BJ Fogg

So scrolling from the beginning, and I'm gonna talk about specifically the episodes I had guests on, because I know what I learned from my solo episodes.

Episode number 15 on how to create a brand new habit with Dr. BJ Fogg from Stanford University.

Now remember, one of his students co-founded Instagram and think about how habitual or addictive that is.

And so do you have a habit you wanna start or stop? We did two episodes with him and I really think this is important because it's one of the through lines we have in a quick brain is first you create your habits, then your habits create you.

Teams will build up these massive, beautiful dashboards with 50 amazing features, but they entirely ignore the behavioral transformation required for the user to actually adopt those features into their chaotic lives.

To understand the mechanics of this, we have to look at the Fogg behavior model created by Dr. BJ Fogg at Stanford.

I've heard of this.

It's essentially a fundamental law of physics for user adoption.

His career has taken him from award-winning advertising campaigns to working with the Do Lectures, where he was creative director of the influential Side Projects Report.

It was during this time that Mike became fascinated by the science of behaviour change, training with Stanford University professor BJ Fogg and becoming one of a small number of accredited Tiny Habits coaches in the UK.

What started as an experiment in applying Tiny Habits to his own life sparked a fascination with behaviour change that eventually led him to train as a coach himself.

Today he brings together creativity, behavioural science and decades of experience to help people and organisations make meaningful changes in their own lives and work.

So I worked in advertising for, you know, decades and then in 2006-2007 I started a digital agency and worked in online and social media till maybe 1997 it was online websites and newsletters I was really interested and then 2006 was when maybe Facebook Twitter sort of started and I was on them for 10 years and then 2016 I started with the do lectures

and

funnily enough Rose 2026 is the year I've left the do lectures and it's my next and no doubt final 10 year itch which is kind of interesting which is again one of the things you know the one thing that changed everything was that and it's what I'm kind of doing now is I got to know this professor at Stanford University BJ Fogg

yes the tidy habits

And I was like, oh, two reasons to get rid of my social anxiety.

But it was very much like, okay, how do you have little atomic reproducible things that And I, in retrospect, I didn't realize this at the time, but I actually use the same recipe model that BJ Fogg at Stanford uses in tiny habits.

Oh, wow.

And so I

So the takeaway was wanting to change, having that intention, is not the same as changing, right? Lasting transformation requires not just having good intentions, but actually turning it into daily actions, right? The so-called where the rubber meets the road.

And this is where I love behavioral scientists like BJ Fogg, who wrote the book Tiny Habits, how to change your life very simply into simple, repeatable things that you can do on a daily basis.

And so we're gonna get into a little bit of that.

I'll share some of the things I've learned from him and others throughout this podcast.

But for me, this is really about the science of momentum, right? We've all heard that if you could win the morning, you could win the day.

And one of the reasons why I wanted to do this episode is because we got such great feedback from our episode on how to create new habits with Dr. BJ Fogg.

And really my goal is creating routines in the morning and in the evening.

So I don't have to suffer from what a lot of people do called decision fatigue, saying that you can only make a certain amount of good decisions in a day.