As the "New Year New Me" feeling hits, behaviour scientist B J Fogg's new book shares his method for the most effective way to change your habits. He talks to us about it below.
What’s the premise of Tiny Habits?
You can change your habits – and your life – more easily than you think. With my new breakthrough method, you can create habits quickly. No need for willpower or motivation. With Tiny Habits you change by feeling good, not by feeling bad.
Who is the book aimed at?
Tiny Habits is for anyone who wants a reliable and realistic way to change habits and improve their lives better—to become the person you want to be.
What kind of research did you do before writing it?
I’m a behaviour scientist with 20 years experience directing a research lab at Stanford University. Tiny Habits draws on our research at Stanford. In addition, I’ve coached over 40,000 people in Tiny Habits, testing and refining the method. This started in 2011 as I personaly coached 200 to 300 people per week, testing different options and measuring results. After doing this week after week for about nine years (this was a lot of work!), the evidence is clear: Tiny Habits is surprisingly effective. And these small changes lead to bigger breakthroughs in people’s lives.
How did you go about adapting your research and method into a book format?
The book Tiny Habits gives a rich and practical explanation about how human behaviour really works, and how you can design efficiently for behaviour change. The five-day program I’ve offered online since 2011 is simpler. It doesn’t give the deeper insights or the detailed methods that my book shares.
If people only take away one lesson or message from Tiny Habits, what should it be?
The traditional ways of changing behaviour don’t work very well. So if you’d tried and failed, it’s not your fault. You just didn’t have the right method. Now, with Tiny Habits, that all changes. Now you can do what really works to create habits and ultimately transform your life.
Tiny Habits: The Small Changes that Change Everything by BJ Fogg is published by Virgin Books.