Show Notes

• 4:15  — Why habits are important to pay attention to and what role they play in our lives.
• 8:09  — Ian, March, and Darren share their personal experiences with building good habits and breaking bad ones.
• 14:14  — Ian explains the core concepts behind BJ Fogg’s methodology in Tiny Habits.
• 15:28  — Why the “tiny” component is so important to the process.
• 17:10  — The Fogg Behavior Model and what it tells us about forming habits.
• 21:45  — Ian explains why being highly motivated can actually be a bad thing for creating a new habit.
• 23:43  — The concept of “magic wanding” and how to figure out which behaviors to focus on.

• 28:49  — The relationship between ability and the formation of habits.
• 32:18  — Anchoring a new desired behavior to an existing habit.
• 35:50  — The relationship between emotions and habits.
• 39:58  — Ian explains why BJ Fogg says that it’s wrong to try to “break” a bad habit.
• 43:23  — Tactics to break bad habits by increasing the effort required to engage in those behaviors.
• 46:39 —Supporting others in their quest to adopt a new good habit.
• 50:00  — The Tiny Habits Recipe Card.

Mentions

• 📰 Website: Free Tiny Habits 5-Day Program
• 📖 Book: Tiny Habits by BJ Fogg