Close this search box.

Do you find yourself making huge goals only to fall short leaving you discouraged? Do you avoid making goals at all, for fear that leaving them unaccomplished will make you feel like a failure? On this episode of HealthMade radio, Dr. Michael Karlfeldt discusses goal setting with Psychologist BJ Fogg the founder and director of the Behavior Design Lab at Stanford University. He’s coached over 40,000 people in his behavior change methods and influenced countless more. His Tiny Habits method states that a new behavior happens when three elements come together: motivation, ability and a prompt.

Fogg believes that if we really want to make lasting changes in our lives we need to break them down into specific, easy behaviors (what he calls Tiny Habits), and find ways to trigger and reward them. Taking 30 seconds or less, a Tiny Habit is fast, simple and will grow.

For example, instead of having “get in shape” as a vague and intimidating goal, do two push-ups every time you make your morning coffee — that’s your Tiny Habit. After a while, you can increase the number of push-ups and expand into different exercises.

Our brains are wired for rewards. When we accomplish a task, we feel good and it helps to solidify a habit fast. 

In This Episode Learn:

BJ Fogg, PhD, founded the Behavior Design Lab at Stanford University. In addition to his research, Fogg teaches industry innovators how human behavior really works. He created the Tiny Habits Academy to help people around the world. He lives in Northern California and Maui. Find out more at BJFogg.com and visit TinyHabits.com His book is now available Tiny Habits: The Small Changes that Change Everything .