Life Kit (NPR)
Episode: A Proven Method to Make a Habit Stick
Date: January 13, 2026
Host: Marielle Segarra
Guest: BJ Fogg, Behavior Scientist & Creator of the Tiny Habits Method
Episode Overview
This episode of Life Kit dives into the science of habit formation and practical steps to make them stick, featuring an expert interview with BJ Fogg, founder of the Behavior Design Lab at Stanford University. The discussion centers on the Tiny Habits method, which emphasizes making new habits small and easy as a pathway to lasting behavior change. The episode offers actionable insights for both starting and breaking habits, clarifying common misconceptions along the way.
Key Discussion Points & Insights
What Is a Habit?
- Definition (04:35):
"A habit is something you do quite automatically, without really thinking or deliberating. ... Frequency, in my view, doesn't define habit. It's how automatically you do it."
— BJ Fogg
The Tiny Habits Method — A Step-by-Step Guide
1. Start Tiny (Keep the Bar Low)
- Example: Instead of “floss all teeth,” start with “floss one tooth.”
"Do the easiest version of the habit every day, no matter what ... If you want to do more, you do more." (01:55)
2. Anchor New Habits to Existing Routines
- Attach the new behavior to something you already do (e.g., after brushing teeth, floss one tooth).
- This anchoring removes the need for willpower or reminders (05:26–07:45).
3. Celebrate Immediate Success (Self-Reinforcement)
- Positive emotion “wires in” the habit more than repetition.
"...it's emotion. And the stronger you can feel a positive emotion as you do the habit, the faster the habit wires into your life." (07:35)
4. Multiple Tiny Habits
- You can work on more than one tiny habit at a time, especially if they support the same larger goal (17:22).
"If they're tiny enough, and if you actually want to do those habits, you don't have to limit yourself to one at a time." (17:22)
The Science of Habit Formation
The Behavior Model (05:26)
A behavior becomes a habit when three elements come together at once:
- Motivation: You want to do the behavior.
- Ability: It’s easy for you to do.
- Prompt: There’s a reminder or cue.
The Role of Positive Emotion
- Habits are formed not through sheer repetition but by feeling successful when performing them (07:35–08:09).
- Even negative-to-neutral emotions can reinforce habits (such as anxiety relief from certain behaviors) (09:21).
Breaking Bad Habits
- Different Process from Building Habits (10:05):
"Creating habits and undoing habits are different processes. ... I don't claim that much expertise around bad habits. It's a much more complicated landscape."
- No Universal Solution: Context matters (e.g., social vs. solitary smoking).
- Three factors to address:
- Motivation
- Ability
- Prompt
- To break a habit, disrupt at least one of these (10:18–11:37).
- Example: BJ stopped buying snacks by taking a new route home to avoid passing a gas station (16:08).
The Power of Disgust in Breaking Habits
"Disgust is a very fundamental and powerful emotion in humans. ... Once you bit in and were disgusted, that force ... became much, much stronger." (12:25)
Practical Strategies
- Turn off notifications (remove prompts)
- Avoid triggers in your environment (take a different route, hide tempting foods) (16:08–16:39)
- Seek domain-specific help for entrenched habits (14:05)
Building on Foundations: How Many Habits at a Time?
- BJ Fogg suggests you can work on up to three tiny habits if they’re small enough and genuinely wanted (17:22).
- Grouping habits within the same ‘domain’ works best (e.g., several habits supporting mobility) (17:56–18:41).
From Tiny Habit to Larger Habit & Identity Shift
- The anchor remains small, but your capability grows organically.
"What happens over time is you get more capable ... and if you feel successful, like if you're feeling stronger and seeing that, that increases your motivation." (20:30)
- Over time, you start to see yourself as "someone who works out" or "someone who eats healthy," reinforcing the new behavior (21:53).
Notable Quotes & Memorable Moments
-
On Starting New Habits:
"After I put my feet on the floor in the morning, I say it's going to be a great day. ... Then once I have that big glass of water, that's what prompts me to turn on the music and do this dancing that I do."
— BJ Fogg (01:23) -
On Celebration as Habit Glue:
"...you allow yourself or you cause yourself to feel successful when you do the new habit because it's that emotion...that causes the habit to become more automatic."
– BJ Fogg (07:35) -
On Breaking Specific Habits:
"There are ways to untangle unwanted behaviors. But I just don't want to trivialize how hard that might be in some cases. And in other cases, it might be easier than people think."
– BJ Fogg (11:13) -
On Identity Shifts:
"Your identity starts shifting to I'm the kind of person who eats healthy snacks. ... And then that has a more global effect and it doesn't take a lot of time."
– BJ Fogg (20:30)
Timestamps for Important Segments
- [01:23] — BJ Fogg's personal morning habit example
- [04:35] — Defining what constitutes a "habit"
- [05:26] — Breakdown of the Tiny Habits method
- [07:35] — The role of emotion in building habits
- [09:21] — Positive and negative emotion in habit wiring
- [10:18] — Why breaking habits is so challenging
- [12:25] — Disgust and breaking habits: the "apricot" story
- [14:05] — General suggestions for untangling unwanted habits
- [15:06] — Clarifying the concept of "prompt"
- [16:08] — Examples of removing prompts
- [17:22] — How many habits to start at once
- [20:30] — When and how habits grow, and the identity shift
Takeaway Summaries
- A habit forms when a behavior is easy, prompted, and makes you feel successful. Emotion, not repetition, is key.
- Breaking habits is different and messy—try to remove or disrupt motivation, ability, or (most easily) the prompt.
- Prompt removal is often the lowest-hanging fruit for stopping unwanted behaviors. Change your environment.
- You can start several tiny habits at once, especially if they serve a shared broader goal. Over time, small actions become integrated into your identity.
Episode Flow & Tone
The episode maintains a warm, encouraging, and practical tone, embodied in Marielle Segarra's conversational interviewing style and BJ Fogg's accessible, nonjudgmental expertise. Listeners are empowered to experiment with small, manageable steps tailored to their own needs, rather than seeking a one-size-fits-all formula.
This summary contains all essential insights and guidance from the episode, ideal for anyone wanting to make positive, sustainable changes—no matter how modest a first step might be.