Habits & Behavior Change

In this episode, Dr. Jud Brewer discusses how to manage your hunger habit, primarily through updating reward values. He emphasizes the significance of mindfulness in navigating emotional eating and fostering behavioral change. Dr. Brewer offers several practical strategies and valuable perspectives for individuals seeking to address unhealthy eating habits or addictions.

In this episode, you will be able to:

• Discover the power of updating reward values in habits for lasting behavior change
• Uncover the neuroscience behind habit formation and how it influences our daily choices
• Learn the art of mindful eating as a powerful tool for effective weight management
• Overcome food addiction by cultivating awareness and taking control of your eating habits
• Understand what it means to become disenchanted with unhealthy eating patterns
• Explore effective strategies for updating reward values in habits to create positive change in your life.

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Stephen Guise is a leading expert in habit formation, renowned for his practical and adaptable approach to building positive behaviors. As the author of “Mini Habits” and “Elastic Habits,” he has revolutionized the way we view and implement habits, emphasizing the power of flexibility and resilience. With a deep understanding of the complexities of behavior change and a knack for relatable storytelling, Stephen effortlessly combines practical strategies with real-life experiences, making his insights both actionable and enjoyable. His work is a testament to the idea that small changes can lead to remarkable transformations, and his expertise is invaluable for anyone seeking sustainable habit formation in the midst of a busy, ever-changing world.

In this episode, you will be able to:

• Master the art of elastic habits for adaptable positive behaviors
• Discover the power of flexibility in forming lasting habits
• Learn to adjust habits based on motivation and changing circumstances
• Unlock the importance of cues in developing strong habits
• Learn how to track and evaluate your habit performance effectively

Stephen Guise is an international best-selling author, blogger, and entrepreneur.  His books have been translated into 17 languages, including his latest book, Elastic Habits:  How to Create Smarter Habits That Adapt to Your Day.

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Gregg Krech, a renowned Zen teacher, shares his enlightening journey where he was introduced to the concept of bringing the practice of Zen Buddhism into daily life. This pivotal moment occurred when he had the opportunity to work with Tiknat Han, a Zen teacher, in the 1980s. Han emphasized the importance of integrating mindfulness and intentional action into everyday tasks, beyond the traditional contemplative practices. Krech discusses how intentional living and mindful action can significantly impact mental wellness, resonating with individuals seeking practical strategies for mental health improvement.

In this episode, you will be able to:

• Learn practical strategies for maintaining good mental health to thrive in everyday life
• Recognize the importance of acknowledging the “bad wolf within” to unlock personal growth and well-being
• Take action to effectively manage depression and anxiety
• Explore Japanese approaches to psychology, including Morita Therapy, Kaizen, and Naikan, for new perspectives on mental well-being
• Discover the powerful tool for maintaining good mental health that can transform your daily life

Gregg is an author, poet, and one of the leading authorities on Japanese Psychology in North America. His work has been featured in THE SUN magazine, Tricycle, SELF, Utne Reader, Counseling Today, Cosmopolitan and Experience Life. His books include Naikan: Gratitude, Grace, and the Japanese Art of Self-Reflection, A Natural Approach to Mental Wellness, The Art of Taking Action, and his newest book, Question Your Life.

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If you enjoy our podcast and find value in our content, please consider becoming a supporter of The One You Feed podcast! By joining, you’ll receive exclusive content only available on Patreon!  Visit our Patreon page to learn more!

Katy Milkman’s journey into behavior change strategies began with a desire to understand the internal barriers to change. She delved into research and discovered the importance of recognizing obstacles and the strategic approaches to overcoming them. Her insights highlight the significance of enjoying the pursuit of goals, emphasizing the need for tailored strategies rather than a one-size-fits-all approach. Through her relatable and engaging approach, Katy inspires individuals to embrace flexibility and resilience in their pursuit of personal growth and behavioral transformation.

In this episode, you will be able to:

• Implement practical behavior change strategies for lasting success
• Overcome present bias and learn to make better decisions
• Discover effective incentives and motivation for behavior change
• Use commitment devices to beat procrastination and boost productivity
• Understand the non-linear nature of behavior change for better results

Katy Milkman is a Professor at The Wharton School of the University of Pennsylvania, host of Charles Schwab’s popular podcast “Choiceology with Katy Milkman”, which explores key lessons from behavioral economics about decision making, and the former president of the Society for Judgment and Decision Making. She’s also the co-founder and co-director of the Behavior Change for Good Initiative. Her book is How to Change: The Science of Getting from Where You Are to Where You Want to Be

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!

If you enjoy our podcast and find value in our content, please consider becoming a supporter of The One You Feed podcast! By joining, you’ll receive exclusive content only available on Patreon!  Visit our Patreon page to learn more!

In this episode, Adam Alter shares valuable strategies for learning how to become unstuck and break through common barriers in life. He emphasizes the importance of seeking new perspectives and thinking differently to break through mental and emotional blocks. He also highlights the connection between physical movement and creative inspiration, explaining how it stimulates the brain and unlocks fresh ideas.

In this episode, you’ll be able to:

• Discover powerful strategies to unblock personal growth hurdles and pave a clear path toward your goals
• Uncover the surprising relationship between physical movement and creativity
• Recognize the unspoken value of failure and how it can lead to unforeseen successes
• Immerse in the importance of broadening your horizon and embracing new perspectives to clear mental roadblocks
• Learn how and why exploration and exploitation for fostering both personal and professional growth

Adam Alter is a Professor of Marketing at New York University’s Stern School of Business and the Robert Stansky Teaching Excellence Faculty Fellow, with an affiliated appointment in the New York University Psychology Department. Adam has also written for the New York Times, New Yorker, Washington Post, Atlantic, WIRED, Slate, Huffington Post, and Popular Science, among other publications. He has shared his ideas on NPR’s Fresh Air, at the Cannes Lions Festival of Creativity, and with dozens of companies, including Google, Microsoft, Anheuser Busch, Prudential, and Fidelity, and with several design and ad agencies around the world. Adam’s academic research focuses on judgment and decision-making and social psychology, with a particular interest in the sometimes surprising effects of subtle cues in the environment on human cognition and behavior. His research has been published widely in academic journals, and featured in dozens of TV, radio and print outlets around the world.

Connect with Adam Alter: Website | Twitter | Facebook

If you enjoyed this conversation with Adam Alter, check out these other episodes:

How to Create Emotional Agility with Susan David

Thomas Sterner on How to Be Fully Engaged

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