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

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

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


SPONSORS

-STEMREGEN | Head to https://www.stemregen.co/dave for 20% off your first order.

-LMNT | Free LMNT Sample Pack with any drink mix purchase by going to https://drinklmnt.com/DAVE.


Resources:

Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/

BJ Fogg’s Websitehttps://www.bjfogg.com/

James Clear’s Website: https://jamesclear.com/

2025 Biohacking Conference: https://biohackingconference.com/2025

Danger Coffee: https://dangercoffee.com

Dave Asprey’s Website: https://daveasprey.com

Dave Asprey’s Linktree: https://linktr.ee/daveasprey

Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com

Own an Upgrade Labs: https://ownanupgradelabs.com

Upgrade Labs: https://upgradelabs.com

40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com


Timestamps:

00:00 – Intro

00:39 – Understanding habits

01:10 – Layering habits with James Clear

01:49 – BJ Fogg’s Tiny Habits method

03:03 – The science of habit formation

05:49 – Practical habit-building tips

09:57 – Emotions vs. repetition in habits

18:02 – Ability & context in habits

21:19 – Genes, dopamine & behavior

26:20 – Final thoughts

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