HACK YOUR HABITS: The Science of Making Changes That Stick
Jan 5, 2022
01:13:45
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Social psychologist Wendy Wood talks about the science of habit formation and how to make positive changes that stick. Topics include overcoming chronic lateness, sustainable exercise routines, and lasting New Year's resolutions.
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Quick takeaways
Unconscious mind and dopamine play a crucial role in forming and breaking habits.
Educating people about the benefits of change is not enough; adding friction and removing cues is essential to break bad habits.
Habits are contagious, influenced by peers and role models; social cues and environment shape habits.
Deep dives
The power of habits and making positive changes that stick
Forming and breaking habits: The podcast explores the concept of habits and the challenges of forming new ones or breaking bad ones. The speaker emphasizes that willpower alone is not enough to make lasting changes. The science of habit formation is discussed, highlighting the role of dopamine in creating habits. It is mentioned that forming new habits usually takes around 2-3 months of consistent practice. The importance of adding rewards to reinforce new habits is emphasized. The speaker also discusses the influence of the environment and social cues on habit formation.
The success and failure of habit change campaigns
The podcast examines the effectiveness of habit change campaigns, using examples like the five-a-day campaign and anti-smoking campaigns. It highlights that educating people about the benefits of change is not always enough to cause behavior change. The importance of adding friction or removing cues to break bad habits is discussed. The idea of competing bad habits with good habits is also mentioned. The effectiveness of implementing rewards and making desired behaviors more accessible in forming new habits is explored.
The contagious nature of habits
The podcast touches on the idea that habits can be contagious, with people often adopting the habits of those around them. The influence of peers and role models in forming productive habits is discussed. The speaker shares a study that showed a spike in productivity when individuals were randomly seated next to highly productive individuals. The role of social cues and environmental factors in shaping habits is highlighted.
The distinction between habits and rituals
The podcast delves into the distinction between habits and rituals. It explores the idea that habits are more automatic and less influenced by meaning, while rituals are often imbued with personal significance. The discomfort that can arise from deviating from rituals is discussed. The concept of habit hacks and routine patterns among highly productive individuals is explored, suggesting that these habits contribute to their success.
Practical tips for habit formation
The podcast concludes by offering practical tips for effective habit formation. It emphasizes the importance of adding friction and removing cues for breaking bad habits. It also suggests adding rewards and making desired behaviors more accessible for forming new habits. The speaker highlights the potential for habit formation to take time and the possibility of falling off track but encourages individuals to persist and adapt as needed in order to build productive habits.
Why is it so hard to break bad habits and replace them with good ones? You may think it all comes down to willpower. But social psychologist Wendy Wood says that if you really want to change your life, you need to tap into your unconscious mind. She would know. Wendy is the world’s foremost expert on habits and the author of “Good Habits, Bad Habits: The Science of Making Positive Changes That Stick.” Today, she chats with Next Big Idea Club curator Adam Grant about harnessing the science of habit formation to improve your life for the better. This conversation was among the first that we aired on this podcast, and we left a lot of great moments on the cutting room floor. Today, we’re restoring them. What follows is an extended version of Wendy and Adam’s conversation with new insights about overcoming chronic lateness, developing sustainable exercise routines, and making New Year’s resolutions that last past February.
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