programs employs can work from home. Well Bam that finally happened because of me but because of corona virus and. I'm hoping that many many people who are learning to work from home won't go back to the stressful commute or the mindless meetings that they would have to do if they are on side and that their rights will be improved because they work from home. They're not driving. They're not stressed out from all that time. And so I'm hoping that. Through this crisis there will be habits like that that emerge that will be helpful and will hang onto those. Yeah well I mean I've kept on the phone for a long time But I I can go on and on but I don't going to get into right now but all as you promised to come back and have a whole other libby of questions to ask you but do people okay for your book is available Everywhere Right. Now right they'll walk tiny habits so yes If you can might be impossible or an Afghan at your local bookstore if you can if you can and then yes it's at Costco and it's an airport or not going there either and you can get online type escalator these days. I'm GonNa tell you that's what he appropriate to say. I'm GonNa Costco Note. Stay away so yeah tiny habits it brings together so much of my work over the last twenty years in a way that I think is really approachable. And what did you write this? Walk for? God's sakes it took a long your first tech talk was eight years ago home Well it I'll tell you the truth. The true answer. The true answer is because I felt I was innovating and discovering things so much. I DIDN'T WANNA turn off that Faucet of innovation. Spend the two to three years to write the book. Because it's like here's this. Here's this is edited Busy with projects and with this and in some ways it's kind of selfish because it's really intoxicating. Here's the next piece of the puzzle around human baby so I just felt like that kind of stuff was going so well that I didn't want to pause it for the two years. It really does take two years to write about but then I had this. That's I talk about in the last chapter of the book that caught me cred motive end. The dream is this and it's in the last chapter. I'll give it away in the midst of doing the research teaching and feeling like I was innovating lot. I had a dream one night that I was in a plane and the plane was going to crash and Danny was not with me in the dream and I was hundred percent convinced I was going to die any moment and the reaction to dying at any moment was not. It's going to be painful or I'm GonNa Miss Denny or what's GonNa Happen to my little dog. Millie it was regret. It was deep deep regret for not sharing my work widely in in a way like a book can share it and I woke up from that house. Like I'm so glad it's dream but has like. Oh my gosh. That was my reaction regret for not putting this together in a way that kid in Peru could use it or somebody who is trying to change. Echo behavior in China could use it so in the morning I told Denny said the stream and heroes my reaction and then it was about two weeks later. I mean I've been approached by agents and publishers and I was like no no time. He's GonNa Right. But then this guy named Doug Abrahams got me turns out to be exactly the right agent for me. I didn't know that until we met. And then it's like Bam here does so it's lined up and then Doug has great promise in we mapped out the book and we wrote the proposal we set a schedule for the writing and everything when exactly as planned and Bam so so it was a dream. It was a dream and just a recognition. That really woke me up to got to get this book. I've got to get my stuff out in the world and so right so I feel like a lot of this. What you find. Tiny habits was like grew up Mormon culture and as a Mormon. It's the way I was raised. Was where much is given much is expected. I know that's not unique tomorrow. But that was really really really drilled it to me and that we're here on this planet to serve other people and so. I think that's why that was my response in the dream and I really have felt over the years at this. I haven't discovered the behavioral model in tiny habits. And all these things. Because I'm so smart. I think these things were given to me and I have responsibility to share them. And that's what the dream was waking up to like. You have not shared this and you better get with it and so that's so I was able to pause and set aside innovation projects in research projects. I know I gotTA focus on this. I I I've gotta do this So that's put finally got me to do it. I was surprised as you know. Your tent had like a million and a half or something like that. The big time and the other came out the power of habit right and the guy wasn't even a scientist or had your pedigree so I found. Let's be very curious curious when that was like after I watched I was like I really liked you. I was like why. Hasn't he done anything? I don't understand well I mean it was just that sense of I. Don't WanNA stop that innovation. I don't WanNa stop the learning and discovery and tell that happen. Thank you you got to now. The good news is the learning innovation. Discovery turned back on so not like not like a well. Run drives a faucet that I turned off and turned back on. Its and so I really really and thank you for a inviting you to talk to you. Because it is a responsibility. I have to help people understand that. Yes you can change your behavior. It's easier than you think. There is a process for it. And you do it by feeling. Good not by feeling bad and all that you heard about behavioral change. A lot of you should just forget about anything that made you feel bad or guilty. Forget about it. That's not how you really change your behavior in the long term. And that's what I believe what I loved about your You is that it's very it's it's anybody can do. It really is. Anybody has.

diabetes Doug Abrahams Costco John Stone Watson Raila Kenya Moore Journal Wade China Bam Millie Danny scientist Peru Denny
"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

14:05 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"So that's what those points it also sounds like. You're not like jumping down. Someone's like the road like you. I'm doing this. You have to lead by example lives down. This is not my academic can. I'm sure somebody knows this. Who studied it scientifically but in my experience that doesn't work nagging work the now when it came to corona virus. Yes I was a little ahead head of him and understanding handwashing and social distancing. So there's probably a week there whereas like wash. Your hands touched this where I really felt unusual like such a Nag. I never do it was it was just vital. So in that case. And then now we're both on the same page with this But there's a week there where it was kind of Nagy and I don't like it but if it's like what am I gonNa do? He's at risk risk but he especially so I'm GonNa do it so but in most cases don't Nag. Yeah doesn't work with your telling me I know That's trial and error. So then let's make so. Let's talk with Corona virus. Their Second Erica's you just brought it up again. Now what are you? What do you make of this whole thing because I know you have a lot of colleagues who are probably much more the know than I am? Even the media talks about and which you say that We were just too as a as a all. Would you believe that. The whole social distancing. Do you think it's over a piece and people are like all the other? They're they're blowing up to be bigger than is separate saying no. It's way worse than it is when you're my amateur opinion so I'm not a scientist us. We must take this really seriously really seriously and they effectively shutdown Hawaii today so if you arrive in Hawaii. Today you have to be quarantined for fourteen days whether you're a resident or a tourist and when they announced that. I was counting down the days to that. I could not wait. I woke up this morning. Okay now we're contained and we'll deal with the ones here And it's GonNa they shut down. The grandma Maui is the number one destination grant widely has the number one hotel. The people up they shut. It can hurt lots of people. But what's the alternative just even worse? So that's my view. It's like this is really painful but the fast people take it seriously the fast get through. Get back to something better. That's my view until we're taking it really seriously. And for social distancing in fact one of our friends walked up on this morning and we waved back. We're like no and he probably was. He's not taking seriously as we are and he's like wow but so that that's what we're doing and just just we have to. I think we have to do You've been you've been noticing but this whole toilet paper frenzy right. People are like people's behavior has been. I mean I feel like maybe it is kind of tempered a little but as a behavior or your behavioral scientists. Why do you think people It's at a panic and fear right. That people are buying all the toilet paper and like a hand sanitizer. You stores these. The shelves are obviously as you know the empty. I have to stand an hour in line to go inside a grocery store where there's literally no grad or no eggs for a week now like where does that like is it just. It's just human nature that people that is so I mean. Fear is a motivator. It will get you to do hard things and we'll get you to do unusual things like take a bunch of toilet paper horrid his sanitizer or and it's especially when you are responsible for somebody else like a mother for a baby or a family. Yeah fear is a very effective motivator. Bear they're effective. If it's just you alone there are people as as whatever you know but the fear in my sense of how it works is if you are responsible for another human being especially baby or someone. You love a lot. Then you're GonNa do things even extraordinary thanks to protect that person and I think that's what was driving that mostly like my family have to be prepared for my family. I don't think people are hoarding. Yes probably individuals living alone. Were Hurting I. I would wager if you measured. Who was you know buying the hand sanitizer and toilet paper in panic mode? It was probably people who were responsible for others. And they were driven by that sense of duty or obligation. I figured also people who if outs gave them a sense of control on the whole world was kind of falling apart. He both out light if they were back. It's like when people have an eating disorder. Same thing right like they can control one element. That's what they're going to control all the times right like the food intake or the amount of toilet paper I can. I can take some of his shelf or you'll like that type of thing is taking care of Yes we have. Human Nature and there are vulnerabilities in human nature like fear but we also I wanNA put some of the blame on our national leaders. Who did not were not clear about. Here's the situation. Here's what to do to prepare. Here's what you don't need to do so in that vacuum people just grasp for Straw. So I some of the blame is clearly at the national leadership level. I agree with that. I also interrupted you. 'cause I were talking about your partner but your own personnel daily habits. Would you do daily besides the why? Why do you wake up? You Go to go surfing? You play a recording recorder border. Let me give a rundown of morning habits. I do think morning habits are the most important so I get my feet hit the floor and I say it's going to be a great day. Yeah seven and it's funny because I look out and if the moon's out I can actually see them on the water and I say it's going to be a great day and I'm kind of like Oh that's the Maui. Habit of thousands of people Then done how long have you done that for that? Have you done that now? We have it for six years six or seven years probably a yeah it it really works and I know it sounds like some people but then the next thing is I sit cross legged on the couch and it's in the dark usually and I play my recorder and that from a kind of meditation and I play a ten record. So it has a pitch. That's very much like a man's voice outside I'll just play long tones. And then maybe I'll move into some songs or I'll tell Alexa to play James Taylor and I'll play along with James Taylor so I'll play anywhere from five minutes to thirty minutes. Whatever strikes me I play the recorder. Oh I didn't take I take a big drink water before all of this with With some electrolytes I delay my coffee because one of my asleep expert friends Michael Bruce Advise. You can delay coffee. It's better for you so I- delay the coffee for an hour or so. Okay so I really respected admire. Him gave me that advice. I can do that because I know how to habits. I know how to delay the coffee so I did. And then my partner Comes out. We'll like read news on ipad and talk and stuff and then I get ready to go surfing and have a way of putting everything in those little plastic carry all in. I walk out again. My Honda Element Surf on the way to the waves. I'm shaving so that's when I shave is they're very specific moment. It's back when I pass the grandma. That's the moment when I start to shave because I hate shaving and if I hear home something they won't do it so while I'm driving in shaving and then that allows me to prevent sunscreen if I needed that. Morning was surfing motivates me to shave so surf awhile and then on the way home. I called in. Nsf coming home. He starts making breakfast than we have breakfast together. And then Bam workday begins. What time is that? We started work day this morning. It was six but that was the meeting with Stanford Medicine People that that's that was unusual. I would say about eight thirty eight thirty or nine. I'm Sarah into work mode so they might come in and there's a process that I do Of going through a bunch of emails and then. I prioritize so I kind of clear the decks. I prioritize and yeah. There's a lot of emails I need to respond to but I just kind of get clear on that because I have to see the incoming emails demands to know what before I prioritized so I have to see what what Dak prioritize and then Bam. Just start knocking it off do you have. It's time when you stop work altogether to matter if you're in Hawaii At Zero Appear in California what time to finish some it would probably be in Hawaii. It's earlier I mean it's five o'clock cure and then it'll be eight o'clock in California and New York. Nobody expects me to be responding It's usually around five. If I'm California might be six thirty and at that point then go out to the ocean and swim. I'll get in the ocean again. I'll go in and just hang out on the beach in almost always get in the because that provides me and a point my partner starts cooking dinner and then maybe I'll calls somebody or take somebody. I'll do some social connecting with friends and family And then we just. I don't go back to work once I stopped work. I don't think I'm done and I think that's really helpful. Just like when when I partner has learned to say are you done with? He's learned to not say are you done with it's like denny? I'm never done a researcher. Innovator person's work is never done what you should is. Are you ready to stop? Yeah so stop. And sometimes we'll go to the beach together and then at that point it's not professional work. It'll be more right. Thank you play the flu some more or whatever so then it's been and I don't feel like this nagging sense of. I should be doing work because I just checked out of it until the next morning when I get back to it. Yeah do you think more at night routine is important while or not as important as morning is more important but a good nineteen matters as well and But I think I mean part of having a great morning. It's doing the right thing Lou night and search. Go to bed pretty early. It's embarrassing how early. Well there's this thing fortunately my way like eight o'clock is called Maui midnight to the culture here. Is you go to bed early once it gets dark here. There's nothing to do so you go to bed so you can get up early and play at four thirty in the morning like you. Did you go to bed at eight o'clock sometimes? Seven thirty symptoms seven fifteen. Got Everything that is just embarrassing. But they're like okay. It's dark we could just watch stupid. Tv and we watch a little. We liked the voice. We like the cooking shows. He lets cooking. And so we'll watch some very lightweight. Tv because we laughed together so it's not like owning out we're we're laughing were talking will stop or replay things like. What are you in? So it's a time for us to interact around things going on TV but then at some point one of us says let's go to bed and it can be pretty early in usually. It's like Manna really GONNA go bad. This early don't tell anybody that we're going to bed early day person. Obviously yeah I didn't use to. The would be very surprised years ago if I said. Oh you're going to be happy to get up at four thirty or five and it would be effortless. Yeah so things change. Absolutely I'M GONNA I. I will wrap it up to ask you a couple more days than it. I'll let you go but because I think I WANNA know. What of all your experience. What is the most common thing that people wanted to either behavior that they wanted to either Jane or loose well. I've actually done brighter of research in my Stanford lab on this and it turns out for different types of people. It's different parents. The number one thing that POPs in at least self report kind of research with parents is. I want to help. Prepare my child to succeed in the real world. And that's better than I want to be a good parent. Yes they want to be a good. But when it's phrased of I want to help child succeed in the real world down. They of course parents want that. But we found actual phrasing of that matters. Many many people want to lose weight but the express it is getting fed or eat better at a and then I think if you push on that further and we didn't do it in the research. I think it's not actually what shows up on the scale. This is part of what I try to get across tiny habits and elsewhere is like is it really. About what the scale shows or is it something is it more energy if so designed to have more energy if it's a look better to your friends then designed.

partner Hawaii California Stanford Medicine People James Taylor Nagy Erica Alexa scientist Honda Element Maui Jane Michael Bruce Dak Lou night denny
"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

15:09 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"Besides ca two plus after you. Yeah or more we all have so many habits let me hit some of the might that might surprise. People okay Yeah first thing in the morning after EP and do the bathroom stuff. I play the recorder. I sit cross legged on my couch in the dark because disowning it's embarrassing for thirty and that's not like a virtual. I'm not bragging I'm just saying why just because we want to get up as like a four abbots. It'd be easier alarm. It's just like I'm looking at the clock at about three fifty eight. I'm like Wins Five o'clock coming so I can get up and go surfing disturbing. It is my partner. He wants to go to rowing. But anyhow it's so I get yeah I get up. And he's in his seventies and he loves it. Anyway I get up I just sit only fifty seven so we're not ten years apart so you've been talking about him. He's a huge part of my life. I mean we. We'll get back to my habits but the interesting thing is now with couples being like together so much my partner and I have been together twenty three hours of the day for last twenty five years so this is nothing new for us to be like all almost always together. Yeah and you know you learn how to do that. In their habits of how you make that work habits for relate until you have really good ways of developing good habits for relationships or brought in for weight loss you have a book habits for each one like life habits for the most serious well. But that's what my tiny habits coaches doing right now in a tiny habits to reduce anxiety. Tiny habits to endure lockdown. So they're taking the method and they're applying it to their areas of expertise tiny abbots to keep the kids entertained and so there are forty different sessions coming up just this week and so yeah. I have some experience but it would be presumptuous. Meet Osama relationship expert or away loss expert Success in my own life but there are other experts in the world who really know how to help lots of people and I don't want to just say here's what I have done. Do what I did. Because I as a researcher as a scientist I know the limits that approach is very very limited. You can't just take what worked for you. Prescribe IT for everybody. But there is a method that I'm one hundred percent confident in prescribing for everybody What this specific behaviors are for a relationship on lockdown. I'm not going to claim to be the expert on that well ours. I would imagine it now. I even from your old for me. Yes you can you can. You can obviously from your own practical experience. But what I'm asking is if you're talking to or dealing with over fifty thousand is you said you're you're you're you're basically have the behavioral lab in Stanford or not. Exactly a slouch out. Imagine with all those people's experience you would be able to like say from everything I've light picked up on humor the five things that I've learned from making a good relationship mink more productive. Were being more that you're right. I cried but I'm also very very careful about being clear. This is what my area of expertise truly as and then not making claims around things that maybe I have some really strong personal experiences. But I don't really consider like a world expert on relationships because there are people who are that and too often The fact that people write blog posts in even the box and they mislead people can't sell. I'm not I have to be very very clear about what I know for sure. And then in my own personal life of people come to me. I'll give you some So One of my high partners grandkids is getting married and we gave them advice. I'm comfortable doing that. And it's one of the pieces of advices. Guess what in your relationship? You've gotta find who's doing what it's not about how attractive you are anything. How much fun you. However you laugh together it really boils down to what you have to do on a day-to-day basis to make a household work and manage finances and get on the world and for every single required task. Somebody has to be happy to do that task. And so you really are looking out for complementarity So a fortune is my partner. Let's cook he's awesome cleaning? He loves to do laundry. He loves to GO GROCERY SHOPPING LOTTO. I don't do any of those things but then on the flip side when it comes to taxes in technology and I do all so one of the keys and this this isn't about habits but it's designing successful lasting relationship and we tell people in our lives. This is you gotta figure out who's doing what and you can't be fighting about whose taken out the trash. It's got to be very very clear. You can have those fights and so you got to either find somebody who's your compliment you're there or you negotiate and be very happy again. I'm the trash person are. I'm the tax person. Or what have you and when you have that? Then the day to day life goes really pretty well so he makes me breakfast every morning. All he cleans up. He won't even let me kitchen But then there's a whole bunch of things that I do that. Help the household move forward so that works out pretty well and I and I'll say one thing and stop and then were explaining to his granddaughter and her Fiance Psych and I wish somebody told me in my twenty S. This is what you're asking for. You're not looking for the most attractive person that when that makes you laugh the must that's Nice. You gotta be able to live day to day minute to minute in hack and so you're looking for a complimentary person. In that regard. I agree with that. However why is it against the one of those things where peak People know that in theory but then in real life they don't ev. They don't do that movies magazines. So much again. So much conventional wisdom that sets feel of and I look back and say. Why didn't anybody tell me this my twenties this absolutely? Yeah no I agree with you. I'm sorry I interrupted you. You're in town. I was like I was saying to earlier. That the reason why brought your APP brought him up. What's his name? Anyway I keep saying you're Demi Danny. I thought it was Debbie. Is that you you lock everything I've seen. The both Ted talks have watched the book A couple other interviews. A couple of other podcasts. You always meant its various is subtle but he always comes up so I can tell by just that you obviously have a very nice relationship. It had very complementary relationship because you. He's obviously very much in your life. I just noticed that I have a ton of respect for him. We in some ways on paper would never be matched. She's nineteen years older than I am. He finished high school. And that's it. I have three or four graduate degrees. I mean it's it's I mean it is. I've traveled. I speak three languages. He speaks Swan. I mean there's just so many differences like that but I've admired different ways of being smart and different ways of being intelligent Yom book smart. I'm really on tests. I'm good academically. But I haven't really stupid in some ways that he's brilliant in he is in the other master bedroom right now repo wallpapering and he can just kind of do anything. So it's helped me respect different kinds of intelligences death. Academics typically wouldn't and it's really helped me understand Now you different kinds of people so they may not speak standard American English or even know how to spell but I'm not going to discount them as not an intelligent person because he may have gifts. These local gifts gifts of crafts are Way beyond what I could ever do. And so I've come to understand that my kind of gift. Yes it gets celebrated and yes who get degrees and awards for it. But it's very limited and it's really overvalued to be honest any kinds of gifts my partner has you don't get awards are degrees for. But they're crazy valuable and I really respect that. That's really nice. Jurors people who are. I know people who are academically really smart but they are so they're so stupid in life like emotionally street smart and it's usually the people who are the most wise Usually are people who are not necessarily book smart but had experienced and had to develop other ways out. Well you know it's been a learning experience but Let's see habits in our relationships. Well one that might surprise people Is We set up every week? He does most of the work sometimes. I'll do it. But he sets up what we call Super Fridge and Super Fridge is a once a week. Cut Up the CELERY. Put it in a glass container onions putting glass kids steam. The Keno are getting ready so during the week like usually are my own lunch. I can go just open the fridge. Anything in there is ready to go. I'm ready to fix something or he can fix something really easily for dinner. So we're designing our environment in this case. The fridge environment make eating on our game plan really really easy to do so. That's one of the habits that we have and it's kind of awesome in fact included it in the book. It was a really weird thing to include My editors heard me talking about it. Like that's got on the book and it's like well it doesn't really fit in find a place for it so I did and it says the idea of sign your environment to make good behaviors easy to do and the way. The Fridge is Bullseye. For helping you heat on your plants design so it everything in there you can eat and it's easy to do it and no willpower disciplined to resist anything in the fridge or the freezer. So and together we evolved that We had different ways of doing super fridge and I had one way. He had a different way and we figured it out. We went with his over. But it's called I'd also food. Prep lemming you're like basically creating an environment where you're not gonna it triggers that that would make stale that you would otherwise fail at basically another thing. I would encourage people to do and I don't know again. I haven't taught thousands of people to do this. Aspire to this in your Closest relationship have a way that you can explore new habits in new ways of being without your partner saying. Oh you're going through a phase. Oh you tried that before. This never works. Support each other in exploring and developing your lives. And if you can do it together and if you can't do it together at least don't get sabotage by the other person. I'll give you a quick example two years ago. Oh how far shall I start two years? So our homes eighteen. Yeah home in. California is up in The wine country and we were not wine drinkers till we moved there twenty years ago and then I was like. Oh it's one country so we Develop at first. We couldn't drink wine at all. We developed taste for it and then it became drinking. Wine was pretty much daily practice for us. It wasn't like we're alcoholics. Are we are losing our livelihoods over it? But there was a point two years ago whereas like I think I'm this. It's so we would sit on our patio and California every evening just to chill and there was one night I didn't want to sparkling water and he's like Whoa what's going on and tonight it's like okay. The next night same thing I just have water. And he's like wow what's going on. You're not like going back to mormonism on me are you also. Yeah I just I just. I'm just not going to drink for awhile. I just don't want to and I didn't put any pressure on him but he didn't other than that remark. He said fine while two weeks later. He's like you know. I think I'm going to join you. I assume that's great so from then on. We stopped drinking entirely. There's really no temptation drank. There's no it was easier than I thought. The benefits were way bigger than I thought. But my point is he supported me and he did not sabotage me an assertive whom he joined in. But I didn't pressure NAG him. That was a pretty big shift And then last week was watching a show about being purely plant based so we've been vegetarian. Plus Fish for fifteen or twenty years we show and pretty convinced in one of my academic colleagues was on the show so I thought okay really admire. This governor David Katz with the academic colleague. I forgot the name of the show. I think David's Berbera very smart. When it comes to nutrition and I didn't even I know. Yeah he's great he's great and so I didn't even say much to my partner is like Oh this is really interesting. Guess what happened immediately. We stopped fish. We stopped all plant products. He started cooking just vegetables now and I was like awesome. I you know even eggs would have in the morning that became all like mushrooms and vegetables and all that so my point there as to era Vegan. Now now we're GONNA try and we might go back but the point is to be able to evolve together and if one person doesn't want to allow the other person to explore on expand and that's I think that's been one secret of our relationship. Is that supporting each other in In exploring and becoming figuring out new things in your life that you would like to like if he wants to call up awesome by quilting frame. Set of a quilting thing go forward. I WANNA play the record every morning. He's going to endure and he's okay with that right right right..

partner rowing Stanford David Katz California Osama Demi Danny Debbie Ted researcher Swan scientist
"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

04:06 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"Go listen to Buddhist monk top about meditation and think that meditation is GonNa be the panacea for your problems right. Because you've heard someone else do it if you know that you're not that person so like and for me like we're always staged Podcasts or wherever oh I meditate every day to to to keep me focused and calm and I I always say I I. It doesn't work for me. I that Yoga I'm such a type A. People like even need it more. You need it more than like. Actually I don't have tried it. Seventy Thousand Times doesn't work for me but Like my of you've been bringing that up or people who don't even know where to start. Wait you basically telling people just to start writing this list to. I could in mega systematic. Id make the steps from tiny office? I'll give you a really brief version. Just make a list in a moment where you're not stressed. Think wow if I'm super stressed and I could get myself to do any behavior. I could magically get myself to do any behavior. I call this magic. What would I have myself to? And don't just want list as many as you can. Let's money or thirty. Oh I would call my best friend from high school. I would tidy the kitchen counter. I mean tidiness does reduce. I would boom boom boom enlist as many options as you can even if you think there's no way. I'm going to tidy the kitchen counter when I'm stressed but don't but if somehow you were to do it and it did released list many many options and then there's a way to prioritize or sort the option that I call focus mapping and I'll just give a summary it's not the whole method but it's like what things could you actually get yourself to do so of the thirty options. Which ones would you really do? And then pick three or four and then triumph and so don't just guess on one like meditation and I'm with you on that there's just been too much. Meditation is the answer everything Yes. Meditation is Great Certain. People in experience helping people create the habit of meditation. It's mostly just they. Just get frustrated. It just highlights have busied there. It does not reduce their stress. It does the opposite. So EXP- explore many many options and then get realistic and say which one of these would I really do. And then try it and if it works keep going doesn't that's okay. It's not a failure just means try something out and but have a game plan like I even. When writing tiny habits there were times and writing the book where like Whoa. I need a break and I found myself just naturally picking up my recorder and playing and my partner learned when Bj's playing the record are in the middle of the day during work hours that means he's Chileans and he's getting ready to go back to work so that was natural nature. This is why in California. I live by a river in Maui. I live by the ocean. Getting in the Water Pam for me. That's transformative so but not everyone can do that. And that won't work for everybody. So final works for you more from our guest but first a few words from our sponsor so anybody who knows me knows that I love to wear my gym clothes as much as possible but of course there are those times when I have to look like an adult and where Nice workloads and. That's why I'm happy to tell you. I've found M Ller. I went on 'em limbless floors website and found some really nice clothes. There are not just functional. But they're nice and comfortable. I got this black blazer that I can wear up and I can dress it down and these pants. That had an adjustable hem. So I'm wearing my running shoes one minute and I have to quickly change to heels. I can wear. The same pants is awesome and I can. Machine washed the clothes which is really helpful. Would you have two small kids who come up with their grubby hands and they also have free shipping and returns? So what's.

Bj Thousand Times California high school Maui M Ller partner
"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

09:40 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"And that's no so you do that. Only when you had your seven minutes Heiner on like not to do it in the morning and I think this morning I just didn't do a thorough enough job of it because I was really looking at our global program and just trying to make sure the wheels were staying on because it's growing like crazy so I do it in the morning I prioritize and then again after lunch and then anytime I feel like I'm losing traction or just have a sense. I'm not on track. I just go back What are the top projects did An really only takes a few minutes but then when I died in. I have confidence that I'm working on the most important things because clot activity being busy people because we're doing busy work that being productive a lot of times. That's not really the case. But you are probably staying like your blue stickers for example. But they're not really. They're not important but they are. At least you're getting something done right. Yes they can be blue and pink okay. It's like vital things that could be both. But yes there are some bull dickers- that are not that important so they're just blue collars you like. You said like this. I'll just share an example. I shouldn't show this. There's somebody in my life who called me and she's been having panic attacks so I wanNA follow up with a and it won't. It won't take long to do. Let me set that one. Answer your phone airplane mode. Yeah I've done everything I know to stop. Incoming calls in spam They so the task can be really really fast to do but also very important. So there's somebody in my life that reached out. She's having panic attacks and it's not hard to check out. Our ended is super important so I put a so. It's pink but then I put a blue on over at so I know this is really fast vital. But it's fast so just get this done and move on. It's a as you mentioned your friend with panic attacks just not because she's having panic attacks that that's not good but what because. I'm sure you're getting called a lot if you're if you're behavior. Scientists people are quite calling off the hook right now. You'll phones played being blown up. Because how can you tell people who are super scared or super panicky or having a really hard time had a shift there Line sad or shift their behavior in a in a realistic way. Right I mean would you help we? Would you tell your friends when you talk to? Her will actually connecting her to one of our tiny habits coaches. That can help her. But it's funny. You would ask this question though because today. I'm talking about exactly this. I'm doing a little pilot program. I call it. Let's talk about habits and it's for people over sixty and I started it last week. No that's no accident it's for people over sixty are feeling very targeted and very afraid but the the kind of show it's it's zoom thing where they show up and it's light and it's goofy like yesterday where my bathrobe Show Intel and the purpose of very very serious but I wanna make a light and fawn and day. It's tiny habits for those moments of acute anxiety and that's what we're going to be talking about today now. I'm GonNa have some suggestions for them. But I like to have a very inactive teaching style. I'm going to bring them into rooms and small groups and have them share with each other and then come back to the groups. I'm going to pull from the wisdom of these older adults. What can you do in a single moment or in a short bursts of time if you have Bam surging anxiety and minar go out to nature? Get Out to do anything related to nature. That's one another one is to play a musical instrument. I'm not a good musician. But I know that playing a musical instrument matters and I have a range of instruments. I can play from the guitar. The OCALA to the recorder which not everybody loves. But that's my instrument of choice right now and Sub that hanging out with your dog for a while if you have a dog or a pet is great and then so those are three. That are two months for me for sure but some of us just managing it from the beginning from the very started this series. I was telling all the dealt stop watching so much. Tv News Understand TV news. Sorry networks not designed to bring you the most sensational stuff and my dad used to watch it at night before to bed. It's like that's the worst thing you could be doing. So yes there are things you can do in the moment and this is what I want to help the older adults today connect with so they have a game plan so they know boom and those moments where my anxiety. Just off the charts. Here's what I'm GONNA do. I'm GonNa play the guitar. I'M GONNA water my house plants. I'M GONNA go outside for a walk. I'M GONNA play fetch with my dog. Now there's I expect to hear things around meditation and listening to music and there'll be other things but the key I think especially now and especially for older adults anyone who's going to have these moments and I'm not talking something like panic attacks like this person in my life where I think something physiological there. There's a his it's not just krona virus. But what I want people to have is a game plan because we're all gonna feel super anxious And we isolated. I think to write like lots like my mom. She's by herself and Cam Canadian her by herself in Canada she's isolated. She doesn't play the Ukulele or any kind of instrument to can't walk outside because it's minus forty so she has no nature. She's not going to meditate what you like. What do people like that do when they don't have those options to them today and by the way she's one of those people that listen to the news twenty four hours a day and then Called me with like basically with every spy took Agency heard that this person's dying where this is happening what are they. What are those people do three hours from now? I will be much much smarter on this because I will have all these suggestions from all these people but let me give some examples. Here's some things That I used to do. I don't do these anymore but I did because there was a time in my life before I figured out tiny habits. There's a time my life. When I was really stressed things Stamford. I was under a lot of pressure for global conferences. I was organizing. I was doing a startup that raised a bunch of money for including It went under it was called the act. Pack it's a voice messaging service sort of a like Marco Polo is today and it was ahead of its time and I couldn't make it work but I'd taken money from investors including Mike family big mistake and on and on so I would. I was just anxious so what I would do is I. Would you know up at night? I would watch videos of puppies playing on the Internet. That super calmed me. I would in my Home Office. I put up these life size. I don't know where I found life-sized pictures of people's heads of all ages and nationalities and races and they're all smiling and on like wallpaper the top of my office with all these smiling faces because I know that if you have smiles around you it's going to like affect you so I I was doing all these things to cope. Then I got and I think this is a good one. I mean not. Everybody's GonNa Watch. You can watch puppy that is in. You can't get the faces but I got those coloring books. This is before they became like popular where I would Coloring books and I would color varies slowly and I would purposely not try to finish the picture you go slow as I possibly could. And just be in the moment. It was kind of meditation. So that for me worked out really well. So they're the so. I can suggest these things and this goes along very much with my book and tiny habits people need to find what works for them and so they might have heard. Yvonne watches puppies. Well that may or may not be the right solution for you. There is a systematic way to find the right things for you and and it's not as hard as you think but just sat about doing it and part of it is just trying it. Does coloring barely slowly work? Does watching puppy videos work. Does you know The trade reduce my stress just but have a game plan but you can figure out what that game plan is. Well I I I WANNA say everything. You always see what you're saying. It seems like it's pretty common sense but people have to be in touch with have some self awareness For the full route of everything you're talking about is like having enough self awareness to know at what kind of person you are woods. Wits POSSIBLY NOT GONNA WORK. And what's going to work and that's what we're setting the beginning of this podcast. Is that like you? Don't don't.

Heiner Home Office Yvonne OCALA Marco Polo Stamford Cam Canada Mike family
"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

13:14 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"Helping yourself do what you already wanted to help yourself feel successful in any product or program should do the same thing if you want it to work in the long term suffer temporary things? There are lots of ways to get ourselves to do things temprorarily but for lasting change. Those things really matter. So what did you learn you find out in all your Nollie or research? Impractical like Florida things at. I'm like I'm paid or look like they would work. Didn't work at all but impractical experience. Where did these people took to the most the easiest ways you would think that making a big public commitment announcing on facebook from now on? I'm going to work out an hour a day or I'm going to lose fifteen pounds in the next ninety days and you hold me to it. Everybody and if I don't do it you would think that would work. It doesn't work very very well out all works to set you up to be really nervous anxious and to maybe humiliate you in front of your friends. So it's not finding a way to put yourself on the hot seat in front of others works temporarily but it doesn't work effectively for lasting change. So that's one thing that were often you often see in your often shown you think. Oh if I just you know in this moment I'm so upset. One of my students did this when he posted. I was like oh no. He had a drinking problem. This is after he left Stanford but we are friends on facebook and he announced. Hey everybody now commit to all of you. I'll never drink again to back. I really really really hope that's true but this is not a method that reliably works just taking proclamation on facebook now. What might have done is bring him support and empathy and guidance and help from others so that might be good but just the pronounce just putting yourself in a difficult situation. Socially to change your behavior in the long term I just don't see evidence that works reliably. What happened to the Guy I don't know actually I mean I didn't follow up and say you're doing that I hope he's okay We're now you know. Maybe I'll I think since that. I'm pretty sure it didn't work but It's it's things like that that people are led to believe Or they even to think. Okay if I just read. All the academic studies on Behavior Change. I'll be able to change my behavior. No if I understand neuroscience by read up on what's going on chemically in the brain then I'll be able to change habits. No Return. Neuroscientist would be the fittest must prosperous. Must grounded people. They're not so it's the other thing is that adds up to information alone does not change behavior reliably so it's not about an lack of information or even a lack of having enough motivation. It's about having a easy to do. Approach that you can do even on your worst days even on the days that you are stressed out you can still do the habit. You can still make progress. You can still feel successful and a way of designing those habits. And that's that's tiny habits is all about is cares it system. Here's how you designed for any habit that you want and it's yes you have to design the habit there's some pieces theresa okay. Let's make it really tiny. Let's find work fits in my day. Let me wired by celebration And that's not hard to do but people don't WanNa say there's a learning curve. There's a very gentle learning slope. A like what's the difference between doing ten pushups into? There's a huge difference. What's the difference between flopping all your teeth in one? It's a huge difference. It's just like when e commerce was really knew there were a different places you could buy stuff Amazon. Did one click. Then they won because of one click because they made it easy. There was a big difference. Between five clicks in one click and simplicity. There is a third maximum that I don't share in the book. There's only three and its simplicity. Changes Savior so just understanding that the easier. You make the new habit for yourself. The more likely you're going to succeed on so yeah I'm talking about simplicity. But isn't that simplicity and ease the same thing really? I mean mature. Sure sure to some extent. Yeah now you I break it down. Say there are five links in the ability chain. How much time does it take how much money they can and so on so? I break it down so I take things like motivation. I break it down and I take ability and I break it down and take prompt and break it. So these three really important components that comprise any behavior then to go further within that. Like what are the types of motivation? What are the factors in ability? And what are the different ways? You can prompt yourself so I love systems case. It was super natural for me to map out the system of behavior and then the subsets and then the process and create flowcharts. That are back out of the book that I can't argue in the book because really fine well because some people get intimidated. I guess by flow charts. So yeah I I. I do a little bit like I have to tell you when I was reading I was like to go through those charts a little bit like I was. GonNa like early pretty quickly to get to the information because I'm bad with it but like you know the thing that day willpower and discipline her. Also things right like people who are like really successful like a lot of people who may be listening to this or not it both are okay you know. I have a lot of discipline so I'm knock limited. I'm I'M GONNA work out at four and I'm going to knock check my email. They are very very structured and now throwing in this new door for them. Their whole structures obviously a lot. It's very throat off And they'll say off I have I'll use myself like okay. I'm going to be. I have a lot of discipline so discipline. I'm not gonNA eat that chocolate cake that my kids are eating because it's costly around my house. Now and it's it's it's like it's discipline. Willpower don't work long term. Brian and I've said that for a while that you know. It's not about focusing on discipline. I mean yes. You can exert willpower and you can use discipline in moments and their times. We really need to do that but to use it day in and day out to get yourself to workout or in a certain way or resist certain foods. It's a very unusual person that can do that and so great. It's nice bills. Are those kind of people in the world but for the rest of us which is the vast majority. Let's not fool ourselves and think we can rely on discipline or willpower to make lasting change because we're just deluding ourselves. And I'm not even by the way I don't need to only talk about like weight loss or working out. It's just like an easy thing to talk about just enough but also about being productive about it now Having get it being productive activities me give an example from an hour ago in my own life so here I am my life. Hasn't been that appended. Because I do so much from home. And so on. But still the distraction of the news and everything so I just found myself not really settling into work and it was like okay and I was wandering around the hustle but I was like this is weird for me so what I did. I did a tiny habit. I set a timer for seven minutes and the habit is to set the timer and then it was like okay during these seven minutes. I'm just going to prioritize what I need to do today. And so then I prioritize seven minutes and it became really clear to me what I was doing and what I was not doing and then I just over the next project so the habit that I've learned is one that works really well for lots of people because I've shared a lot of people probably figured this out on their own is by setting a timer for when you find yourself procrastinating or spinning your wheels or whatever you can trick yourself in to being productive and getting started by just setting a timer can be three minutes seven minutes twelve minutes whatever and you set it in the tell yourself well by still just want to wander on the House after seven minutes I will but guess what once you start getting some momentum. It's so much easier just to keep going so that happened to me today and I think is because there's so much going on in the news and then within tiny habits we've launched this global training series. That is just taking off big time and thinking a lot about that and and so boom but I was able to fall back on this habit. Get myself back to work and back to being productive cow. It wasn't a matter of discipline or will it was just. Maybe it was a matter of discipline for like three seconds to set the timer. It's like okay. Set the timer Donna. Do It yes. And so it wasn't long term. It was just in one single moment. Take the next step and get on my way and so that that worked well. In that seven minutes you wrote it to do lists. You will have a way of prioritizing so I just dove back into my already kind of done it this morning but I realized I didn't do it very effectively. So how do you retire him? I use stickers on card so I yes I have a whole this is oh my gosh prioritizes ask. People are better but for me. The way it works for me is anything that I want to do for sure. I write it down on one of these little stickers yellow is just for a normal task and then I have cards that are devoted to specific projects so one is to my Stanford lab and wants to this global training series and I have a boot camp coming up and put each sticker on the card. And then if it's yet you still have confidential information on it. I think at Catholic anyway. The yellow ones are tasks. The pink ones are things. I must do today so for example. If you WANNA get into this is funny. I have a really good friend here in Maui. She's ninety one and I just feel like I should call eight and so that's not productivity but it's important to me and so that's pink that means I got today it's going to be bad and then my stanford colleague from School of Medicine. We got six warning planning research to help older adults with chronic virus. Her name's Dante so I needed to fall Nancy for sure on her email today because she summarized research meeting so I did that so once it's done. I said the sticker aside and so the the blue stickers are things that can do really really quickly like my colleague Cana. I needed to ask her about something. So blue means these are just. GimMe Caesar's So it's a way of a ranging stickers and having projects on cards and then just sore it and then the color coding as well so if there's a time of my day where I feel like a little momentum a psych let me just do the Blue Ones I'm GonNa do all the balloons Bam Bam and feels good. I mean right you know people listening you succeed on a bunch of small things you get him off your plate Bam Bam and I try to be the hardest thing I mean. Prioritization is really hard But I worked really hard on my systems for it and I found that a digital solution just won't work like a physical wasn't these stickers. Try to be realistic. Like I don't have ten pink stickers. I have three maybe a day and then I try to make the key for me as make progress on the most important projects. It's not just gets done. It's Although I do like that system to the I like it is. It's no what is important and then make progress on those things in that means. There's a whole bunch of things you're not going to do and that hurts. Labor hurts a lot sometimes. But that's just what you gotta do. In order to have impact in the world and to move things forward is you've got to say notice stuff or just set it aside or say maybe some day I'll get to this like here's a colleague from Stamford. I won't name the name. But that's somebody that's a nice to do child. He's a neurobiology. Stanford as I go one of my labs at. Oh you should reach him. I'm like sure but it wasn't urgent And maybe I'll get to it someday. But at least with the stickers and writing things down yeah now I don't have to have any anxiety around this being undone. I know it's not going to get lost..

facebook Florida Stanford Amazon love systems theresa Stamford Brian Donna Maui School of Medicine Dante Nancy
"dr bj fogg" Discussed on Habits and Hustle

Habits and Hustle

16:00 min | 1 year ago

"dr bj fogg" Discussed on Habits and Hustle

"Tiny habits I loved your Tedtalk. Are you a couple of debt? Talks though right and I've watched those but I say I really really enjoyed the first one. Thank you and your new book. Timing habits if thing this is what's going to be very difficult about this. Podcast you have so many of mazing tips tricks processes and how Gain a good at new habit had a bad habit and everything in between I don't know quicker even have enough time to cover everything I feel like. We'll see orders. We'll do a series. We should two part series once a week for the year. I I'm telling you I'm going through your walkout like okay. This this one piece can be literally entire podcast and so listen. I guess we'll just Kinda see where out far we can get in there but thanks for being on habits hustle. Thank you from biting me. Well this is going to emmy however would you live in Hawaii or you Kinda? Yeah part time in Maui and so you didn't escape what's going on here right now. We were already here and just made a decision to stay here so in a time like this. When everyone's basically on lockdown especially in California New York Building Habits New Habits is is gonNA is extra tricky and Is has a whole other layer on layer of difficulty with chaos and kid everything in between I don't even know where to begin. I guess I I guess the first place to begin is how do you it? A new a new normal is going to be. I don't know it could be monster all in our homes. How do we kind of shift and create A new set of habits that you know is kind of Florence. All of us. Yeah The environment around us. Changing all of us are creating. New Habits is probably. I'm quite sure in the history of the world. We have more human beings changing their habits right now than ever before and it may never happen like this again. I hope the environment so so much of our behavior in our habits are driven by our environment our context and right that's changed. There's an environment of fear environment of lockdown like today in Maui and Hawaii. Was the day that everybody stays home. And so people aren't doing their normal things aren't in their normal work environments and so whether people designed for it or not whether they want it or not your habits are changing and there will be some habits. Stayed The same and some change. Maybe a lot that change my own habits. Haven't changed that much because what I do is I do. Mostly remote work Medupi some shifts. I need to do And some of them might be bigger than others but most people are probably making really big ships right now and I think the key is to maintain the good habits you have and then for the habits that you have the shift around like how you work out or how you eat or how you work than design for the best habits that you can and be proactive about that. And that's really what my work and tiny habits is about. Here's how you design habits into your life if you do that deliberately. And it's not as hard as most people believe and just do the best. You can especially in this environment because there are so many distractions guy. There's the emmy very at for people who I know. You hate the word motivated but not hate. The word. Motivation isn't really a NAS to change behavior or to create a better behavior right and WanNa talk about that actually of a little bit. And what how? What are the ways? People the roadways how people shift behavior because at the end of the day Jim built a habit. It's actually about changing behavior right. Yeah so it is is I mapped it out. Habit is one type of behavior. There are other types of behaviors like doing things one time. We're doing things for a limited period of time or doing something more intensely whereas habits Behave you do quite automatically and motivation matters. Yes it matters. I though understand through my research and through coaching over forty thousand people inhabit that motivation is not the key to trading habits. Yes you have to be motivated to have a particular habit. So focused on habits. You want those that you feel like you should have But instead of focusing on motivation which if supplicant on you really focus on ability making it really easy and then the third component of figures the prompt. What's going to remind you to that behavior? So from the outset you pick habits you want so motivations built-in like if you Want to serve well. That's great awesome. Then make it really easy to do it. Make sure there's approved. That's kind of what I've done. That's why I live in Maui Part Time Right. I do not have to motivate myself to go surfing. I have to in fact do the opposite on days where I'm really busy or maybe the weather is really terrible. I have to stop myself from going on. I still go out and look at least so if you I know it sounds crazy but I'm not the only one in this situation so if it's a habit that you want and it's really about making it easy to do in finding it prompt and that essences tiny habits right there but let's just. Let's just stay on the motivation because people ask me all the time just they also saw that you worked with weight watchers or with Dave Kirk off. Which is what. I was with weight watchers for so many years and so that I was reading your book and I'm like Oh my God I know I know that guy. Yeah Yeah we to actually add watches. I'm not just saying that because I was involved with them for many years. That was because it actually does work. I mean is it reason why it there. There is success to it but Anyway I get asked a lot but motivation like wow. I'm just not motivated to work out of just not loaded at. How do I get motivated? And people always say that it's motivation and you really talk a lot about the different types of motivation. You can have a storage motivation menu. cloth You can you. Let's talk about the different kinds of motivation and walk. You're the expert. Tell us you know logistics categorize it this way. There are aspirations down. We have like I want to be healthier. I WANNA lose weight and there's motivation for that abstract thing that aspiration and then there are specific behaviors. WanNa Surf I WANNA eat three carats everyday and the motivation for that specific behavior. So motivation applies in both contexts. So yes you need to be motivated for that aspiration. I WANNA be more fit or I want to be more productive but then you need to find the behavior the specific new habit. That will take you there and you need to find a new habit that you're motivated to do so in terms of fitness. I think all of us are motivated to have more energy and be more fit. And so that's there than the challenge is to find the exercise or the new habit. That will get you that that you also wanted so if you came to me and said. Okay. Bj going to have you walk on a treadmill and a gym for an hour a day. That's how you're GONNA BE FIT. It's like no known aboard like I might be able to get myself to do that for a time. No I'm not on board with that. But then he say Oh go surfing. I'm totally unemployed. Which is harder than walking on a treadmill so motivation applies to the aspirations are outcome that we want but it's really important to also connect with the new habit that you're doing and find one that you want to do so if it's not walking on the treadmill look for exerciser fitness habits that you do want and don't just assume because you've watched. Ted Talk or you some TV show or friend told you that something great. That's right for you. So the method that I outlined tiny habits is a way to figure out which specific new habit is a good match for you and that includes something that you're already motivated to do that. You want to do that you like doing well. You talked about that. I believe in you. Know the steps to change Design your behavior right like what not to do and what to do right like what what. Why are you laughing? Well because I it's just there's so many people that just assume all this stuff that they've heard for decades is right and they're like okay. I don't really want to go to the gym. But I guess I'll go do and that's part of what my work and my books about is to say. Hey people so much of what you've heard about habits is wrong so stop believing it away and don't laugh out of derision it's just it's so commonplace and once people see it of course of course if. I want to walk on the treadmill now not going to become a habit so there's kind of this nice moment of insight people can get like. Oh help myself do what I already want to do. Can really be that easy. Yes it's not it's like people always say what's the best best thing is to do to lose weight and the best thing is that you're actually going to do like there's do. I have to run well. No you don't have to run if you're not if you don't like running you're not gonna Rod so they'll pick that activity pick something different. I know what I you're very. It's very what you talk about is so contrary wherever here is because you don't like in your whole book and what you're talking about you've never used the word like goal like here's your goal. It's about like you'd never liked working or remorse right. Everyone always talks about well if you want it do this. And you'll get this or have this goal and you're like people at all how it works right. Yeah I mean you. You don't have to set goals. The there are times when those are helpful You don't have to be set up an accountability partner. There's times when that could work The the really the key to key takeaways and I called them maxims and everything falls under these two statements. One is help yourself do what you already want to do. That's maximum number one and maximum number to help yourself feel successful so goals setting helps you feel successful do it. But there are people where it doesn't and it scares them and they know that they set a goal. They won't even do it because they've done it before. And it helps them feel unsuccessful if accountability partner helps you feel successful still it. But if it doesn't don't do it so there's a lot of techniques approaches that it's hard to say. Yeah that's good. Or bad the overriding principles or does to yourself which already want to do and help yourself feel successful so anything you look at whether it's a specific technique like accountability partners or an overall program like weight watchers or Peleton. Or what have you ask yourself? Is doing those things from enough? Yes Divan if fidel than avoided. Because it's not going to work in the long in the long term so that in a situation we're in right now. Right where a big motivation would be or stock by the lake to figure out what we're second home. We have lots of work screaming. Kids now not a school. Isn't that big enough motivation to start at a? I guess a a different behavior will eliminate a bad one. We're in a very unusual time Usually motivation will if it surges. It will go down fairly quickly and I've called that name that with health. Dr David Sobel. Thank you David. Call at the motivation wave. It goes up and then it will come back down wherein appeared. That's more like a soon Nami. It goes up and it doesn't come down quickly. A will come down but it's not doing it quickly. So we have a period of weeks and certainly months. Hopefully not years months of where we're GONNA be in an unusually high state of motivation for certain things protect ourselves from virus transmission. First and foremost and so in when motivation is high. Were able to get ourselves to do difficult things when it drops. We can't do those difficult things. So where and we've seen this globally where the people were all doing these really hard new behaviors and we're keeping them up because the motivation so high right now. This is a really unusual period. It's a Su- Nami the motivation to NAMI rather wave. That goes up and down. So how did you become a a Europe behavioral scientist but as a lot of your I guess all your research is it based on practical experience. You try these out. People are defense trial and error on yourself. A bunch of forty thousand or fifty thousand I. It is a combo of IT'S A. It's a Combo of academic work in doing research. Looking at the research and hands on experience in coaching. I stopped counting at forty thousand people so I save fifty thousand personally. Coaching forty thousand plus In habit changed and I did that through email so it wasn't like they showed up at my home or whatever but it was individual emails year for starting back in two thousand eleven week after week after week after week people hundreds of people and really fast at it Automated parts of it. But I would look at everybody's email that would I mean it was a daily thing where I would spend time of every day coat for years and after a while you see the patterns of what works. And what doesn't in a way that an academic study cannot teach you because it's people in the real world creating real habits and you're just you eventually see patterns and the patterns are overwhelmingly clear and not really helped me than look back at the academic work and go. Oh yeah this could have worked as a laboratory setting. This doesn't work in the real world and so on an even help focus my own research so I was studying. Not The tradition right if I just picked up on the academic tradition. I'd be studying things. That may not matter very much but looking at things actually matter. That's where the maximum came from the combination of. What do I know? Is Behavioral Scientist? What do I know as somebody who's hands on for you know week after week for years and it really boils down to those two maxims and I at first even though I had a sense those variety I almost didn't say them even to myself that no it can't be that simple can't live under those two things then after all just end up just yeah it really boils down.

Maui partner Hawaii Dr David Sobel WanNa Tedtalk New York California Europe Su- Nami Florence Ted Talk Behavioral Scientist Jim Dave Kirk Bj behavioral scientist Rod fidel