How to Build New Habits and KEEP Them! BJ Fogg & James Clear : 1256

The Human Upgrade with Dave Asprey

Dave Asprey

Fat, Health & Fitness, Meditation, Biohacking, Lifestyle, Diet, Science, Self-improvement, Fasting, Nutrition, Hacking, Fitness, Brain, Wellness, Education

4.6 • 7.3K Ratings

🗓️ 5 March 2025

⏱️ 31 minutes

🔗️ Recording | iTunes | RSS

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Summary

For years, we’ve been told that willpower and repetition are the keys to forming habits. But the truth is, habits don’t stick because of repetition—they stick because of emotion!

In this all-time classic episode, Dave brings together two of the world’s top habit experts—BJ Fogg, PhD, and James Clear—to break down the real science of behavior change. BJ, the Stanford researcher behind Tiny Habits, explains why motivation, ability, and the right prompts are the real drivers of habits. Meanwhile, Atomic Habits author James Clear reveals how small decisions compound over time to shape your entire life.

What You’ll Learn in This Episode:

• Why willpower and repetition don’t work—and what actually makes habits stick

• The tiny changes that create massive, lasting results

• How emotions play a bigger role in habit formation than you think

• The hidden power of stacking small habits for exponential growth

• How to automate your decisions to free up brainpower for bigger goals

Transcript

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0:00.0	Our first guest today is behavioral scientist BJ Fogg, PhD, who crack the code on a fundamental part of how human behavior works when it comes to forming new habits.
0:10.0	And he says straight up, don't rely on willpower or repetition, which is exactly what I used to do.
0:16.1	Instead, he teaches us to lean into the emotion you feel when you do the behavior and to actually change it.
0:22.2	And I have seen profound changes from this.
0:24.5	BJ is a personal friend and I've spent quality time with him.
0:27.3	He really knows this stuff.
0:29.0	He lives it and he's an amazing teacher.
0:31.1	And also, we learn from James Clear.
0:33.7	What James teaches is that you want to layer habits so they compound over time.
0:38.3	He focuses on decision making and continuous improvement, and his research shows how habits
0:43.4	help you fulfill potential and live better.
0:46.0	So there you have it.
0:47.1	This is going to be a very powerful episode that you want to listen to because you're going
0:50.9	to walk out of this going, oh, I'm going to turn a decision into a habit and it's going to make me a better, more powerful human being. This stuff works. I use it.
1:00.3	You're listening to The Human Upgrade with Dave Asprey.
1:06.4	BJ, welcome to the show.
1:08.1	Dave, I'm happy to be here. Thanks for inviting me. People who don't know about your work are going to want to read your book.
1:13.7	Well, the title is Tiny Habits.
1:15.7	And in this book, which, oh, I bring together almost 20 years of research, I explain a specific
1:21.8	method for creating habits, the Tiny Habits method that makes the building of habits really
1:27.0	easy and fast.
1:28.8	The book does two things at once.
	...

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