BJ Fogg, PhD
@bjfogg.bsky.social
Stanford Lifestyle Medicine
I share easy ways to build good habits.
NYTimes bestseller “Tiny Habits”
In industry, I train product people in Behavior Design, based on the Fogg Behavior Model
🤙Maui & surfing & ocean swimming
I share easy ways to build good habits.
NYTimes bestseller “Tiny Habits”
In industry, I train product people in Behavior Design, based on the Fogg Behavior Model
🤙Maui & surfing & ocean swimming
Pinned
BJ Fogg, PhD
@bjfogg.bsky.social
· Dec 21
Hey, y'all . . .
I welcome any questions you have about habits and behavior change.
I welcome any questions you have about habits and behavior change.
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
Two leaders trained with me earlier. They now want to upskill colleagues.
Stephanie Weldy & I customized carefully for this org
Now we are ready
June 9, 2025 at 7:43 PM
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
Two leaders trained with me earlier. They now want to upskill colleagues.
Stephanie Weldy & I customized carefully for this org
Now we are ready
Reposted by BJ Fogg, PhD
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
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
March 19, 2025 at 5:28 PM
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
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
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")
(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")
January 24, 2025 at 7:04 PM
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")
(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.
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.
January 24, 2025 at 7:00 PM
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.
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
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
January 11, 2025 at 1:28 AM
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
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
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.
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.
NEW: Meta (which owns Facebook, Instagram and Threads) now says it allows “allegations of mental illness or abnormality when based on gender or sexual orientation, given political and religious discourse about transgenderism and homosexuality and common non-serious usage of words like ‘weird.’"
January 8, 2025 at 10:43 PM
Derek is an expert in this area -- teens and mental health
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.
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.
December 30, 2024 at 12:11 AM
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.
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 welcome any questions you have about habits and behavior change.
December 21, 2024 at 12:59 AM
Hey, y'all . . .
I welcome any questions you have about habits and behavior change.
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
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.
www.psychologytoday.com
December 20, 2024 at 6:59 PM
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
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
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
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
health.usnews.com
December 19, 2024 at 7:09 PM
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
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.
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.
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
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
December 14, 2024 at 10:44 PM
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.
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.
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.
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.
December 13, 2024 at 7:42 PM
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.
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
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
December 13, 2024 at 12:47 AM
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
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
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
December 12, 2024 at 5:15 AM
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
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.)
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
December 10, 2024 at 12:39 AM
.
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.)
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.)
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.
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.
December 9, 2024 at 6:42 PM
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.
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
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
December 7, 2024 at 2:27 AM
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
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.
Should I tell the story of my popcorn addiction?
I know people snicker, but for me popcorn was the toughest habit to untangle.
December 7, 2024 at 1:31 AM
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.
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 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.
December 5, 2024 at 7:18 PM
.
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 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.
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.
December 5, 2024 at 5:19 PM
.
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.
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.
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.
December 5, 2024 at 3:34 PM
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.
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.
.
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
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
December 4, 2024 at 9:13 PM
.
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
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?
This sign feels relevant to our current moment in time.
But I can't quite explain why.
What's your interpretation?
December 4, 2024 at 1:21 AM
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?
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.
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.
December 2, 2024 at 11:05 PM
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.
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.
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.
December 1, 2024 at 1:27 AM
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.
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.