BJ Fogg
@bjfogg
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I'm a Stanford behavior scientist. I've discovered new ways to change behavior. Learn more in my new book
Joined March 2007
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Tiny Habits is now a New York Times Bestseller.
I’m so grateful to the many people who made this a reality.
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A company asked for my 2020 prediction. Here it is (please don't be offended):
A movement to be “post-digital” will emerge in 2020.
We will start to realize that being chained to your mobile phone is a low-status behavior, similar to smoking.
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For the vast majority of people, the key to unlock behavior change is not boosting your motivation.
Nope.
Instead, it's lowering your expectations -- and just getting started. Next: Be nice to yourself all along the way.
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@ratemyskyperoom
The whole point of being on CNBC was to give my orchids some air time. Now my other orchids are jealous.
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I've mapped 2 types of willpower.
(You don't need either to create habits, btw).
In my monthly training for Tiny Habits Coaches, I will explain the 2 types for the 1st time. I'll give each a name.
If you're interested, let me know. I'll post key insights here.
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Please give these 3 gifts to people you love:
(1) hope
(2) your gratitude
(3) confidence in themselves
(Retweet if you agree)
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I just scanned thousands of responses from people who want to change their lives. My surprising conclusion: People are so critical of themselves. To be happier, maybe people just need to lower their standards.
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In our kitchen, we call this "SuperFridge." Yes, this takes a bit of work. Results are worth it.
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"Reducing Screen Time" is the focus of my Stanford course in Behavior Design. Should I share what we do -- step by step -- via Instagram stories? I've got mixed feelings about that.
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I broke a good habit. (Too bad)
My habit was to get in hot tub at 5am — to see stars, stretch & be mindful. Then 2 days ago, while floating on my back in the dark, a drowning rat crawled onto my chest.
Well, I saved him. But the disgust of the awful surprise broke my habit.
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When designing for behavior change, please realize that more ( theory / techniques / features ) is not better. Just like in cooking, more ingredients is not better. You need the right ingredients. And nothing more.
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I have a list of 1000 recipes for Tiny Habits (which will be in my upcoming book). Give me a # between 1 and 1000, and I'll post the recipe. For example,
#214
: After I get out of bed in the morning, I will give my dog a hug. (odd --- but someone found success with this)
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If you can't get yourself to prioritize today, do this:
1. Set a timer for 10 minutes
2. Tell yourself once 10 min is over, you can stop.
3. Start prioritizing
4. After 10 min, take stock
I predict you'll get a lot done in 10 minutes. You'll also feel more focused & relaxed
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Key to transforming your life is to recognize -- and to feel good about -- your daily successes, especially the tiny ones. This is my wish for you.
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Next week I'll launch "Tiny Habits to Stop Touching Your Face."
This will be research/intervention done in public view. That means we'll share everything as we go along.
For me, here's what a project looks like at the start . . .
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You can trick yourself into doing a full workout.
When you don't want to exercise, tell yourself:
"Just do 4 minutes. Then I can stop."
I predict a shift will happen around 3 min & 30 secs. Most days you'll want to continue.
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Designing for one-time actions (e.g., getting people to vote in 2020) is different from designing habits.
That said, all behavior types (incl. one-time actions and habits) are the result of Motivation, Ability & Prompts.
B=MAP
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My book Tiny Habits is in production. You can pre-order now. Each chapter shares a breakthrough I've saved just for this book. Fresh & practical. I'm thrilled.
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When I'm older, grouchier, & less wanting to be tactful, I will channel my "inner Don Norman" and point out why so many designs to change behavior are dismal failures. In the meantime, see this:
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I created a new framework for Behavior Design this week. Innovation can look messy.
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The overall flow in Behavior Design is similar for individuals (in my book) and professionals (meaning people creating products).
The steps in the green box?
That's the Tiny Habits method.
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More humans are changing habits now than any other period in history.
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Your exceptional intelligence gave you shortcuts in the classroom, but it doesn't give you shortcuts to long-term behavior change.
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Prediction: Within 10 years experts in behavior change won't use the word "goal." Instead, experts will focus on "aspirations" and "outcomes." Those words are more precise -- and more helpful.
#behaviordesign
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Why am I offering a free course on my book?
Because I want you to apply Tiny Habits immediately in your life.
Because I love teaching.
Because doing good matters more to me than money.
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When you learn Behavior Design, you also learn what does *not* change behavior. For example, information alone is an unreliable way to change behavior long term.
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Thought experiment:
Consider the 100s of habits you have -- how you commute to work, what side of the bed you use, & many more.
What % of those habits were created by (1) setting a goal & (2) tracking your progress?
(My work challenges conventional thinking. Stay tuned.)
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I’m delighted to see Sir Richard recommend Tiny Habits. Thank you,
@richardbranson
!
If you want your New Year’s Resolutions to stick you should make it a tiny habit, according to Dr BJ Fogg
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Your input please . . .
My Stanford lab may do research & design to help people get started on a plant-based diet.
Yes --> plant-based diet.
What do you think of this direction?
poor, fair, good, excellent . . . or something else?
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A personal note . . .
If you ever plan to buy my new book, I ask you to do so today (or very soon).
Early book sales are most beneficial to an author like me.
I will be very grateful for your support.
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My current Stanford course focuses on 1st step, 1st experience. Very important in Behavior Design. William James said it well
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Today an innovator asked how to make his new tool a habit w/ product designers.
He assumed this: Use tool over & over until it sticks.
Nope.
Instead --> Get people to use tool 1 time. Make sure 1st experience is amazing.
#EmotionsCreateHabits
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I didn't see this coming, but thanks to Stanford's flexibility my spring course will focus on coronavirus challenges.
I'll share more soon, but I'll start with evaluation criteria.
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My 3 steps to happiness: (1) Be 100% yourself, no matter what (2) Work hard doing what matters (3) Nurture your closest relationships
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I spoke at KataCon7 this morning. No slides. Instead, I used my blackboard & posters.
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Myths in our culture:
Elephants are afraid of mice.
You use only 10% of your brain.
One dog year equals seven human years.
A baby bird touched by humans gets rejected by mom
Repeating a behavior is how you create a habit.
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I may open this course to students outside of Stanford. This is possible because we will meet entirely on Zoom.
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Many talk about "better health choices."
Hmmm.
I think it's better to focus on "better health HABITS."
In some ways, choices and habits are opposites.
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When I first saw stacks of my book at the Maui Costco, that was a big moment. Wow. It's here.
Then . . .
I saw a woman reading my book.
I said, "That's a good book."
She said, "Have you read it?"
I said, "Well, yes. I wrote it," with an awkward chuckle
She asked me to sign it
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Here's a clear sign that I'm procrastinating:
I do a task that is not on my prioritized "to do" list.
. . . like tweeting this.
Now I need to figure out--> What am I procrastinating?
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In Behavior Design, you don't motivate an aspiration (eg "reduce stress"); instead, you facilitate behaviors that lead to aspiration
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.
Announcing —> The easiest way to design a new habit:
Use this on your mobile device. You simply swipe the cards to design the habit recipe you want.
#tinyhabits
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I’m honored that USA Today picked Tiny Habits for this list: “5 books not to miss.”
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Here's how it works: I'm doing final edits right now on my book (Tiny Habits). And it takes a lot of brainpower. So my brain says, "Hey, check twitter to see if people liked your last tweet. Wouldn't that feel good?" I resist but my brain wants a break and it keeps pestering me.
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I define "behavior" as (1) a type of person, (2) doing an action, (3) in a specific context/environment.
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Coronavirus challenge:
How to get people you love to do proper hygiene & distancing without being a total nag and damaging the relationship.
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Want to stop snacking in the evening?
Try this recipe from Tiny Habits:
"After I finish dinner, I will immediately brush & floss my teeth."
To join me, please like, comment or share this tweet.
#tinyhabits
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As I see it . . .
Tomorrow (Jan 20) is the psychology beginning to 2021.
By lucky coincidence, it's also the launch date for Tiny Habits in paperback.
Happy New Year, everyone!
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I sketched how motivation works in long-term behavior change (Level: Behavior Design 101)
http://t.co/Di9MAYXM
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Learning HOW to change requires practice.
Knowing WHAT to change requires wisdom.
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Most speakers/teachers go too slow.
You don’t need to speak quickly, but you should move your audience efficiently thru (1) new ideas and (2) a range of emotions.
Unless you’re a great speaker, don’t try to create a TED-style talk.
Instead —> More new ideas per minute
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The secret to lasting change: You keep trying, and you don't give up. You just take the next step, no matter how small.
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My course this year at Stanford?
"Behavior Design for Reducing Screen Time"
I invite you to help. Learn how:
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If there's a job you want, just start doing it (w/o pay). Key: Do it better than anyone else. Soon, you'll get hired for that job.
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Lasting change?
When a product fails to engage for the long term, you can be sure product does not:
1. Help people do what they already want to do
2. Help people feel successful
These are key to lasting change. I call them the Fogg Maxims
My book Tiny Habits explains more
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I've been on Planet Earth for 54 years. Now, I'm in best shape of my life: stronger, fitter & happier. Yes, you CAN improve your future.
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The most complicated graphic (so far) in my Stanford lab's project about getting people vaccinated.
I'll likely post a link to the project report tomorrow.
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Ugh.
I'm in the final stages of evaluating applications for my Stanford course -- "Behavior Design for Coronavirus Challenges."
This is painful because I will need to say "no" to many talented and motivated students.
Some are big fans of my work. All have potential. Ugh.
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I explain my Stanford course about "Reducing Screen Time." (I shot this video last week). Today, I'm debating going all in for 10 weeks, sharing what we do in the class, step by step. I'm not sure. Thoughts?
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Let me clarify "Design Crushes Willpower" -- 2 meanings. 1st (the good one) is that design wins. If U can design your life & behaviors well, U don't need to rely on willpower. 2nd is dark: Others design things that overwhelm your willpower. (You take back control via design)
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Talking with Dax and Monica was such a delight. As you might expect, they get me to share a bunch of private stuff.
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Warning:
Five tweets coming with a good dose of Behavior Design geekiness . . .
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Re: "bad habits" --> At times you can design to STOP the habit. Other times you need to SWAP (do alternate behavior). I'm studying this so I can tell you, with confidence, which to do for habit [x] -- stop or swap.
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My specialty is not emotions but I see emotions can cause us to remember. One future book (or Stanford class): "Emotions Create Habits"
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My philosophy on behavior change (perfection NOT required): (my video is 2 minutes)
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True or False?
The *best* way to stop a bad habit is to replace it with a good one.
I find no solid evidence for this claim.
If you think I'm wrong, please point me to solid research that supports this notion.
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Negative thoughts about the past can only hurt you. Forget about yesterday. Design for the future.
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Just met Pitbull. I asked: What advice do you have for my students? He said "Biggest room in the world is room for improvement"
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"Behavior Design" vs "Tiny Habits"? Behavior Design is my overall system, which you can use for any behavior challenge. Tiny Habits is a method I created for one purpose: creating habits
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For better health, tell yourself: "I'm the kind of person who tries to be healthy. I don't always succeed, but I always keep trying."
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Are you on Clubhouse?
How many days did it take to form a Clubhouse habit?
I welcome your responses.
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I explain how to do a Focus Map, step by step, in this 11-minute video:
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If you can't say "Good for me!" w/ real feeling, you can't be a superstar in creating habits. (My future book: "Emotions Create Habits")
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Someone just reminded me . . .
A few years ago, I taught 300+ people at a Kimberly-Clark global event to fist bump instead of handshake.
Why?
I wanted my keynote to change behavior. It worked: We fist-bumped for 2 days. (And it was fun)
Maybe I bring back this keynote.
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Tiny Habits can create hope.
My research shows this, but I've not mapped exactly how. The mechanism I hypothesize:
1. TH builds your confidence (my data confirms)
2. Increase in confidence reduces fear (not yet tested)
3. Reduced fear allows hope to be felt more (not yet tested)
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My data show that Friday is the worst day for new habits.
No surprise, right?
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If you've changed alone, but the people around you haven't changed, you will likely revert back. Social is that powerful.
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My Stanford lab is looking at the challenge of vaccination.
(We're being optimistic about a safe & effective vaccine.)
As a one-time behavior, vaccination would historically be seen as "compliance." But we will analyze this challenge using new frameworks from Behavior Design.
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You can now watch videos of recent sessions by the Tiny Habits team.
Our purpose: Help people manage coronavirus challenges better.
Go to this webpage, scroll to the bottom, and the click on the blue links:
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The opposite of threat is opportunity. So turn yourself 180 degrees when you feel threatened. That's when YOU will see opportunity.
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What can each of us do?
Get really skilled at creating hope in ourselves and others.
I explain how in my new book Tiny Habits.
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Before I give a talk, I think about people in audience. Then I think how I can help them most. This feeling guides the entire talk.
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Just finished cutting my own hair (again) while listening to Adele's 30.
Why?
Because the album is so sad that my haircut -- no matter how awful -- doesn't seem to matter much.
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Also, there's very little research on techniques for upregulating positive emotions.
Because this is key to habit formation, my Stanford lab will pursue this area in 2020.
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Notice how FB does this: The 1st item in your feed is an appetizer to get you to the 2nd item, which is an ad targeted to you. It seems FB uses a post from someone you love (1st item) to get you to scroll and see the ad (how they make money).
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Question: How can you tell if someone is in a Motivation Wave? (meaning --> temporary high levels of motivation)
Answer: They deviate from typical routines
Prediction: Android & iOS can (and will) capitalize on this. They track our routines & they can tell when we deviate
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Brembs (2009) says this about habits vs spontaneity:
"The success of an animal thus depends on finding the right balance between efficient exploitation of known resources through routine behavior and flexible exploration of possible new resources through novel behaviors."
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I’m in charge of my family reunion this year. The theme I chose: “Airplane mode.” That means no using devices while we are together.
@abc2020
#ScreenTime
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