Habits & Behavior Change

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

135: Michelle Segar

July 19, 2016 Leave a Comment

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

Homepage

Twitter

111: Manoush Zomorodi

January 26, 2016 4 Comments

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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.

Our Sponsor this Week is MeetMindful

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Fracture- The One You Feed

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

091: BJ Fogg

September 2, 2015 2 Comments

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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”.

Our Sponsor this Week is Spirituality and Health Magazine. Click here for your free trial issue and special offer.

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

BJ Fogg Homepage

BJ Fogg Behavioral Model

BJ Fogg Tiny Habits course

BJ Fogg on Twitter

054: James Clear

December 8, 2014 Leave a Comment

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.