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Here at Knowly, we all like to read, and over the years we’ve devoured tons of non-fiction books. In my own reading, a frequently recurring theme is how to effectively change behaviors.
As I’ve been able to get more of a birds-eye view of the findings on behavioral change (though there’s still plenty to learn!), one insight has become increasingly clear: Whether it’s exercising more, losing weight, giving up smoking, learning a new language or building a habit of asking coaching questions, it’s always the same fundamental mechanisms that determine if the shift in behavior actually happens or not.
With this article I want to help you understand those mechanisms, by giving you the literary gems my colleagues and I have managed to unearth over the years. These are the four books that have had the greatest impact on how we view behavioral change – and they may very well change your life (big words, I know, but it’s true!).
By: BJ Fogg
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Dr. B.J. Fogg runs The Behavior Design Lab at Stanford University. He coined the term behavior design, which consists of a series of methods focused on systematically creating new behaviors (or getting rid of unwanted ones) in ourselves and others.
Fogg’s students include the founders of Instagram, Kevin Systrom and Mike Krieger. They used what they’d learned from Fogg’s course to design an app that was so effective at driving new behaviors (taking photos, applying filters, sharing, liking) that it was sold to Facebook for 1 billion dollars within a year.
Having spent many years focusing only on research and education at Stanford, Fogg released his first book in December 2019, titled after the methodology that he’d spent the previous decade developing: Tiny Habits.
Even though the book is full of models and concepts, it’s very digestible, and there’s a reason for that – before Fogg got into behavioral change, his plan was to write instructional material professionally. You can tell that he’s a trained writer, as his sentences are the very model of short and concise. He also sprinkles in quite a few anecdotes about some of the many people who have, thanks to him, gone on a journey of change. The examples he gives all help to hammer home his most important points.
A lot of other contemporary literature on behavioral change is based on Fogg’s research, so I strongly recommend you start by going straight to the source.
Tip: The audiobook is well worth listening to. Fogg has recorded a separate preface that’s actually quite moving – for many years, he struggled with a speech impediment, but now he’s finally managed to overcome it. The fact that he narrates the book himself is therefore a major personal victory him, and this gives the listening experience an extra boost.
Lär dig enkla men kraftfulla sätt att applicera nudging i dina lärprojekt, så att beteendeförändringen faktiskt blir av.
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By: James Clear
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James Clear’s book has sold over a million copies. This is no fluke. I think these are the three main reasons behind its success:
Does it live up to the hype? Yes and no. Atomic Habits is by and large just B.J. Fogg’s research packaged in a slightly less detailed format. There’s nothing wrong with that per se – the findings are extremely interesting – but now that there’s the option of simply going straight to the source, this book pales in comparison.
However, Clear does have some ideas that set his book apart from Fogg’s. The concept of reforging your identity – becoming a person who exercises (for example) – is a recurring theme throughout the entire book. The mantra “what would a [healthy person] do?” hasn’t just helped me with my diet, but also on other journeys of change, and I have Clear to thank for that.
By: Charles Duhigg
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The success of Charles Duhigg’s modern classic showed that the topic of behavioral change and habits can form the basis of interesting and influential books. With its many well-written anecdotes, it’s a pleasure to read and an excellent appetizer for anyone who’s curious about behavioral change.
By: Robert M. Sapolsky
Light–heavy: 1 2 3 4 [5]
Robert Sapolsky is a professor at Stanford University, is one of the world’s foremost researchers on the interaction between biology and behaviors. His book isn’t primarily about how we can change behaviors, but rather about the underlying mechanisms of our human behaviors, grounded in our genetics.
Duhigg’s book may be perfect for a lazy day in the hammock, but Behave requires your full attention and a proper desk. It’s quite the tome, and the first three chapters are like an introductory course in neuroanatomy – which is entirely necessary to get a better grasp of subsequent chapters.
Simply put, this is a very challenging book, but if you get all the way through it, you’ll gain a much deeper understanding of why we behave the way we do, and thus also how those behaviors can be changed.
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