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How to Make Behavior Change Stick | This episode is sponsored by Bioptimizers, Paleovalley, and Athletic Greens\nWe\u2019ve all been there\u2014changing an old habit or creating a new one can be challenging. And we often incorporate our lack of success at habit change into part of our identity and feeling bad about ourselves. But when we use science to understand the secrets to lasting behavior change, it\u2019s clear there are ways to overcome the struggle and get the results we want. One of those secrets is building off of small changes over time. I did this myself, by doing pushups while I waited for the shower to heat up I went from being able to do one to now doing 50! Today, I talk to Dr. BJ Fogg about the science of lasting behavior change and the success he\u2019s seen in those who\u2019ve used his system.\xa0\xa0\nDr. Fogg is a behavior scientist with deep experience in innovation and teaching. For the past 20 years at Stanford University, he has directed a research lab and he also teaches his models and methods in graduate seminars. BJ has personally coached over 40,000 people in forming new habits, using his breakthrough method called \u201cTiny Habits.\u201d His New York Times bestselling book, Tiny Habits: The Small Changes that Change Everything, was published in early 2020 and is contracted to be published in over 25 languages.\nThis episode is brought to you by Bioptimizers, Paleovalley and Athletic Greens.\nRight now you can try Bioptimizers Magnesium Breakthrough for 10% off, just go to bioptimizers.com/hyman and use the code HYMAN10 at checkout.\nPaleovalley is offering 15% off your entire first order. Just go to paleovalley.com/hyman to check out all their clean Paleo products and take advantage of this deal.\nAthletic Greens is offering Doctor\u2019s Farmacy listeners a full year supply of their Vitamin D3/K2 Liquid Formula free with your first purchase, plus 5 free travel packs. Just go to athleticgreens.com/hyman to take advantage of this great offer.\nHere are more of the details from our interview:\xa0\n\nHow BJ\u2019s Mormon upbringing, homosexuality, and perfectionism set the groundwork for his work on behavior change ( 8:15)\n\nWhy feeling successful is the key to building new habits and behavior change (16:46)\n\nThe Fogg Behavior Model and the convergence of motivation, ability, and prompt (18:05)\n\nWhy specificity and simplicity are key to behavior change (23:23)\n\nThe pervasive myth that eating less and exercise more is the secret to weight loss (25:34)\n\nWhy behavior change is not about discipline and willpower (29:35)\n\nRepetition does not create habits, emotion does (36:01)\n\nThree ways to make lasting change (48:10)\n\nTwo overarching maxims for creating behavior change\u2014help people do what they already want to do and help people feel successful (53:59)\n\nUntangling vs. breaking habits (1:00:01)\n\nLearn more about BJ\u2019s work at tinyhabits.com and follow him on Facebook @TinyHabits, on Instagram @bjfogg, and on Twitter @bjfogg.\nJoin the Free 5-Day Program to Build Habits at https://www.tinyhabits.com/join and learn more about the Tiny Habits Certification Program at https://www.tinyhabits.com/certify.\n\n \nLearn more about your ad choices. Visit megaphone.fm/adchoices