COM=B Model & Adding Friction to Change Behavior

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Utilizing the COMB model (Capability, Opportunity, Motivation, Behavior) effectively highlights the importance of strategically adding friction to modify behaviors. Friction should be deliberately introduced in specific areas: enhancing the difficulty of performing a behavior due to capability, altering opportunities, or modifying motivational drivers. For instance, to mitigate excessive drinking in social scenarios, one can impose time limits or opt out of gatherings. Recognizing social cues, such as friends who encourage unwanted behaviors, allows individuals to set boundaries. Additionally, understanding triggers, such as certain people's influence on emotional responses, can inform strategies to remove oneself from negative situations. Overall, thoughtful application of friction can significantly reduce undesired behaviors by making them more challenging to engage in.

Double the Episodes, Double the Insights! This week, Kurt and Tim are back at it, diving deeper into the world of habits, rituals, and routines. In this special double episode, they take us on a journey through the fascinating neuroscience of habit formation, unpacking how the basal ganglia in our brains can shape our behaviors—for better or worse (cue ominous music…).

The discussion moves beyond the basics, examining how our habitual actions can both enhance and sometimes limit our ability to fully experience life’s spontaneous pleasures. Kurt and Tim explore the delicate balance between the comfort of routine and the thrill of novelty, offering fresh perspectives on how to be more intentional about the habits we cultivate.

But it’s not all theory—this is Behavioral Grooves, after all! The hosts dish out practical strategies for breaking bad habits, like adding friction to disrupt automatic behaviors and swapping out old routines for new, more desirable ones. They also remind us that the road to healthy habits is paved with patience, self-compassion, and a steady focus on personal growth.

Topics

[0:00] How we form good and bad habits

[5:09] Do habits and routines impact life's novelty?

[11:04] Breaking bad habits and creating new ones

[16:58] Habits, routines, and rituals for personal growth

Links

Habits: Why We do What We Do

James Clear: Habit Tracker

Brain/Shift Journal

Habits vs Routines