Dr. Gina Cleo, a researcher with a PhD in habit change and author of "The Habit Revolution," dives into the science of habits. She explains the habit loop's three essential elements: cue, routine, and reward. Discover why micro-habits are key to lasting change and the differences in habit formation between men and women. Gina dispels the 21-day myth of habit formation, stressing that individual experiences vary. Self-compassion during setbacks is vital, while neuroplasticity offers hope for reshaping habits at any age.
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volunteer_activism ADVICE
Micro Habits
Start with small, manageable actions to build larger habits.
These "micro habits" minimize resistance and encourage consistency.
volunteer_activism ADVICE
Supercharge Triggers
Make habit triggers specific, obvious, consistent, and automatic.
Instead of "after dinner," try "when I finish eating."
insights INSIGHT
Reward Yourself Effectively
Emotional rewards, like satisfaction or pride, are most effective for habit formation.
Physical rewards don't work as well because they lack immediacy.
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Simple steps to rewire your brain for powerful habit change
Gina Cleo
This book by Dr. Gina Cleo provides revolutionary breakthroughs in behavioral science to help readers understand how their brain works and how to rewire it for instant and lasting change. It offers evidence-based techniques to break free from unwanted habits, master motivation, and navigate setbacks to achieve the desired lifestyle. The book is packed with practical insights, inspiring stories, and simple activities to try today.
Self-Compassion
The Proven Power of Being Kind to Yourself
Kristin Neff
This book offers expert advice on how to limit self-criticism and offset its negative effects, enabling readers to achieve their highest potential and a more contented, fulfilled life. Dr. Neff provides practical exercises and action plans based on state-of-the-art research, helping readers deal with various emotionally debilitating struggles such as parenting, weight loss, and everyday challenges. The book emphasizes the importance of self-compassion over self-esteem, promoting emotional resilience, personal growth, and a deeper sense of inner peace and happiness[1][4][5].
Think about your habits, the things you do automatically without much thought — from brushing your teeth in the morning to scrolling social media before bed.
There’s a lot going on with these behaviors.
On one level, they’re just routines and actions wired into our brains through repetition. But there’s also more to it than that. Our habits shape who we are, influence our health and happiness, and determine much of our success in life. There’s a reason changing habits is one of the most powerful ways to transform ourselves.
Today on the show, Dr. Gina Cleo will help us understand the science of habit formation and how we can harness it to build better behaviors. Gina is a researcher with a PhD in habit change and the author of The Habit Revolution: Simple Steps to Rewire Your Brain for Powerful Habit Change. Gina and I discuss the three elements of the habit loop and how to hack them to develop good habits and break bad ones. Along the way, we talk about why micro-habits are so effective for creating lasting change, the differences between men and women when it comes to forming habits, how long it really takes for a habit to stick, and much more.
The Art of Manliness 
