Do You Need A Tiny Wellbeing Habit?

Podcast with Dr. BJ Fogg

DELIVERED BY The Wellbeing Lab

Dr. BJ Fogg teaches good people how behavior works, so they can create products and services that benefit everyday people around the world. A behavioral scientist with deep experience in innovation and teaching, BJ runs a research lab at Stanford University, and trains innovators to use his work, so they can create solutions that influence behavior in health, financial wellbeing, learning, productivity, and more. He’s personally coached over 40,000 people informing new habits using his breakthrough method called Tiny Habits. And, his forthcoming book Tiny Habits: The Small Changes That Change Everything is scheduled for publication in early 2020.

In this week’s episode, we learn the simple recipe for creating tiny habits and how to deal with our motivation monkeys and surface the golden behaviors that improve our wellbeing.

Connect with BJ Fogg: 

You’ll Learn:

  • [02:39] – BJ explains why most of us find changing our behaviors challenging because we approach change in the wrong way.
  • [04:16] – BJ outlines the three variables his research has found that can make changing our behavior easier.
  • [08:17] – BJ explains why our motivations for changing our behavior is often unreliable and how we can tame our motivation monkeys.
  • [09:49] –  BJ shares some tips on managing motivation conflicts and motivation waves when it comes to changing our behaviors.
  • [13:12] – BJ shares his tips for how we can surface golden behaviors to create more of the changes we’re wanting.
  • [15:43] – BJ helps us understand the important difference between our aspirations, our goals, and our behaviors when it comes to surfacing our golden behaviors.
  • [17:32] – BJ shares the recipe for turning golden behaviors into tiny habits.
  • [20:22] – BJ explains why we need to celebrate the completion of our habits and the role mood plays in helping us to create behavior changes.
  • [25:46] – BJ outlines how an ability chain model can help us troubleshoot our tiny habits when the changes we want to create become stuck.
  • [27:41] – BJ completes the Lightning Round.

Your Resources:

Thanks for listening! 

Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.

Please leave an honest review of the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them.  And don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing.

Until next time, take care!  Thank you BJ!

Quick tip:You can save this post to your favorites, so you can access it quickly and easily later! Just click the “Add to Favorites” button to save it forever. You can then find it later in My Toolbox -> My Favorites.

Free Leadership Toolkit

Supercharge safety, wellbeing, and performance for your team.

Download now

Free Leaders Survey Tool

Take our free five minute survey to minimize psychosocial risks and build on psychological safety

Learn More

Wellbeing Survey For Youth

Our free PERMAH Wellbeing Survey Tool For Youth is now available.

Learn More

Wellbeing Survey For Kids

Our FREE PERMAH Survey tool for Kids under 12 is now available.

Learn More


Listen to the world’s leading positive psychology researchers and practitioners as they share their insights on our top-rated podcast.

Listen Now


Do you want to help boost people’s wellbeing, resilience & performance? Then join us for the next round of Certificate In Creating Wellbeing.

Learn More