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This episode is sponsored by Rupa Health and Athletic Greens.\n\xa0\nWe\u2019ve all been there\u2014changing an old habit or creating a new one can be challenging. 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. 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\n\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. 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.\n\xa0\nThis episode is brought to you by Rupa Health and Athletic Greens.\n\xa0\nRupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. Check out a free live demo with a Q&A or create an account here.\xa0\n\xa0\nAthletic Greens is offering my listeners 10 free travel packs of AG1 when you make your first purchase here.\n\xa0\nHere are more of the details from our interview (audio version / Apple Subscriber version):\xa0\n\n\nHow BJ\u2019s Mormon upbringing, homosexuality, and perfectionism set the groundwork for his work on behavior change (7:35 / 4:07)\xa0\xa0\xa0\xa0\xa0\n\nWhy feeling successful is the key to building new habits and behavior change (16:06 /\xa0 12:19)\xa0\xa0\xa0\n\nThe Fogg Behavior Model and the convergence of motivation, ability, and prompt (17:25 / 14:19)\n\nWhy specificity and simplicity are key to behavior change (22:43 / 19:05)\n\nThe pervasive myth that eating less and exercise more is the secret to weight loss (24:54 / 21:27)\xa0\n\nWhy behavior change is not about discipline and willpower (26:27 / 23:36)\xa0\xa0\xa0\xa0\xa0\xa0\n\nRepetition does not create habits, emotion does (32:53 / 29:42)\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\n\nThree ways to make lasting change (45:02 / 41:49)\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\n\nTwo overarching maxims for creating behavior change\u2014help people do what they already want to do and help people feel successful (50:52 / 47:29\n\nUntangling vs. breaking habits (56:54 / 52:08)\n\n\nLearn more about BJ\u2019s work at tinyhabits.com and follow him on Facebook @TinyHabits, on Instagram @bjfogg, and on Twitter @bjfogg.\n\xa0\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