Hey, it's Brett. We're taking a break for new episodes to celebrate the holidays.

In the meantime, we're re-broadcasting episode number 581, the tiny habits that change everything with BJ Fog.

And I know a lot of you are setting goals this year that involve habits.

This is a great episode to list to lots of research-backed advice.

We'll see you next time with a brand new episode of the AOM podcast.

Brett McKay here, and welcome to another edition of the Art of Manliness podcast.

We're a month into the new year now.

How are you doing on your resolutions? Have you already fallen off the wagon?

Maybe the goal you set for yourself was just too big to successfully tackle.

You need to think smaller. Tiny even. That's the thing you might guess to make.

His name is Dr. BJ Fog and he's the founder and director of Stanford Behavior Design Lab.

As well as the author of the new book, Tiny Habits, the small changes that change everything.

Today on the show, BJ walks us through the three components that drive our behavior,

including the simple yet overlooked relationship between motivation and ability.

He then explains how to build habits that feel easier and require lower levels of motivation

by picking behaviors that are good matches for you and breaking them down into smaller parts.

We'll talk about the need to tie your habits to turn key prompts,

and ports to celebrate your successes no matter how small,

and the way tiny habits can lead to bigger changes.

We enter a conversation with why you should think about the process of getting rid of your bad habits

as untangling them rather than breaking them.

After the show's over, check out our show notes at aawim.is slash tiny habits.

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