If You Want to Change, Start With Tiny Habits

If You Want to Change, Start With Tiny Habits

What drives someone to seek a life without alcohol? This conversation between Tim Westbrook and behaviour scientist Dr BJ Fogg zooms in on exactly that, blending raw family experience with practical behaviour tools. You’ll hear BJ share the heartbreaking story of his nephew Garrett’s opioid addiction and accidental overdose, and how that loss reshaped his view of addiction and recovery. His sister’s stance — "We're not going to hide this...

we're going to be as helpful and as transparent as we can be" — sets the tone for an honest, non‑sugar‑coated chat about what change really takes. The episode focuses on BJ’s "tiny habits" method and how small, doable actions can support people after treatment, when the hard work of building a new life truly kicks in.

BJ is very clear that addiction is far more complex than everyday habit change, and repeatedly stresses that professional help is vital for life‑threatening patterns. For those rebuilding their lives, he breaks down how to pick "golden behaviours" — habits that are effective, realistic, and genuinely wanted, rather than guilt‑driven "shoulds". There’s plenty here for anyone in recovery looking to swap old coping behaviours for healthier ones, from stress‑relief routines to new social patterns.

BJ also opens up about his own decision to stop drinking, how changing environment made alcohol feel unavoidable, and why quitting 100% was easier for him than "moderation in all things". His line "Quitting something 98% is harder than quitting something 100%" will hit home for many.

If you're curious how tiny, daily actions can support big recovery goals — and why new habits must actually be ones you want — this episode offers practical ideas without pretending to have all the answers. What’s one tiny habit you’d be willing to start today?