The One You Feed

Practical Wisdom for a Better Life

Habits & Behavior Change

A collection of The One You Feed Episodes that deal with building habits or changing your behavior.

James Clear on the Compounding Power of Habits Part 2

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Chances are, you’ve heard the name James Clear. Especially if you have done any research whatsoever about building habits. That’s kinda his neck of the woods. His work has appeared in The New York Times, CBS This Morning, Time, Entrepreneur and he has taught in colleges around the world. In this episode, part 2 of a 2 part series, he talks more about his new book, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. You’ll learn some really specific, easy and flat out “why didn’t I think of that” genius methods to apply to your life and habits.

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 In This Interview, James Clear and I Discuss…

  • Habits are a response to the physical cues in our environment
  • Increasing the friction it takes to complete the task
  • The more you increase the steps between you and the bad behavior or decrease the steps between you and the good behavior the better
  • Habit stacking/Anchoring
  • “After _____ I will _____”
  • The more specific the better
  • Social environment and habits
  • You want to join groups where your desired behavior is the normal behavior
  • Make it easy
  • The two-minute rule
  • A habit must be established before it can be improved
  • Optimize for the starting line rather than the finish line
  • Make it satisfying
  • Feel successful at the end
  • Bring the long-term consequences into the short term

James Clear Links

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James Clear on the Compounding Nature of Habits Part 1

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James Clear Full The One You Feed

Chances are, you’ve heard the name James Clear. Especially if you have done any research whatsoever about building habits. That’s kinda his neck of the woods. His work has appeared in The New York Times, CBS This Morning, Time, Entrepreneur and he has taught in colleges around the world. In this episode, part 1 of a 2 part series, he talks about his new book, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. It’s a fascinating and educational discussion surrounding how to work with yourself and your habits to set yourself up for short and long-term success when it comes to behavior change. Everyone can benefit from listening to the wisdom in this episode. Enjoy.

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 In This Interview, James Clear and I Discuss…

  • How habits can compound for you or against you
  • That small changes don’t seem to matter much in the moment
  • The 4 Laws of Behavior Change
  • Your outcomes are a lagging measure of your efforts
  • How bamboo is like habits
  • You need to build a foundation to see results
  • How work isn’t wasted, it’s stored
  • Focusing on systems rather than goals
  • How the outcome is a natural consequence of habits
  • That goals restrict your happiness
  • The role of identity in behavior change
  • How you choose to act is a vote towards the kind of person you want to be
  • Putting your identity on the back burner while you accrue some evidence
  • Growth vs Fixed Mindset
  • How humans are learning machines
  • The 4 Stages of Habits
  • How you interpret the cues in your life determines how you respond to them
  • The toolbox for breaking and building habits

James Clear Links

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135: Michelle Segar

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Michelle Segar Full- The One You Feed

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This week we talk to Michelle Segar about making lasting change

Michelle Segar, PhD, is a motivation scientist and author of critically acclaimed “No Sweat! How the Simple Science of Motivation Can Bring You a Lifetime of Fitness” . She is also the Director of the Sport, Health, and Activity Research and Policy Center (SHARP) at the University of Michigan, and Chair of the U.S. National Physical Activity Plan’s Communications Committee.

Her evidence-based ideas about what motivates people to choose and maintain healthy behaviors is changing the conversation across fields. She consults with global organizations on these issues and delivers keynotes and sustainable behavior change trainings. She ran with the Olympic Torch at the 1992 Olympic Games in Barcelona.

In This Interview, Michelle Segar and I Discuss…

  • The One You Feed parable
  • Her book, No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness
  • How considering a different “why” for starting to be more physically active can be helpful
  • That why we engage in physical activity and what it is that we do are critical when it comes to us sticking with it
  • How too many “whys” dilute their positive effect on us
  • Intrinsic vs Extrinsic goals
  • How answering the question, “What kind of physical activity did you enjoy doing as a kid?” can be important
  • That we should start doing what makes us feel good and stop doing what makes us feel bad when it comes to physical activity
  • That any physical movement is better than none at all – Everything counts!
  • That flexibility is a strategy for success when it comes to sustained physical activity in your life
  • The vicious cycle of failure
  • The sustainable cycle of self-care
  • That it’s important to focus one complicated behavior change at a time
  • The self-care hierarchy

Michelle Segar Links

111: Manoush Zomorodi

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Manoush Zomorodi- The One You Feed

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This week we talk to Manoush Zomorodi about remaining human in a digital age

This interview was recorded live in the WNYC studios in New York city, home of other popular podcasts like RadioLab, The New Yorker Radio Hour and Freakonomics.

Manoush Zomorodi is the host and managing editor of Note to Self, “the tech show about being human,” from WNYC Studios.

Every week on her podcast, Manoush searches for answers to life’s digital quandaries, through experiments and conversations with listeners and experts. Topics include information overload, digital clutter, sexting “scandals,” and the eavesdropping capabilities of our gadgets.

Manoush’s goal, as the New York Times wrote, is to “embrace the ridiculousness” of modern life, even when that means downloading dozens of apps to fight the feeling of digital overload.  She often speaks on creativity in the digital age, kids and technology, and non-fiction storytelling.

Manoush has won numerous awards including 4 from the New York Press Club. In 2014, the Alliance for Women in Media named her Outstanding Host. Prior to New York Public Radio, Manoush reported and produced around the world for BBC News and Thomson Reuters. In 2012, she published Camera Ready, a guide to multimedia journalism.

The Note to Self podcast is starting a new challenge called Infomagical to help cope with information overload.. You will hear more about during the episode. If you want to sign up to participate at go to  wnyc.org/infomagical. Challenge week starts February 1 and runs through February 5.

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In This Interview, Manoush and I Discuss:

  • The One You Feed parable
  • How the good and bad wolf help each other to find the middle ground
  • Which “technology” wolf are you feeding?
  • Keeping our humanity in a digital age
  • Trying to understand the effects our technologies have on us
  • Having to make too many small decisions all day long
  • Information overload
  • How the average American takes in over 12 hours of information per day
  • The Note to Self Infomagical challenge
  • The consumption to creation ratio
  • Taking in too much information but not remembering or applying any of it
  • How a theme is important for memory and learning
  • The myth of multi-tasking
  • How not being perfect is the point of being human
  • The new digital literacy
  • Information filter failure
  • Asking “What’s the Point” when consuming digital content
  • Eric’s Three Questions:
    • What am I doing?
    • Why am I doing?
    • Is it what I should be doing?
  • Pulsing- working in small bursts
  • Getting everything out of your mind and written down somewhere and then prioritize it
  • How we can only keep track of about four things in our mind at once
  • Apps that help us become more human
  • Gamifying our habits
  • How “spacing out” can makes us more creative and productive
  • Apps that make you more human: Moment, BreakFree, Coach.me, Joe’s Goals, and Insight Timer.

Manoush Zomorodi Links

Homepage

Note to Self

InfoMagical 

Twitter

Facebook

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091: BJ Fogg

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This week we talk to BJ Fogg about changing our behavior

Dr. BJ Fogg directs the Persuasive Tech Lab at Stanford University.  A behavior scientist and innovator, he devotes half of his time to industry projects. His work empowers people to think clearly about the psychology of persuasion — and then to convert those insights into real-world outcomes.

BJ is the creator of the Fogg Behavioral Model, a new model of human behavior change, which guides research and design. Drawing on these principles, his students created Facebook Apps that motivated over 16 million user installations in 10 weeks.

He is the author of Persuasive Technology: Using Computers to Change What We Think and Do, a book that explains how computers can motivate and influence people.  BJ is also the co-editor of Mobile Persuasion, as well as Texting 4 Health.

Fortune Magazine selected BJ Fogg as one of the  “10 New Gurus You Should Know”.

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 In This Interview BJ and I Discuss…

  • The One You Feed parable
  • The wolf you pay attention to is the one you feed
  • The two main limits in life: time and attention
  • The Fogg Behavioral Model- Motivation, Ability and Triggers
  • How behavior change is about more than motivation
  • Designing effective behavior change
  • Managing the Ability part of the behavioral model
  • Designing behavior to fit into our every day routines
  • The bigger the change the more motivation you need
  • Why taking baby steps is so important
  • How motivation comes and goes
  • How behaviors get easier to do day after day
  • Building upon small successes
  • That the ability to change behavior is not a character issue
  • Keeping habits going during difficult times
  • Creating good triggers
  • Thinking about behavior change as behavior design
  • Super Habits
  • That triggers need to change with context changes
  • The importance of celebrating small habit changes
  • How emotions create habits
  • Translating outcomes to very specific behaviors
  • The major hurdles in trying to change behavior
  • The importance of just taking the next step and not giving up

BJ Fogg Links

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054: James Clear

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James Clear- The One You Feed

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This week we talk to James Clear about building habits 

James Clear is an entrepreneur, weightlifter, and travel photographer. He writes at JamesClear.com, where he talks about scientific research and real-world experiences that help you rethink your health and improve your life. His blog gets millions of visitors per year.

 In This Interview James and I Discuss…

  • The One You Feed parable.
  • How money can be an addiction that society rewards.
  • How much we over estimate one defining moment versus steady day to day behavior.
  • The aggregation of marginal gains- improve by 1% in everything you do.
  • Small changes can lead to big results.
  • Reduce the Scope, Stick to The Schedule.
  • Not letting your emotions drive your behavior.
  • The difference between professionals and amateurs.
  • It’s not the result that matters but the action and habit.
  • The 2 Minute Rule.
  • How willpower often comes after we start, not before.
  • “Start with something so easy you can’t say no to it”- Leo Babuta
  • You don’t have to be great at the start, you just need to be there.
  • Learning from our failures and seeing it as a data point.
  • Seeing failure as an event, not as part of us.
  • How mentally tough people define themselves by their persistence, not failure.
  • Acquiring more mental toughness or grit.
  • How 21 days to create a habit is a myth.
  • Missing a habit once in awhile is not a big deal.
  • Never missing twice.
  • Fixed Mindset versus Growth Mindset.
  • How your job is to live out your unique path.
  • The difference between competitiveness and comparison.
  • How the performance matters, not the judgement of it.
  • Ambition and contentment are not opposites.

James Clear Links

James Clear Homepage

James Clear Free Habits Kit

James Clear Twitter

James Clear Facebook

James Clear Instagram

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