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.


Episode Reference Links:

Connect:


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

 ********
Thank you to our sponsors.
 These partnerships support the ongoing production of the podcast, allowing us to bring it to you at no cost.

This episode is brought to you by Babbel. Think Fast Talk Smart listeners can get started on your language learning journey today- visit Babbel.com/Thinkfast and get up to 55% off your Babbel subscription.

Join our Think Fast Talk Smart Learning Community and become the communicator you want to be. 


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.
Author: Language: English Episodes: 284

Think Fast Talk Smart: Communication Techniques
Podcast Episodes
268. Going Viral: How To Balance Authenticity and Spectacle [not-audio_url] [/not-audio_url]

Duration: 23:09
How to communicate who you are online.You may not think of yourself as a content creator, but in the creator economy, Angèle Christin says we all have to learn how to communicate who we are online.Christin is an associat…
267. Rethinks: Why Authenticity Leads to Better Communication [not-audio_url] [/not-audio_url]

Duration: 26:48
Why being true to yourself enables you to show up better for others.From the way you communicate, to the way you build your life and career, Graham Weaver, MBA ’99, says it’s about “giving yourself permission to fully be…
265. Complexity to Connection: Humanizing High-Stakes Communication [not-audio_url] [/not-audio_url]

Duration: 23:35
How to turn complexity into connection through clear communication.Communication in high-stakes moments isn’t about saying more — it’s about connecting better. For Jonathan Berek and Phil Polakoff, the most effective com…
264. Show Your Receipts: Communicating in a Post-Truth World [not-audio_url] [/not-audio_url]

Duration: 24:59
Why curiosity is the best way to start a conversation.No matter how wide political, cultural, and generational divides seem to grow, Fareed Zakaria is convinced: communication has the power to connect.Zakaria is the host…
263. Smart Isn’t the Same as Clear: How to Sharpen Your Ideas [not-audio_url] [/not-audio_url]

Duration: 22:14
Why clarity and authenticity matter more than ever in modern communication.Clear communication in the age of likes, LLMs, and constant noise isn’t about talking more. For Nick Thompson, it’s about being unmistakably clea…
262. Own the Room: How Voice, Breath, and Body Work Together [not-audio_url] [/not-audio_url]

Duration: 25:25
How to tap the full power of your voice.Being present in communication isn’t just mental. It’s about the physical energy you bring into a space — particularly, says Patsy Rodenburg, the presence of your voice.“The physic…
261. Meetings With a Point: How to Design For Better Decisions [not-audio_url] [/not-audio_url]

Duration: 23:28
How to design meetings with purpose so they actually move work forward.Meetings are a necessary part of work. But for many people, they’re also a major source of frustration. According to Rebecca Hinds, meetings don’t ha…
260. From Role To Soul: The Four Ingredients For Mastering Meaning [not-audio_url] [/not-audio_url]

Duration: 23:11
Why your best life isn’t about having the right answers, but about asking the right questions.Finding meaning and purpose in life isn’t about having all the answers. For Bill Burnett and Dave Evans, it’s about having the…