A proven method to make a habit stick

Life Kit

NPR

Kids & Family, Business, Self-improvement, Education, Health & Fitness

4.3 • 3.9K Ratings

🗓️ 13 January 2026

⏱️ 22 minutes

🔗️ Recording | iTunes | RSS

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Summary

BJ Fogg, a behavior scientist at Stanford University and author of Tiny Habits, says you’ve got to start small if you want your habit to stick. He shares his research including the important role of positive emotion in habit formation and why you can work on several habits at once.

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Transcript

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0:00.0	Hey, it's Mariel.
0:01.3	Before we start the show, let's play a little game.
0:04.1	What helps you live longer, improves symptoms of depression and anxiety, cuts your risk of chronic illnesses, bolsters your immune system, strengthens your bones, and reduces chronic pain?
0:17.1	Strength training.
0:18.7	And that's not even a full list of all the benefits.
0:20.6	To help you get started building muscle, we created a newsletter series. Strength training. And that's not even a full list of all the benefits.
0:24.9	To help you get started building muscle, we created a newsletter series.
0:27.0	No experience necessary to get going.
0:32.6	Sign up at npr.org slash stronger or find the link in the episode description.
0:36.6	This is NPR's Life Kit.
0:38.3	I'm Mariel Segarra.
0:41.6	Hey, it's Mariel.
0:44.4	I want you to think about your typical day.
0:49.2	From the moment you wake up, what actions do you take that are basically automatic?
0:51.1	Probably turn off your alarm.
0:56.3	And if you're like me, start scrolling on your phone before your eyes are fully open.
0:57.7	Don't worry, I'm trying to change that.
1:01.0	Then you brush your teeth, drink some water maybe.
1:04.2	You have a collection of habits, good and bad.
1:06.6	And that's just the first few minutes of the day.
1:12.3	The good news is, even though habits are automatic, we can change them.
1:14.1	Start new ones, for instance.
	...

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