Habits & Behavior Change

In this Episode, We Discuss How to Make Lasting Changes and…

• Why motivation and will power are overrated when trying to make lasting changes
• Why you must understand the 5 stages behavior change and match your activity to the proper stage
• How slips up are inevitable and are perfect opportunities to learn
• How to use conflicting energy sources -the pushing away from unwanted behavior and pulling toward a desired behavior
• Why self monitoring and tracking progress increases your chances of success

“Behavior change is not a hundred yard dash, it is indeed a marathon. You need to concretely build in the new behavior, resist temptations and then maintain it over time.“ – John Norcross

Connect with John Norcross: Website | Twitter

If you enjoyed this conversation with John Norcross check out these other episode:

In This Episode, Eric and Tim Pychyl Discuss How to Overcome Procrastination and…

Key Concepts:

1. What is the connection between procrastination and health?
2. How can we use implementation intentions to deal with self regulation failure?
3. What is the importance of not wasting our lives with procrastination?

“It is in the getting on with life that makes our lives and that procrastination, in a very real sense, is an existential issue of not getting on with life itself.” – Tim Pychyl

Tim Pychyl is an Associate Professor of Psychology at Carlton University and the host of the podcast, “I Procrastinate”. His latest book is Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change

Connect with Timothy Pychyl: Website | Twitter | 

If you enjoyed this conversation with Timothy Pychyl, please check out these other episodes:

In This Episode: How to Work with the Craving Mind

Key Concepts:

1. The roles of rewards and punishments and the importance of understanding how the habit loop cycle works in adjusting behavior.
2. Understanding cravings and addictions and strategies that can be used to work through our habitual behavior patterns.
3. How bringing awareness and curiosity is a crucial component in training our mind to deal more effectively with cravings.

Jud Brewer, MD, Ph.D. (“Dr. Jud”) is a New York Times best-selling author and thought leader in the field of habit change and the “science of self-mastery,” who blends over 20 years of experience with mindfulness training and a career in scientific research. Dr. Jud is the director of research and innovation at Brown University’s Mindfulness Center, where he also serves as an associate professor in Behavioral and Social Sciences at the School of Public Health and Psychiatry at the School of Medicine at Brown University.

Connect with Dr. Jud Brewer: Website | Instagram | Twitter | Facebook

If you enjoyed this conversation with Dr. Jud Brewer, please check out these other episodes:

Habits for Healing Anxiety with Dr. Jud Brewer

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In This Episode: How to Improve Your Life by Creating Atomic Habits:

Key Concepts:

1. Our physical environment plays a huge role in supporting the habit(s) we are trying to create or eliminate. We can improve our environment by making the habit more obvious and reducing friction (or making it less obvious and increasing friction for those we are trying eliminate).

2. Social environment also affects our behavior when it comes to creating good habits. By finding a social environment that provides a sense of belonging and friendship, we can increase the attractiveness of habits that leads to more motivation and better outcomes.

3. Ultimately, the best place to start is making new habits easy and convenient by scaling them down to something very small, such as the “2 minute rule”. The goal is to establish the habit by first showing up and doing the small action consistently. Once the habit is established, it can then be improved and becomes easier to maintain

James Clear is the author of Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones.  His work has appeared in The New York Times, CBS This Morning, Time, Entrepreneur, and he has taught in colleges around the world.  James is also the creator of the Habits Academy, the premier training platform for organizations and individuals that are interested in building better habits in life and work. 

Connect with James Clear: Website | Instagram | Twitter 

If you enjoyed this conversation with James Clear, please check out these other episodes:

How to Form Elastic Habits with Stephen Guise

How to Stay Motivated with Ayelet Fishbach

By purchasing products and/or services from our sponsors, you are helping to support The One You Feed and we greatly appreciate it. Thank you!

But wait, there’s more! The episode is not quite over!! We continue the conversation and you can access this exclusive content right in your podcast player feed. Head over to our Patreon page and pledge to donate just $10 a month. It’s that simple and we’ll give you good stuff as a thank you!

In This Episode: How to Improve Your Life by Creating Atomic Habits:

Key Concepts:

1. Habits are the compount interest of self improvement in that the positive effects compound over time. You may not see change right away, but consistent effort is what brings lasting results and real change.

2. More important than goals, your systems are what lead to your success or failure when trying to change your behavior. Systems are a collection of habits leading to every outcome so paying attention to the process rather than the final goal is a critical component.

3. True behavior change is an identity change. (I want _____ as opposed to I am ____). Identity and behavior are closely linked and taking small consistent actions is the best method for shaping identity and becoming the person you want to be.

James Clear is the author of Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones.  His work has appeared in The New York Times, CBS This Morning, Time, Entrepreneur, and he has taught in colleges around the world.  James is also the creator of the Habits Academy, the premier training platform for organizations and individuals that are interested in building better habits in life and work.  

Connect with James Clear: Website | Instagram | Twitter 

If you enjoyed this conversation with James Clear, please check out these other episodes:

Tiny Habits for Behavior Change with BJ Fogg

Behavior Change with Dr. John Norcross

By purchasing products and/or services from our sponsors, you are helping to support The One You Feed and we greatly appreciate it. Thank you!

But wait, there’s more! The episode is not quite over!! We continue the conversation and you can access this exclusive content right in your podcast player feed. Head over to our Patreon page and pledge to donate just $10 a month. It’s that simple and we’ll give you good stuff as a thank you!