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Chapters & Sections (187)
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00:00
Host Welcome and Guest Introduction
00:31
Guest Credentials and Book Summary
01:41
Academic Flexibility and Research Focus
02:12
Industry Experience Informing Academic Work
02:44
Course Size and Student Selection Process
03:17
Balancing Undergraduate and Graduate Students
03:49
Stanford Tuition Coverage and Financial Aid
04:49
Student Mobility and Return Policies
05:22
Personal Academic Journey and Travel Experience
06:26
Stanford Tuition Structure by Family Income
07:59
Low Obesity and Drinking Levels in Mormon Communities
08:31
Self-Improvement and Industry Values in Mormon Culture
09:02
Perfectionism, People-Pleasing, and Tiny Habits as Relief
10:05
Missionary Service in Peru and Cultural Shock
10:38
Grit Development Through Mission Experience
11:11
Sales and Public Speaking Skills from Mormon Training
11:41
Introduction to the Stanford Prison Experiment
12:12
Roles, Identity, and Power Dynamics in the Experiment
13:14
Contextual Influence on Behavior and Tiny Habits Application
13:46
Three Ways to Change Behavior: Epiphany, Tiny Habits, Environment
14:16
Geographical Cures and Environmental Redesign Examples
15:50
Making New Behaviors Easy Through Environment
16:22
Using Tiny Habits to Reduce Distractions
16:53
Redesigning Daily Routines for Ease
17:56
Behavior as Person-Context-Action Triad
18:29
Habits Vary by Location and Context
18:59
Mapping the 15 Ways Behaviors Can Change
19:31
One-Time vs Habitual Behavior Types
20:02
The Fog Behavior Grid Overview
20:34
Naming and Classifying Behavior Types
21:04
Behavior Wizard Tool Introduction
21:37
Shifting from Persuasive Tech to Human Behavior Focus
22:08
Breaking Down Big Goals into Tiny Habits
22:38
The System for Changing Behavior
23:09
Magic Wanding Method for Ideation
23:39
Honesty with Self in Habit Formation
24:10
Motivation as a Fluctuating Resource
24:41
The Motivation Wave Concept
25:12
Early Twitter Accountability Attempts
25:42
Public Exposure and Shame as Motivation
26:13
Breakthrough in Tiny Habits Design
26:44
Scaling the Program to Thousands
27:17
Personal Transformation Stories from Participants
28:17
Combining Academic Rigor with Real-World Feedback
28:49
Concrete Steps for Implementing Tiny Habits
29:20
Example of Push-Up Habit Design
30:00
Triggering Behaviors with Existing Routines
31:54
Habit Placement After Routines
32:24
Tiny Habits in Daily Life
33:26
Positive Emotion Association
33:58
Letting Go of Guilt and Shame
35:01
Lowering Expectations for Success
35:34
Avoiding Perfectionism and Tracking Pitfalls
36:35
Redesigning Environment During Peak Motivation
37:36
Micro‑Reading Habit for Sustainable Learning
39:42
Unconscious Habit Formation Analogy
40:14
Clay Building Metaphor for Seamless Habits
40:47
Weight Tracking and Social Media Influence
41:17
Identifying Personal Healthy Foods
41:48
Hydration and Supplement Habits at Work
42:19
Travel Food Preparation Routine
42:49
Partner’s Role in Breakfast and Fridge Management
43:20
Lunch Choices and Personal Food Preferences
43:50
Reevaluating Dairy Consumption
44:20
Clarifying Weight Loss vs. Energy Goals
44:53
Honesty About Family Aspirations
45:24
Differentiating Wants vs. Shoulds in Habits
45:55
Exploring Other Life Domains Beyond Health
47:29
Three-Chord Habit for Musicians
47:58
Choosing Instruments and Daily Integration
48:33
Voice Disability Disclosure in Book Audio
49:05
Negotiating Narration Rights and Agent Interaction
49:36
Emotional Impact of Voice Challenges in High School
50:09
Preparing for Audition Through Tiny Habits
51:12
Overcoming Gender and Voice Stereotypes in Youth
52:44
Sharing Shameful Moments to Build Empathy
53:50
Highlighting Everyday Struggles for Authenticity
54:27
Designing Small, Specific Actions for Big Outcomes
55:17
Setting Specific Road Rage Rules
56:18
Breaking Down Road Rage into Manageable Behaviors
56:48
Using Tiny Habits Framework for Untangling
57:19
Identifying and Prioritizing Easy Behaviors
57:50
Introducing Pearl Habits for Negative Situations
58:22
Expanding Pearl Habit Impact Across Life
59:57
Evolutionary Rationale for Emotion-Driven Habits
1:01:00
Celebration as a Tool to Reinforce Positive Emotions
1:03:33
Morning Positive Rituals
1:04:06
Leveraging Strengths for Habit Success
1:05:38
Skill-Based Habit Formation Parallel to Music
1:06:39
Data Insights on Ripple Effects
1:07:50
Identity Question Coaching Technique
1:08:43
Identity Shift Evidence from Habits
1:09:23
Podcast Challenge and Habit Unlinking
1:09:54
Behavioral Change Through Small Challenges
1:10:50
Personal Attraction Shift Experience
1:11:19
Book Overview and Stanford Roots
1:12:20
Laboratory Experiments on Computer Persuasion
1:13:25
FTC Testimony and Policy Recommendations
1:15:00
Persuasion Profiling and Data Exploitation
1:15:30
Video Games as Persuasive Media
1:16:31
Deep Fakes and Media Trust
1:17:01
Ethical Debates on Persuasion Vulnerability
1:18:03
Information vs. Behavior Change
1:18:33
Hope, Tiny Habits, and Overcoming Fear
1:19:05
Book Launch and Hope for Empathy
1:19:36
Acknowledging Audience Support
1:20:07
College Hacking and Tiny Habits
1:20:38
Medical Update on Seizures
1:21:09
Medication Side Effects and Adjustment
1:21:40
Daily Medication Routine and Symptoms
1:22:10
Emotional Impact of Seizure Diagnosis
1:22:41
Living Situation and Support System
1:23:12
Family Reaction to Seizure Event
1:23:43
Comfort and Trust in Home Environment
1:24:14
Managing Medication Side Effects with Exercise
1:25:18
Incorporating Tiny Habits for Physical Health
1:26:22
Daily Stretch Routine and Back Strengthening
1:27:55
Discussion of Physical Pain and Body Weight Distribution
1:28:27
Shower Timing Constraints and Hygiene Habits
1:29:29
Temperature Control in the Shower
1:30:31
Household Temperature Settings and Personal Preferences
1:31:34
Medical Advice on Staying Home vs. Leaving
1:32:04
Driving Restrictions and Seizure Concerns
1:33:06
Car Accident Narratives and Emotional Impact
1:33:38
Academic Data Sharing and Research Interests
1:34:14
Statistical Discussion on Smoking and Obesity Rates
1:35:12
Overview of the Stanford Prison Experiment
1:36:15
Overview of the Experiment and Its Controversy
1:36:46
Physical and Psychological Abuse Claims
1:37:16
Personal Experience with Authority Roles
1:37:48
Recognition of Power Dynamics in Workplace Conflicts
1:38:19
Stephen King Quote and the Importance of Reading
1:38:50
Predictability as a Source of Comfort
1:39:20
Affirmation of Change and Empowerment
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