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Episode 152
The Doctor's Farmacy

How to Make Behavior Change Stick

Open the Podcasts app and search for The Doctor’s Farmacy. If you’re viewing this site on your phone, you can just tap on the

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We’ve all been there—changing an old habit or creating a new one can be challenging. And we often incorporate our lack of success at habit change into part of our identity and feeling bad about ourselves. But when we use science to understand the secrets to lasting behavior change, it’s clear there are ways to overcome the struggle and get the results we want. 

One of those secrets is building off of small changes over time. I did this myself, by doing pushups while I waited for the shower to heat up I went from being able to do one to now doing 50! Today, I talk to Dr. BJ Fogg about the science of lasting behavior change and the success he’s seen in those who’ve used his system.  

You may have already guessed what practice Dr. Fogg has found most successful: starting with tiny habits to create big change. He and I talk about his personal experience in discovering why this is the key to successful habit change and why we need a system with simplicity and specificity. Breaking our goals down into incredibly simple steps is essential to staying motivated and sticking with them over the long-term.  

Having trouble changing habits is not about a lack of willpower or discipline. I love that Dr. Fogg talks about this and that he shares why repetition is not the true driver behind creating new habits, emotion is. 

From learning how to stop a bad habit to starting a new, beneficial one, Dr. Fogg and I talk about using positive reinforcement and his tiny habits system to achieve both. 

Change is part of being human. I hope you’ll tune in to learn more about achieving the changes you want and making it easier on yourself, and more fun, along the way. 

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I hope you enjoyed this conversation as much as I did. Wishing you health and happiness,
Mark Hyman, MD
Mark Hyman, MD

In this episode, you will learn (video / audio):

  1. How BJ’s Mormon upbringing, homosexuality, and perfectionism set the groundwork for his work on behavior change
    (4:05 / 8:15)
  2. Why feeling successful is the key to building new habits and behavior change
    (12:36 / 16:46)
  3. The Fogg Behavior Model and the convergence of motivation, ability, and prompt
    (13:55 / 18:05)
  4. Why specificity and simplicity are key to behavior change
    (19:13 / 23:23)
  5. The pervasive myth that eating less and exercise more is the secret to weight loss
    (21:24 / 25:34)
  6. Why behavior change is not about discipline and willpower
    (23:53 / 29:35)
  7. Repetition does not create habits, emotion does
    (30:19 / 36:01)
  8. Three ways to make lasting change
    (42:28 / 48:10)
  9. Two overarching maxims for creating behavior change—help people do what they already want to do and help people feel successful
    (48:17 / 53:59)
  10. Untangling vs. breaking habits
    (54:19 / 1:00:01)

Guest

 
Mark Hyman, MD

Mark Hyman, MD is the Founder and Director of The UltraWellness Center, the Head of Strategy and Innovation of Cleveland Clinic's Center for Functional Medicine, and a 13-time New York Times Bestselling author.

If you are looking for personalized medical support, we highly recommend contacting Dr. Hyman’s UltraWellness Center in Lenox, Massachusetts today.

 
Dr. BJ Fogg

Dr. Fogg is a behavior scientist with deep experience in innovation and teaching. For the past 20 years at Stanford University, he has directed a research lab and he also teaches his models and methods in graduate seminars. BJ has personally coached over 40,000 people in forming new habits, using his breakthrough method called “Tiny Habits.” His New York Times bestselling book, Tiny Habits: The Small Changes that Change Everything, was published in early 2020 and is contracted to be published in over 25 languages.

Show Notes

  1. Join the Free 5-Day Program to Build Habits
  2. Tiny Habits Certification Program

If you are looking for personalized medical support, we highly recommend contacting Dr. Hyman’s UltraWellness Center in Lenox, Massachusetts today.

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