iiinova — where your digital self keeps evolving

BJ Fogg, PhD @bjfogg.bsky.social · 09/06/2025

On Wed I'm training a wonderful nonprofit. I’m teaching them Fogg Behavior Design. This well-known org helps ppl have better health & more hope. Two leaders trained with me earlier. They now want to upskill colleagues. Stephanie Weldy & I customized carefully for this org Now we are ready

A room set up the way BJ Fogg likes it -- tables in a circle, lots of windows and whiteboards

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BJ Fogg, PhD @bjfogg.bsky.social · 01/04/2025

I’d love teaching. And I’m a big fan of other teachers You go!

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BJ Fogg, PhD @bjfogg.bsky.social · 01/04/2025

What a fun moment to document. Most students would love to get out of class early. So don’t be afraid to wrap things up early or do something fun for a few minutes. The students will love it.

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Reposted by BJ Fogg, PhD

Geoff Girvitz @geoffgirvitz.bsky.social · 19/03/2025

Applying BJ Fogg's Ability Chain to social change newsletter.dadstrength.com/p/3-circles-... Also Mindfulness over ritual for rehab Talking politics with kids “Education is the point at which we decide whether we love the world enough to assume responsibility for it." – Hannah Arendt

newsletter.dadstrength.com

3 circles, 6 constraints

Ritual vs. mindful movement, 3 circles, 6 constraints, Kids and politics, An article, a quote, a dad joke

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BJ Fogg, PhD @bjfogg.bsky.social · 14/02/2025

Hmmm. Is this what you hoped to find? I ask because about 20 years ago I did research on “what makes a website credible” and the results were the opposite of what we’d hoped. It mostly came down to design: If the site looked good, people found the content credible.

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BJ Fogg, PhD @bjfogg.bsky.social · 07/02/2025

I’m not sure. I’ve been practicing both types of deep squats. I don’t squat with weights, so I don’t have a sense of what works best when I am under strain.

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BJ Fogg, PhD @bjfogg.bsky.social · 07/02/2025

Lotus position is very easy for me but straddle splits is not. I wonder what’s going on.

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BJ Fogg, PhD @bjfogg.bsky.social · 06/02/2025

Storytelling is a broad concept. So it’s hard to chime in helpfully. But I’ll try: Stories can establish cause/effect relationships, which in turn can shift motivation. Stories can also establish identity — or articulate an identity that users aspire to have. There’s more. I’ll stop there

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BJ Fogg, PhD @bjfogg.bsky.social · 06/02/2025

A general way to think about this area . . . If you want to engage users, you need to do this: —> Help users feel successful in a way that matters to them. There are many techniques for this. Leaderboard is one, but this works only for a small %. For others, it repels.

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BJ Fogg, PhD @bjfogg.bsky.social · 04/02/2025

Good for you. What aspect of notion did you use? Was there a template, etc., that make this easy?

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BJ Fogg, PhD @bjfogg.bsky.social · 01/02/2025

On the practical side of things (being a teacher), I try not to have names influence my interactions with students. But some names are tough to remember or say, and I’m pretty sure fear of mispronouncing names leads to me calling on those students less often, despite good intentions otherwise.

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BJ Fogg, PhD @bjfogg.bsky.social · 01/02/2025

I should read the study before commenting, but oh well Warmth and competence are different constructs, as you know. These are the two well-established dimensions of credibility. But I can’t see how this study relates to studies of credibility. Curious to learn if there’s a connection.

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BJ Fogg, PhD @bjfogg.bsky.social · 30/01/2025

Hmmm. This finding doesn’t seem to match what many of us have experienced and seen in the real world. I wonder what’s going on

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BJ Fogg, PhD @bjfogg.bsky.social · 25/01/2025

We also need a stronger English word for disappointment, but not as strong as crushed or devastated

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BJ Fogg, PhD @bjfogg.bsky.social · 24/01/2025

Yesterday the Stanford students did not ask me "How many days to create a habit?" (They'd already read my book Tiny Habits.) But if someone did ask this, I'd say: How many of you sat in the same spot today as before? How long did it take for that habit to form? (Usually, it's "one and done")

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BJ Fogg, PhD @bjfogg.bsky.social · 24/01/2025

Many people think you should build just 1 habit at a time Nope. You can do more than 1 A Stanford student asked me about this yesterday. So I asked the class: "How many of you changed where you live this year?" "How many habits did you create -- all at once?" -- That made my point clear.

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BJ Fogg, PhD @bjfogg.bsky.social · 23/01/2025

Done. And thank you for the pointer

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BJ Fogg, PhD @bjfogg.bsky.social · 18/01/2025

Similar . . . I use MS Outlook because Stanford has made MS the standard for us. It’s baffling that I have to manually correct typos — super obvious typos — all day long doing email in Outlook. Am I missing something in the settings? I dunno.

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BJ Fogg, PhD @bjfogg.bsky.social · 18/01/2025

I’ll be surfing. So will you. Aloha.

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BJ Fogg, PhD @bjfogg.bsky.social · 18/01/2025

Such a strange mission statement. To me it reads: “We’re gonna be a lot more like the National Enquirer.”

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BJ Fogg, PhD @bjfogg.bsky.social · 15/01/2025

Just painted my biggest wall this color.

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BJ Fogg, PhD @bjfogg.bsky.social · 13/01/2025

I’m wondering if my posts are too discouraging for people. Hmmm. That’s not my intention.

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BJ Fogg, PhD @bjfogg.bsky.social · 11/01/2025

Good for you. Keep going. Your future self will thank you.

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BJ Fogg, PhD @bjfogg.bsky.social · 11/01/2025

One advantage college students have is they move a lot. This change in location, roommates, and neighbors opens the door to new habits — and even reinventing oneself entirely.

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BJ Fogg, PhD @bjfogg.bsky.social · 11/01/2025

Good for you, Ray. I’m glad this insight came to you. That’s not the case for most. I suspect that as you’ve tried to help others have this epiphany, they didn’t embrace it. And that’s frustrating. I don’t know of a good way to create epiphanies in other people’s lives.

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BJ Fogg, PhD @bjfogg.bsky.social · 11/01/2025

I share a lot about the power of changing your environment in order to change your habits. Who is the world’s expert on this topic? I don’t know. I don’t think there is a leading expert in this area. But there should be! (Note the rare exclamation point from me)

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BJ Fogg, PhD @bjfogg.bsky.social · 11/01/2025

Without a big change in one’s environment, I don’t see much evidence people can make this change: heavy drinker to light drinker. Maybe I’m wrong. (I’m not an expert in these kinds of habits.) FWIW, my opinion on the best path: Stop entirely

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BJ Fogg, PhD @bjfogg.bsky.social · 11/01/2025

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

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BJ Fogg, PhD @bjfogg.bsky.social · 11/01/2025

But wait. I just saw a jacaranda tree that had flowers just about this color and it was beautiful. I wonder why the difference

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BJ Fogg, PhD @bjfogg.bsky.social · 09/01/2025

I'm happy to share more if you can give me more context.

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BJ Fogg, PhD @bjfogg.bsky.social · 09/01/2025

Forming a habit every other day (eg M,W,F) is harder than daily. If you have 2 morning routines, then I suggest you design separate habits for each routine. eg, if a student has a MWF class, they can anchor a habit to leaving the MWF class. For a T/Th class they can anchor a different habit.

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BJ Fogg, PhD @bjfogg.bsky.social · 08/01/2025

Derek is an expert in this area -- teens and mental health

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

Good for you! Keep going . . .

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

So again, my expertise is in building habits, not untangling bad habits. My post here about alcohol are my opinion, not research findings from my Stanford lab. I share in hopes that I can help a few people move forward with a better life. I welcome your questions and comments.

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

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

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

After you stop drinking alcohol, some people can eventually lose the urge entirely No temptation to drink. No willpower needed. I tell you this to give you hope: You can have a future where you don’t battle urges for alcohol This may not be true for everyone. But it’s definitely true for some

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

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.”)

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

Make a list of all the benefits you get from not drinking alcohol. Start your list now After you stop drinking, review your list. Then add to your list. Personal note: Had I known I’d get so many benefits, I would’ve stopped much sooner. I was kinda upset no one told me all the benefits earlier

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

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.

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

Social situations can be tricky when you stop drinking. No need to explain. As soon as someone offers you an alcoholic drink, just say, “thanks, but I’m sticking to water tonight.” And stop there. You don’t have to explain.

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

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.

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

My personal advice when it comes to alcohol: Do not try moderation. Instead, stop entirely. 100%. That old saying “moderation in all things” does not apply to alcohol. I think that’s a damaging concept. Get yourself off the slippery slope by establishing a firm line: You are done with alcohol.

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BJ Fogg, PhD @bjfogg.bsky.social · 30/12/2024

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.”

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