EP 1256
1256. How to Build New Habits and KEEP Them! BJ Fogg & James Clear
In this episode of The Human Upgrade, Dave Asprey sits down with BJ Fogg, PhD, and James Clear to reveal the real science behind habit formation. BJ, a Stanford behavioral scientist, explains why emotion—not willpower or repetition—creates lasting habits, while James, author of Atomic Habits, uncovers how small, compounding actions shape your entire life. They dive into the psychology of behavior change, the biggest mistakes people make when building habits, and how to rewire your brain for effortless success.
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In this Episode of The Human Upgrade™...
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 changesthat create massive, lasting results
- How emotions play a bigger role in habit formation than you think
- The hidden power of stackingsmall habits for exponential growth
- How to automate your decisions to free up brainpower for bigger goals
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“The thing that wires a habit in is not repetition, it’s the emotion you feel when you do the behavior.”
BJ Fogg
- 00:00– Intro
Dave sets the stage for a deep dive into habit science.
- 00:39– Understanding habits
Why habits free up brain space for creativity and better decisions.
- 01:10– Layering habits with James Clear
How stacking small habits leads to massive, compounding results.
- 01:49– BJ Fogg’s Tiny Habits method
Why motivation and willpower don’t work—and what actually does.
- 03:03– The science of habit formation
The three key elements of behavior change: motivation, ability, and prompts.
- 05:49– Practical habit-building tips
Simple, science-backed strategies you can start using today.
- 09:57– Emotions vs. repetition in habits
Why emotions—not repetition—lock in habits for the long term.
- 18:02– Ability & context in habits
How environment and skill level determine whether a habit sticks.
- 21:19– Genes, dopamine & behavior
The hidden role of genetics and brain chemistry in habit formation.
- 26:20– Final thoughts
Key takeaways and how to start building better habits today.
Resources:
- Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated/
- BJ Fogg’s Website – https://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
Enjoy the show!
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