Tiny surprises for happiness and health | BJ Fogg, PhD | TEDxMaui

Summary

In this insightful talk, BJ Fogg, a behavior scientist, shares his favorite habit, 'The Maui Habit,' which is a simple yet powerful practice: saying 'It's going to be a great day' as soon as you get out of bed. Drawing from his 20 years of research, Fogg explains how small habits can lead to significant positive changes, illustrating the impact with personal anecdotes and data. He emphasizes the importance of simplicity, positive emotions, and practice when forming habits, encouraging people to try this habit to improve their daily mindset and overall well-being.

Takeaways

• 😀 Emotions play a crucial role in forming habits; they help make behaviors automatic.
• 😀 Simplicity is key to long-term behavior change, as it is more reliable than motivation alone.
• 😀 Tiny Habits is a method created by BJ Fogg to help people develop positive behaviors easily.
• 😀 The 'Maui Habit' is BJ Fogg's favorite habit, involving the simple phrase 'It's going to be a great day' said upon waking up.
• 😀 The Maui Habit has become highly automatic for many people and has widespread success among Tiny Habits participants.
• 😀 By practicing small habits like the Maui Habit, individuals can see ripple effects, where one small change leads to more positive actions.
• 😀 The Maui Habit was inspired by a personal experience with a meaningful gift from a neighbor, linking it to the idea that every day is a gift.
• 😀 Research shows that habits are easier to form when they are simple, fun, and fit into an obvious spot in one's daily routine.
• 😀 BJ Fogg's research includes tracking large-scale data from Tiny Habits participants, leading to insights on habit formation and effectiveness.
• 😀 To effectively practice behavior change, it's important to focus on behaviors you truly want, practice them in a relaxed and flexible way, and revise them if needed.

Q & A

What is the main habit discussed in the script?

The main habit discussed is the 'Maui habit,' which involves saying 'It's going to be a great day' first thing in the morning when you put your feet on the floor.

How did the speaker come across the Maui habit?

The speaker came across the Maui habit after an interaction with their neighbor, Charlotte, who gave them a ukulele and a birthday card saying 'Everyday is a gift.' This led the speaker to start the habit of saying 'It's going to be a great day' every morning.

What role does emotion play in habit formation, according to the speaker's research?

The speaker's research shows that emotions are a key factor in habit formation. Positive emotions help make behaviors automatic, turning them into habits.

What did Kevin's story reveal about the power of tiny habits?

Kevin's story demonstrated how a tiny habit, such as saying 'It's going to be a great day,' can lead to significant positive changes. After adopting the habit, Kevin found himself engaging in other positive behaviors, such as working out and being more present for his children.

Why did the speaker choose to call the habit the 'Maui habit'?

The speaker chose to call the habit the 'Maui habit' because of the Hawaiian influence from Charlotte, the speaker’s neighbor, and the peaceful, positive energy associated with Maui. The habit felt like a natural fit for the Hawaiian spirit of positivity and simplicity.

What makes the 'Maui habit' effective in creating long-term behavior change?

The 'Maui habit' is effective because it is simple, easy to do, and emotionally positive. It is also tied to a specific moment in the morning when your feet hit the floor, making it a natural and automatic behavior.

What impact did the 'Maui habit' have on participants in the Tiny Habits program?

The 'Maui habit' became the most automatic habit chosen by participants in the Tiny Habits program. It showed the highest rate of automaticity, meaning people were more likely to integrate it into their daily lives compared to other habits.

What is the significance of saying 'It's going to be a great day' even when feeling uncertain?

The significance of saying 'It's going to be a great day' even when uncertain is that it helps shift the mindset toward positivity, regardless of how the day may unfold. It creates a hopeful outlook that can transform one's perspective throughout the day.

What does the speaker suggest about perfectionism when forming new habits?

The speaker suggests that perfectionism is not necessary for forming new habits. Instead, it's important to be flexible, adapt, and practice in a playful and light manner. The focus should be on progress, not perfection.

How does the speaker recommend practicing the skill of behavior change?

The speaker recommends practicing behavior change by starting with behaviors you *want* to adopt, revising them when necessary, and ensuring that the practice is fun and lighthearted. Success comes from adjusting and finding what works for you, not from striving for perfection.