You make these small changes in it,

changes how you think about yourself,

it changes yourself talk,

it changes your relationship with emotions,

so you're more inclined to embrace positive emotions

and not let the negative emotions get you down.

In some ways, I'm getting chills because

that is such, to me, that is just,

I'm still fascinated with how that works.

Hello and welcome. I'm Shane Parrish, and you're listening to the Knowledge Project,

the podcast dedicated to mastering the best of what other people have already figured out.

This podcast and our website, FS.log,

I hope you better understand yourself and the world around you by exploring the methods,

ideas, and mental models from some of the most incredible people in the world.

If you enjoy this podcast, we've created a premium version that brings you even more.

You'll get ad-free versions of the show, early access to episodes, transcripts, and so much more.

If you want to learn more now, head on over to FS.log, slash podcast, or check the show notes for a link.

Today I'm talking with BJ Fogg, who founded the Behavior Design Lab at Stanford University.

In addition to his research, he also created the Tiny Habits Academy.

This episode is, you guessed it, all about habits, how we make them, how we break them,

how motions and story impact them, and what motivates us.

It's time to listen and learn.

...