Quotes from B.J. Fogg

strengthen others in all my interactions.

People often believe that motivating themselves toward an aspiration will lead to lasting change. So people focus on aspirations. And they focus on motivation. And that combo doesn't produce results.

MOTIVATION IS NOT THE WINNING TICKET FOR LONG-TERM CHANGE

Keeping changes small and expectations low is how you design around fair-weather friends like motivation and willpower.

Let's say someone offers you a million dollars if you can immediately reduce your blood glucose to normal levels. A million dollars is pretty darn motivating, right? But can you reach this outcome immediately? Probably not. Motivation alone doesn't get you there.

People change best by feeling good, not by feeling bad.

From now on, I want you to look at your behavior the way a scientist looks at what's growing in a petri dish—with curiosity and objective distance.

When we hack into the ancient behavioral pathways in our brains, we gain access to the amazing human potential for learning and change.

Start with three super easy habits—that's what most Habiteers begin with—and add three new habits each month.

Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad. Step 2: Tape the paper to your bathroom mirror or anywhere you will frequently see it. Step 3: Read the phrase often.

What is the tiniest habit I could create that would have the most meaning? Write down a few answers even if you don't intend to create any of those habits right now. The more answers you come up with, the more you are practicing this skill.