On Wed I'm training a wonderful nonprofit. I’m teaching them Fogg Behavior Design. This well-known org helps ppl have better health & more hope. Two leaders trained with me earlier. They now want to upskill colleagues. Stephanie Weldy & I customized carefully for this org Now we are ready

Applying BJ Fogg's Ability Chain to social change newsletter.dadstrength.com/p/3-circles-... Also Mindfulness over ritual for rehab Talking politics with kids “Education is the point at which we decide whether we love the world enough to assume responsibility for it." – Hannah Arendt

3 circles, 6 constraints

Ritual vs. mindful movement, 3 circles, 6 constraints, Kids and politics, An article, a quote, a dad joke

newsletter.dadstrength.com

Yesterday the Stanford students did not ask me "How many days to create a habit?" (They'd already read my book Tiny Habits.) But if someone did ask this, I'd say: How many of you sat in the same spot today as before? How long did it take for that habit to form? (Usually, it's "one and done")

Many people think you should build just 1 habit at a time Nope. You can do more than 1 A Stanford student asked me about this yesterday. So I asked the class: "How many of you changed where you live this year?" "How many habits did you create -- all at once?" -- That made my point clear.

Hey . . . Do you know anyone who was a heavy drinker and was able to turn into a light drinker, without slipping back? I don’t. Correction: I do. However, that was the result of an environment change — a frat guy became a parent years later. Why did this work? Radical change of environment

Derek is an expert in this area -- teens and mental health

Derek E. Baird@derekeb.bsky.social · 2y ago

Words have power, and policies like this fuel the very stigma that pushes vulnerable teens further into isolation. It’s time for Meta to rethink this policy and prioritize the mental health and well-being of LGBTQ+ teens. Lives are on the line.

I’m gonna post some stuff about quitting alcohol. Warning: This is not my area of expertise. I’m an expert in forming habits, not breaking habit. These are very different creatures. Even so . . . I have some thoughts to share about alcohol that may help someone.

Hey, y'all . . . I welcome any questions you have about habits and behavior change.

I want to help you understand habits so you can create a better life Psychology Today summarizes some of my methods. Not quite how I'd say it, but it's okay Quoting someone else, the article says give yourself a reward like a coffee. My view: That's an incentive. Not a reward More in comments

Knowledge Is Not Enough for Success

Putting knowledge into action is the key to success, but it’s very difficult. Fortunately, there are ways to overcome this.

psychologytoday.com

Frustrating -- Journalist for USNews uses a lot of my input in a story. That's good. But she adds a quote from someone else -- that habits "take months to form" That's not accurate. (And so discouraging to readers) Fact --> When you design a habit in the right way, it can form quickly

Take the first easy step today: Jot down a few names of people you could invite. No commitment. No big deal. Simply pay attention to how you feel. If you stop there, that’s OK. But I’m hoping you see a couple names that inspire you to take next steps.

BJ Fogg, PhD@bjfogg.bsky.social · 2y ago

Gonna get kinda personal for a bit If it looks like you’ll spend the holiday alone, this post is for you Let’s suppose you celebrate Christmas. And you have no plans. I urge you to make a plan. Invite 2 or 3 people. Could be for Xmas eve Xmas brunch Xmas day tea 2 hours Low key You got this

I’m not a fan of adding features, but I’m going to make an exception. The best feature BlueSky can add is — 👉🏼 a metric of how much a person engages with other people’s posts. Make this metric visible at the moment people are deciding to follow someone or not.

This week I talked w/people who've mastered a daily habit that's kinda tough Trends? All of them -- High achievers in other areas Felt real benefits from habit Knew my Tiny Habits method Were fun to meet But I did not find how to help everyday ppl w/ this tough habit. Still exploring

Gonna get kinda personal for a bit If it looks like you’ll spend the holiday alone, this post is for you Let’s suppose you celebrate Christmas. And you have no plans. I urge you to make a plan. Invite 2 or 3 people. Could be for Xmas eve Xmas brunch Xmas day tea 2 hours Low key You got this

. Want a peaceful song to wind down your day? I helped write a song called "Twilight" See what you think: Apple Music: music.apple.com/us/album/twi... Spotify: open.spotify.com/track/4QJX41... Vimeo (this shows the lyrics): vimeo.com/1031307088 (See comments for some of the lyrics.)

Twilight (Acoustic) [feat. Sara Cenatiempo] by BJ Fogg on Apple Music

Song · 2024 · Duration 4:27

music.apple.com

One of these days … I hope somebody does good research on why people often ask this question: “How long does it take to form a habit?” Ugh. That’s not the best question to ask a habit expert. Why do people ask this question? I can make some guesses. And you can too.

Instead of resolutions for 2025, ask yourself this question: What is the simplest one-time change I can make to my home environment that will have the biggest impact on my well-being thru all of 2025? Come up with a few answers. Pick one you like best. And then do it. Bonus: share in a comment

I'm wondering . . . Should I tell the story of my popcorn addiction? I know people snicker, but for me popcorn was the toughest habit to untangle.

. The lack of vocabulary can make behavior change difficult. For example, in English we don’t have a word for — 1. something that looks difficult, but is actually easy to do 2. something that looks easy to do, but it’s actually difficult I hope we have words for the above. If so, let me know.

. The most valuable skill is not boosting motivation. The real superpower is designing for simplicity -- making things easy to do. Except for a few categories (like games), the best solutions win by making things easy to do.

I’m a fan of unusual college courses. I’m even a bigger fan if the course (1) tackles a hard problem (2) that has been underexplored. This new Stanford course does both.

David Palumbo-Liu@palumboliu.bsky.social · 2y ago

My new course for the coming term.

. Deep squatting is important to me. A few years ago, I could not do a deep squat & stay there in comfort. Now I can. The secret: I practiced in the shower. Daily I got more flexible, more skilled I still do this habit every day -- consistency matters The benefits outside the shower are real

Today I came across this sign while hiking in a remote forest. This sign feels relevant to our current moment in time. But I can't quite explain why. What's your interpretation?

Stand up while working This is NOT easy to do all day. But it is easy to start: 1. Find a short event on your calendar, like a 15-min mtg 2. Enter "stand" by that event 3. Stand when the time comes If you get tired before the meeting ends, then stop. That's fine. -- Repeat the above.

If you’re not sure about pursuing a PhD, then ask people for advice. You’ve got lots of generous PhD people here. Don’t be shy about asking. — Me? I usually say, “Go for it.” But sometimes I advise people to do industry work first.

True (ordinary) story: My husband went to farm market. I stayed home Without much thought, I tidied up one thing. Then I found myself tidying more. And more Soon I’d tidied the living room, a cabinet & a closet Enough for now Will my husband notice? No But that’s OK because I feel uplifted

A powerful way to strengthen a relationship: Follow up on what a person shares with you. For example: “How did your interview go?” … Pro tip —> Create a calendar entry to remind you to follow up: “Ask Sarah about job interview.” Important —> Be sincere

I’m loving this collection of songs. So I’m sharing it

David Emery@de-online.co.uk · 2y ago

The new Red Hot compilation, Transa, is so good. 100+ artists and almost 4hrs long, it’s been the perfect soundtrack today: music.apple.com/gb/album/tra...

Holiday tip . . . You can be the most engaging person at your holiday gathering by saying these 5 words: "That's interesting. Tell me more." Then you listen carefully. Repeat these 5 words sincerely. Over and over. See what happens.

The holidays are officially here so please check on your introvert friends! Bring them coffee and let them infodump! Text them just to cancel some plans you never made! See if there’s a phone call you can make on their behalf! You can make a real difference this holiday season!