EPISODE 384: Tiny Habits that Lead to Big Change

I set a goal to run a marathon this year. The truth is, I hardly ever run, but like any good mid-life crisis man, I wanted to tackle that goal and prove I could do hard things. Sounds great, right? Fun and challenging? Here’s the problem—I didn’t do it. I don’t even think I wanted to do it.

If I had been smarter, I would have set a tiny goal, like running 5 km per week for a year for example. Then I could “win” the milestone goal, and if the marathon happened, it’d be gravy. Instead, here I am approaching the end of the year, and even though actually I’ve logged 10-15 km per week consistently throughout this year, I don’t feel like it matters. But of course it matter. My goal was just poorly crafted.

In this “dream big” and “hustle hard” era, it can be difficult to dial it back and focus on tiny goals and tiny habits, but I’m convinced it’s where most of the change is actually possible. On this week’s show, Dr. BJ Fogg shares his behavioral change research from his upcoming book.

What You’ll Learn:

  • How you need an epiphany, an environment change, or a collection of tiny habits to make lasting change
  • Why stacking small successes is often much wiser than chasing huge moonshots
  • Why feeling good is the best way to change
  • How things that make you feel guilt and shame are unlikely to motivate you long-term


Dr. BJ Fogg founded the Behavior Design Lab at Stanford University, where he directs research and innovation. He teaches industry innovators how to use his models in Behavior Design. The purpose of his research and teaching is to help people improve their lives. BJ is the author of Persuasive Technology, and Tiny Habits: The Small Changes That Change Everything is coming out in a couple months.

Nutritional Tip of the Week:

  • Food Allergies

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