BJ Fogg, PhD

Hey . . . Do you know anyone who was a heavy drinker and was able to turn into a light drinker, without slipping back? I don’t. Correction: I do. However, that was the result of an environment change — a frat guy became a parent years later. Why did this work? Radical change of environment

Hey . . . Do you know anyone who was a heavy drinker and was able to turn into a light drinker, without slipping back? I don’t. Correction: I do. However, that was the result of an environment change — a frat guy became a parent years later. Why did this work? Radical change of environment

Hey . . . Do you know anyone who was a heavy drinker and was able to turn into a light drinker, without slipping back? I don’t. Correction: I do. However, that was the result of an environment change — a frat guy became a parent years later. Why did this work? Radical change of environment

I’m gonna post some stuff about quitting alcohol. Warning: This is not my area of expertise. I’m an expert in forming habits, not breaking habit. These are very different creatures. Even so . . . I have some thoughts to share about alcohol that may help someone.

I promise you will be happier & healthier without alcohol in your life. Most people know this. But there are reasons people don’t stop. And they seem so valid. Yes, I too had my reasons. I eventually saw those reasons were not valid. I was being deceived by my culture — and by my own self

I’m gonna post some stuff about quitting alcohol. Warning: This is not my area of expertise. I’m an expert in forming habits, not breaking habit. These are very different creatures. Even so . . . I have some thoughts to share about alcohol that may help someone.

If you can, get your spouse/partner to join you in quitting alcohol For this habit, it’s much easier to change as a household But that may not work. Sorry if that’s the case. If so, you might go the first few weeks without telling your spouse/partner. (“Oh. I just don’t want to drink tonight.”)

I’m gonna post some stuff about quitting alcohol. Warning: This is not my area of expertise. I’m an expert in forming habits, not breaking habit. These are very different creatures. Even so . . . I have some thoughts to share about alcohol that may help someone.

Dry January? I’m not a big fan. I sense that some people count down the days until they can drink again. That’s not the relationship you want with alcohol. Like I posted above, set out to stop drinking. entirely — for the rest of your life.

I’m gonna post some stuff about quitting alcohol. Warning: This is not my area of expertise. I’m an expert in forming habits, not breaking habit. These are very different creatures. Even so . . . I have some thoughts to share about alcohol that may help someone.

Contrary to what you’ve heard, you don’t have to tell anyone you’re quitting alcohol entirely. The idea of telling people may be stopping you from trying. . . . Because you don’t want people to see you struggle. So perhaps you just keep this to yourself.

I’m gonna post some stuff about quitting alcohol. Warning: This is not my area of expertise. I’m an expert in forming habits, not breaking habit. These are very different creatures. Even so . . . I have some thoughts to share about alcohol that may help someone.

Quitting alcohol *might* be easier to do than you think. You’ve heard how hard it is, of course. You’ve seen people struggle. You worry that you’ll set yourself up to fail. For any type of behavior change, you need to use the best methods for yourself. There is no “one size fits all.”

I want to help you understand habits so you can create a better life Psychology Today summarizes some of my methods. Not quite how I'd say it, but it's okay Quoting someone else, the article says give yourself a reward like a coffee. My view: That's an incentive. Not a reward More in comments

To be clear: The key to habit formation is not boosting motivation (e.g, incentives), and it's not sheer repetition (via willpower). Habits form because of dopamine release. What triggers that process? In a word --> Emotions. As I explain in my book & elsewhere: "Emotions create habits"

I want to help you understand habits so you can create a better life Psychology Today summarizes some of my methods. Not quite how I'd say it, but it's okay Quoting someone else, the article says give yourself a reward like a coffee. My view: That's an incentive. Not a reward More in comments

A lot of people who talk about habits use the word "reward" mistakenly in this way. That's a problem. There's a big difference between designing for motivation (via incentives) and designing for behavior automaticity / habit formation (via dopamine release at the right moment)

I want to help you understand habits so you can create a better life Psychology Today summarizes some of my methods. Not quite how I'd say it, but it's okay Quoting someone else, the article says give yourself a reward like a coffee. My view: That's an incentive. Not a reward More in comments

Frustrating -- Journalist for USNews uses a lot of my input in a story. That's good. But she adds a quote from someone else -- that habits "take months to form" That's not accurate. (And so discouraging to readers) Fact --> When you design a habit in the right way, it can form quickly

I’m not a fan of adding features, but I’m going to make an exception. The best feature BlueSky can add is — 👉🏼 a metric of how much a person engages with other people’s posts. Make this metric visible at the moment people are deciding to follow someone or not.