Book Review: Tiny Habits

Big changes start with small steps and establishing small habits. In this episode we cover a book by noted behavioral science researcher, BJ Fogg, called Tiny Habits. This is a book that Ian was particularly impressed with and has been wanting to discuss on the show for a while. In this episode, we discuss the Tiny Habits concept and its practical methodology for creating new habits and breaking old ones.

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Here are some highlights from this episode:

• The Fogg Behavior Model and what it tells us about forming habits.
• Ian explains why BJ Fogg says that it’s wrong to try to “break” a bad habit.
• How to make all of this easy (or easier).

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Show Notes

• 4:15 — Why habits are important to pay attention to and what role they play in our lives.
• 8:09 — Ian, March, and Darren share their personal experiences with building good habits and breaking bad ones.
• 14:14 — Ian explains the core concepts behind BJ Fogg’s methodology in Tiny Habits.
• 15:28 — Why the “tiny” component is so important to the process.
• 17:10 — The Fogg Behavior Model and what it tells us about forming habits.
• 21:45 — Ian explains why being highly motivated can actually be a bad thing for creating a new habit.
• 23:43 — The concept of “magic wanding” and how to figure out which behaviors to focus on.

• 28:49 — The relationship between ability and the formation of habits.
• 32:18 — Anchoring a new desired behavior to an existing habit.
• 35:50 — The relationship between emotions and habits.
• 39:58 — Ian explains why BJ Fogg says that it’s wrong to try to “break” a bad habit.
• 43:23 — Tactics to break bad habits by increasing the effort required to engage in those behaviors.
• 46:39 —Supporting others in their quest to adopt a new good habit.
• 50:00 — The Tiny Habits Recipe Card.

Mentions

• 📰 Website: Free Tiny Habits 5-Day Program
• 📖 Book: Tiny Habits by BJ Fogg

Episode Transcript

Coming soon.