Broken Brain with Dhru Purohit

Share

#126: The Secret Formula to Creating New Habits That Stick with Dr. BJ Fogg

Season 1, Ep. 126

How many times have you attempted to start working out consistently, eat more veggies, or incorporate something new into your routine, but struggled to make it stick? I think we’ve all been there. Creating new habits that stick can be daunting. However, with Dr. BJ Fogg’s secret formula, creating new and even tiny habits can not only be easy, but enjoyable and rewarding.


On today’s Broken Brain Podcast, our host Dhru talks to Dr. BJ Fogg, a behavior scientist with deep experience in innovation and teaching. For the past 20 years at Stanford University, he has directed a research lab. Dr. Fogg also teaches his models and methods in graduate seminars. BJ has personally coached over 40,000 people in forming new habits, using his breakthrough method called “Tiny Habits.” His New York Times bestselling book, Tiny Habits: The Small Changes that Change Everything, was published in early 2020 and is contracted to be published in over 25 languages.


In this episode, Dhru and Dr. Fogg discuss how BJ’s upbringing helped shape his interest in pursuing behavior change and influence. They talk about how one of the most crucial aspects of getting a new habit to stick is celebrating yourself, even though it feels awkward at first. And importantly, they talk about how to make big changes by first focusing on creating tiny habits. 


In this episode, we dive into:

-Dr. Fogg's story growing up and how his early experiences shaped his views (4:14)

-Where Dr. Fogg gained influence and interest in behavior changes (12:05)

-The first time Dr. Fogg saw his research being used by businesses (17:34)

-How he applied behavior change tactics, the Fogg Behavior Model, to himself (21:50)

-Common misconceptions behind how to create a habit (25:45)

-Three aspects of the Fogg Behavior Model (36:00)

-An example for creating a habit using the Tiny Habit Model (37:52)

-How the process for creating habits and stopping habits is different (48:32)

-How to create new tiny habits (49:10)

-How important celebrating yourself is (55:50)

-How having high expectations can be holding us back and how to make big changes using the Tiny Habits Method (1:07:53)

-Diving deeper into the different approach to stopping a behavior versus starting one (1:15:00)


For more on Dr. BJ Fogg, you can follow him on Instagram @bjfogg, Twitter @bjfogg, and through his website here. To learn more about his book, Tiny Habits, click here


Interested in joining Dhru’s Broken Brain Podcast Facebook Community? Submit your request to join here: https://www.facebook.com/groups/2819627591487473/.


For more on Dhru Purohit, be sure to follow him on Instagram @dhrupurohit, on Facebook @dhruxpurohit, on Twitter @dhrupurohit, and on YouTube @dhrupurohit. You can also text Dhru at (302) 200-5643 or click here https://my.community.com/dhrupurohit.

More Episodes

8/6/2020

#143: A Pediatrician’s Guide to COVID-19 and Cellular Resilience with Dr. Elisa Song

Season 1, Ep. 143
Now more than ever, we need to understand how to build cellular resilience for a lifetime of health for our kids. Our kids are facing an epidemic of chronic illness—by 2025, 8 in 10 kids will have a chronic diagnosis. We’ve seen with COVID-19 that preventable lifestyle diseases are the #1 risk factor for serious complications and death.On today’s Broken Brain Podcast, our host Dhru talks to Dr. Elisa Song, an integrative pediatrician, pediatric Functional Medicine expert, and mama. In her integrative pediatric practice, Whole Family Wellness, she’s helped 1000s of kids get to the root causes of their health concerns and helped their parents understand how to help their children thrive— body, mind, and spirit—by integrating conventional pediatrics with Functional Medicine, homeopathy, acupuncture, herbal medicine, and essential oils.Dr. Song created Healthy Kids Happy Kids, an online holistic pediatric resource to help practitioners and parents bridge the gap between conventional and integrative pediatrics with an evidence-based, pediatrician-backed approach.In this episode, Dhru and Dr. Song talk about some of the underlying mechanisms occurring when kids get seriously sick with COVID-19, and sometimes go on to develop Multi-System Inflammatory Syndrome in Children, or MIS-C. They discuss how to prevent serious complications when someone actually gets sick with COVID-19. They also talk about the best way to support the immune system during the pandemic.In this episode, we dive into:-Dr. Song’s family experience of both kids having COVID-19 (2:32)-How likely are kids to get COVID-19 and how sick will they get (10:39)-Kawasaki syndrome and COVID-19 (16:04)-Immunity and antibody testing for COVID-19 (20:14)-What we can do right now to support our immune system (24:43)-What cellular resilience has to do with COVID-19 and children (25:53)-Should we send our kids back to school or not (36:55)-How to build emotional resilience to get us through the pandemic (44:15)-How to build immune resilience from a Functional Medicine perspective (51:49)-Food and supplements to support the immune system against COVID-19 (55:52)-How to prevent complications from COVID-19 (1:04:09)-What we need know when it comes to a vaccine for COVID-19 (1:10:45)For more on Dr. Song you can follow her on Instagram @healthykids_happykids, on Facebook @drelisasongmd, on Twitter @elisasongmd, and through her websites http://www.wholefamilywellness.org/ and https://healthykidshappykids.com/.Also mentioned in this episode:-Feeling Good Institute - http://www.feelinggoodinstitute.com/-Insight Timer - Meditation App - https://insighttimer.com/-Oak - Meditation and Breathing App - https://apps.apple.com/us/app/oak-meditation-breathing/id1210209691-Stop, Breathe, and Think - Meditation and Mindfulness App - https://my.life/-Square Breathing - https://www.youtube.com/watch?v=YFdZXwE6fRE-Box Breathing - https://youtu.be/FJJazKtH_9I-Food As Medicine for Coronavirus: Supporting Optimal Immune Health (Free Guide) https://healthykidshappykids.com/food-medicine-coronavirus/-Integrative and Functional Medicine Strategies for the Pandemic (online program) https://healthykidshappykids.com/pandemic-strategies/-A Holistic Pediatrician’s Guide to the Pandemic: How to Be Prepared, and What to Do If You Get It - https://healthykidshappykids.com/pandemic-masterclass-replay/-Dr. Elisa Song’s open letter to Governor Newsom regarding SB 276 on vaccine mandates and medication exemptions - https://www.facebook.com/DrElisaSongMD/posts/dear-honorable-governor-newsom-i-am-a-california-licensed-board-certified-stanfo/967752240237235/-Should My Kids Get the Flu Vaccine- https://healthykidshappykids.com/2017/11/05/should-my-kids-get-the-flu-vaccine-2017-2018/For more on Dhru Purohit, be sure to follow him on Instagram @dhrupurohit, on Facebook @dhruxpurohit, on Twitter @dhrupurohit, and on YouTube @dhrupurohit. You can also text Dhru at (302) 200-5643 or click here https://my.community.com/dhrupurohit.Interested in joining Dhru’s Broken Brain Podcast Facebook Community? Submit your request to join here: https://www.facebook.com/groups/2819627591487473/.This episode of Broken Brain is brought to you by Thrive Market.Right now, Thrive is offering all my listeners an amazing deal - When you sign up for a new membership, you will receive a free gift. And, any time you spend more than $49 you’ll get free carbon-neutral shipping from one of their zero-waste warehouses.Thrive Market makes it so easy to stay stocked with healthy ingredients so you can make the best salads in your own kitchen. Just go to thrivemarket.com/brokenbrain, sign up, and start filling up your cart - you’ll see the credit automatically deducted at checkout.
8/3/2020

Why Meditation is Not About Stopping Your Thoughts (Minisode #4)

If there was something you could do everyday to boost your focus and productivity, feel energized, reduce stress, sleep better, maintain a positive outlook, and support whole-body health, wouldn’t you do it?In this mini-episode, Dhru speaks with Megan Monahan, Emily Fletcher, and Light Watkins about the common myths around meditation, the science of meditation and how it impacts the brain, and how to bring meditation into your life in a practical and tangible way.Megan Monahan is a meditation teacher and author and is passionate about making meditation accessible and relatable. Her goal is to infuse a modern-day “realness” into the all too often esoteric landscape of meditation. Since learning to meditate in 2009 with Deepak Chopra and becoming a Chopra Certified instructor, she has taught thousands to meditate through her platform. She works with corporate brands like Lululemon, Chopra Global, Unplug Meditation, and Wanderlust while working privately with personal and corporate clients internationally, always bringing her spiritual real talk. Her first book, Don't Hate, Meditate, was published this past June.Emily Fletcher is the founder of Ziva Meditation, the creator of The Ziva Technique, and regarded as a leading expert in meditation for high performance. The Ziva Technique is a powerful trifecta of mindfulness, meditation, and manifesting designed to unlock your full potential. It’s benefits include decreased stress, deeper sleep, improved immune function, increased productivity, and extraordinary performance. Emily is also the author of, Stress Less, Accomplish More.Light Watkins is a former Gap fashion model and began attending yoga classes and meditation circles in between castings in New York City. Since 1998, Light has been active in the wellness space, first as a practitioner, and later as an apprentice to his Vedic Meditation teacher, and finally in 2007 as a meditation teacher himself. He now travels the world giving talks on happiness, mindfulness, inspiration, and meditation. Light’s most recent book, Bliss More: How to Succeed in Meditation Without Really Trying was released in 2018. He writes articles on meditation and happiness, leads sold-out meditation trainings and retreats, and produces The Shine—a global pop-up inspirational variety show with a mission to inspire. Light also sends out a popular daily inspirational email each morning called The Daily Dose of Inspiration.Find Dhru’s full-length conversation with Megan Monahan here: https://broken-brain.lnk.to/MeganMonahan/Find Dhru’s full-length conversation with Emily Fletcher here: https://broken-brain.lnk.to/EmilyFletcher/Find Dhru’s full-length conversation with Light Watkins here: https://broken-brain.lnk.to/LightWatkins/For more on Dhru Purohit, be sure to follow him on Instagram @dhrupurohit, on Facebook @dhruxpurohit, on Twitter @dhrupurohit, and on YouTube @dhrupurohit. You can also text Dhru at (302) 200-5643 or click here https://my.community.com/dhrupurohit.Interested in joining Dhru’s Broken Brain Podcast Facebook Community? Submit your request to join here: https://www.facebook.com/groups/2819627591487473/.
8/2/2020

#142: How to Find Mentors to Help You Level Up and Grow

Season 1, Ep. 142
Welcome to The Big Idea of the Week!On today’s Broken Brain Podcast, our host, Dhru Purohit talks to us about how to find mentors to help you level up and grow.Think of someone you want to learn from, someone you respect, but don’t know. How do you show up on their radar? How do you get a bit of their time, council, and mentorship so you can grow?The thing about people who are up to big things is that they tend to have a lot on their plate. That includes having a lot of people, sometimes hundreds or thousands, all wanting something from them. Everywhere they go someone’s asking for their help, time, or resources.You could be a great person, a mini-Gandhi in the making, but if you approach them the same way that everyone else does, your voice will get lost in the crowd—the crowd of people who all “want” something from them.So what’s the alternative?Dhru shares that every mentor he has ever wanted to meet and learn from has something they care about that isn’t getting much attention or could use some extra support. It could be a little passion project they started or a non-profit they really care about for example. Whatever it is, it’s something that could use a little help, but chances are, most people don’t know about it—it’s under the radar.Find that thing that they care about and authentically support it. Not as a means to an end, but because it deserves it. Support it because you respect them and believe in the project. Support it because the project could use your help and your unique skill set.Everyone wants, few are willing to give. But as Dhru’s friend Sean Stephenson says, “The more you give, the more you live.”For more on Dhru Purohit, be sure to follow him on Instagram @dhrupurohit, on Facebook @dhruxpurohit, on Twitter @dhrupurohit, and on YouTube @dhrupurohit. You can also text Dhru at (302) 200-5643.Interested in joining Dhru’s Broken Brain Podcast Facebook Community? Submit your request to join here.