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The Adversity Advantage

Feb 22, 2021

The Secret to Creating Healthy Habits That Last!!!


Your habits can either make or break you. We often wonder, how we end up in destructive patterns or at a stalemate in life. We all make a conscious effort to create new habits that are healthier and better for us. We often see this at the beginning of the year with New Year's resolutions. Starting a habit is easy. Sticking with it is where the challenge arises. Today’s guest is the “ultimate guru” in habit formation. At the end of this episode, you will know how to create healthy habits that last and break those that don’t serve you. 


My guest today is BJ Fogg. BJ is a behavior scientist at Stanford University where he directs research and innovation at the Behavior Design Lab that he is the founder of.


In addition to his research, Fogg teaches industry innovators how human behavior really works. and is the author of the New York Times best-selling book, “Tiny Habits: The Small Changes That Change Everything.” BJ  has personally coached over 40,000 people in creating habits using his online platform and email.


In this episode, you are going to learn how important taking small steps are when it comes to habit formation. We also discuss the difference between a habit and behavior, the exact steps needed to create behaviors and habits that last, how to make behavior change easy, the importance of celebrating small wins, and habits we can create to sleep better and reduce screen time and so much more!


Topics discussed:


What's the difference between a habit and behavior?


Good habits and bad habits get started in the same way


Why motivation alone won't help you build a habit


How can you construct habits?


What can you do in order to sleep better?


The “after” approach


The needed actions to take golden behaviors


Why it is so important to celebrate small wins


Ways that people can make behaviors easy


Importance of being grateful


Untangling a habit that's not serving us


BJ’s tips to get rid of your phone in the bedroom and reduce “screen time”


Importance of having policies to redesign your environment.



Habit is a type of behavior.


If you draw a big circle, it's like, that's human behavior. Within that circle, you can draw a smaller circle and say, that is a habit.


It's emotions that make the habit become solidified in our brains and in our lives.


Start where you want to start.


If you can make it so tiny that it doesn't require any motivation or really any time, then you really can be very consistent.


The association of the positive emotion with the behavior is what turns it into a habit.


18% of people within five days report making a big change when doing tiny habits. That's almost one-fifth of the people within five days.


Get set up, make it easy, and then design it into your life. If it works, keep going. And if it doesn't try something else.


“Untangle” is a better word than “break”.


“Untangle” is a process, and it's a process people are familiar with.

Connect with BJ:









Join BJ’s 5 day Tiny Habits challenge:


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