271. Rethinks: The Key to Lasting Behavior Change

271. Rethinks: The Key to Lasting Behavior Change

Author: Matt Abrahams, Think Fast Talk Smart March 12, 2026 Duration: 23:29

The secret to building habits that stick.


Whether you want to read more books or exercise more regularly, BJ Fogg has good news. “Habits are easier to form than most people think,” he says, “If you do it in the right way.”


As the founder and director of Stanford's Behavior Design Lab, Fogg has devoted much of his career to researching human psychology, motivation, and behavior. According to him, habit formation isn’t a product of simply doing something over and over again. “It's not a function of repetition,” he says, “it's a function of emotion.”


As Fogg discusses with host Matt Abrahams in this Rethinks episode of Think Fast, Talk Smart, bringing our behavior in line with our goals is easier than we think — we just have to know the emotional levers to pull.


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Chapters:

  • (00:00) - Introduction
  • (03:11) - The Information-Action Fallacy
  • (04:54) - The Behavior Model: Motivation, Ability, Prompt
  • (06:34) - Designing a Reading Habit
  • (08:12) - What Is a Habit?
  • (11:21) - Making Paraphrasing a Habit
  • (13:58) - Specificity vs. Repetition
  • (16:17) - Choosing Habits You Enjoy
  • (17:15) - The Final Three Questions
  • (22:21) - Conclusion

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Ever find yourself scrambling for the right words in a high-stakes meeting or struggling to get your point across clearly? That’s the territory Think Fast Talk Smart: Communication Techniques explores. Hosted by Matt Abrahams, a Stanford lecturer and author who understands the real-world pressure of thinking on your feet, this podcast digs into the mechanics of how we connect and convey ideas. Each episode features conversations with specialists across various fields, moving beyond theory to deliver concrete methods you can use immediately. Whether it’s navigating a difficult conversation, structuring a persuasive pitch, or simply becoming a more engaged listener, Matt focuses on the tactical skills that build confidence. The discussions are grounded in his professional experience and academic background, offering a blend of research and relatable application. You’ll hear specific techniques for organizing your thoughts under pressure, using storytelling to make data memorable, and adjusting your communication style for different audiences. This isn’t about abstract concepts; it’s a resource for anyone who needs to influence, lead, or collaborate more effectively in their career and daily interactions. Tune in to this practical podcast for a regular dose of insights that aim to make your communication more intentional and impactful, one conversation at a time.
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