Podcast Summary
Struggling with Habit Change? Understanding the Challenges: Researcher Katie Milkman shares strategies like making habit change fun, using commitment devices, piggybacking, and giving yourself a 'mulligan' to overcome challenges in creating healthy habits.
Creating healthy habits can be incredibly challenging due to various deep-rooted instincts and external factors. These include our desire for instant gratification, forgetfulness, tendency to take the path of least resistance, low self-efficacy, and social networks that don't support change. Researcher Katie Milkman, a behavioral scientist and professor at the Wharton School at the University of Pennsylvania, has spent two decades studying these issues. She shares strategies like making habit change fun, using commitment devices, piggybacking, and giving yourself a "mulligan" to overcome these challenges. Milkman's research is personal for her, as she's dedicated to helping people overcome the difficulties of habit change. This conversation sets the stage for a series of episodes called "Getting Unstuck," which will launch next week and focus on making positive changes in the new year. If you're interested in meditation as a tool for change, consider a discounted subscription to the 10% Happier app.
Linking rewards with actions for better behavior change: Linking indulgences with desired actions can make behaviors more enjoyable and increase motivation and persistence.
Understanding and applying the concept of temptation bundling can help make it easier to adopt and stick to behaviors that are good for us but that we find unpleasant or difficult. Temptation bundling involves linking a desired indulgence or reward with an action we want to take. For example, only allowing ourselves to watch our favorite TV show while we work out at the gym. This can make the behavior more enjoyable and something we look forward to, increasing our motivation and persistence. This insight can be applied to various aspects of our lives where we want to make positive changes but find it challenging. The realization that a significant percentage of premature deaths are due to behaviors that could be changed also highlights the potential for a meaningful impact on individuals and society as a whole by studying and implementing effective strategies for behavior change.
Making habits enjoyable for greater success: Linking alluring things with tasks, creating incentives, and using systems can make healthy habits more enjoyable and increase motivation, leading to greater success
Making healthy habits and lifestyle changes more enjoyable can lead to greater success and persistence, rather than relying solely on willpower. According to research, people who build habits and use systems to put good behaviors on autopilot are often more effective than those who rely on self-control. Techniques like temptation bundling, which involves linking something alluring with a task you're dreading, can make the task more enjoyable and increase motivation. The notion that willpower is overrated and that fear is an effective motivator is also supported by research. Additionally, creating an incentive structure for yourself, such as setting up a commitment device with a fine for not achieving a goal, can also be effective in reaching long-term goals. Both the carrot (making things enjoyable) and the stick (creating consequences for not achieving goals) can be effective tools in achieving long-term goals.
Using external commitments to boost goal success: Making external commitments, like putting money on the line or making a public declaration, can significantly increase the likelihood of achieving personal goals by providing additional motivation and accountability
Involving external commitments, such as putting money on the line or making a public declaration, can significantly increase the success rate of achieving personal goals, particularly those requiring willpower, compared to relying solely on internal motivation. This concept, known as commitment structures, has been proven effective in various studies, including those on smoking cessation and savings. For instance, a study on smoking cessation found that people were more likely to quit if they had to forfeit money if they failed a urine test six months later. Similarly, a study on savings found that people saved 80% more year over year when they used a commitment account, which they couldn't withdraw from until reaching a predetermined date or goal. These external commitments act as a powerful motivator and can help individuals overcome the internal struggles and external temptations that often hinder goal achievement.
Practicing self-compassion and creating 'emergency reserves' for successful behavior change: Self-compassion and creating 'emergency reserves' help individuals stay on track during setbacks and avoid giving up on a goal entirely.
Self-compassion and resilience are crucial for successful behavior change. While it's important to strive for ambitious goals, setbacks are inevitable. Instead of letting setbacks discourage us and giving up, we can prepare for them by practicing self-compassion and creating "emergency reserves." A study by Marissa Sharif at UCLA demonstrated the effectiveness of this approach. Participants were asked to complete a task seven days a week and were paid for each completion. Those randomly assigned to the experimental group were given "emergency reserves," allowing them to miss a few days without derailing their progress. This study showed that having "emergency reserves" helped individuals stay on track and avoid the "what the hell" effect, which can lead to giving up on a goal entirely after a slip-up.
Flexibility in goals and habits leads to better outcomes: Being flexible with goals and habits can lead to more robust and successful outcomes. Having backup plans and allowing for adjustments can help overcome obstacles and increase the likelihood of sticking to a habit.
Having a flexible approach to achieving goals or forming habits can lead to better outcomes than being rigidly committed to a specific routine. This was illustrated in an experiment where some people were encouraged to aim for a goal seven days a week with two emergency reserves, while others were given a less rigid schedule. The group with the emergency reserves not only met their goals but surpassed those of the other groups. This concept can be applied to various aspects of life, such as meditation or forming exercise habits. Research shows that being too rigid in structuring habits can actually lead to less robust habits. Therefore, allowing for flexibility and having backup plans can help us get back on track when we encounter obstacles. This doesn't mean that routines don't matter, but rather that having the ability to adapt to unexpected circumstances can make the habit more likely to stick.
Adding game elements to non-gaming contexts increases engagement and motivation: Small rewards in voluntary situations can encourage longer participation and higher motivation, but be careful when applying gamification in imposed contexts like work
Gamification, or adding game elements to non-gaming contexts, can be an effective way to increase engagement and motivation in voluntary situations. Studies have shown that small rewards, like accolades or badges, can encourage people to persist longer and remain active in projects they've chosen to be a part of, such as Wikipedia editing or family fitness programs. However, when gamification is imposed by an employer, it can backfire and negatively impact motivation and performance. So, thoughtfully applying gamification can lead to positive outcomes in various contexts.
Considering individual preferences in gamification: Gamification can be effective when people opt-in and enjoy the game elements, but approach should vary based on specific barriers to change
While gamification can make goals more fun and engaging, it's important to consider the individual's preferences and not impose it on them. The studies suggest that gamification can be effective when people opt-in and find enjoyment in the game elements. However, the approach should vary depending on the specific barrier to change, whether it be lack of willpower, confidence, habit, or memory. Employers, parents, or anyone looking to encourage change in others should consider the individual's perspective and tailor their approach to address the specific barrier. Ultimately, the key is to be creative and thoughtful in finding solutions that resonate with the individual.
Moments of Change: New Beginnings: Moments of change like birthdays, new semesters, starting a new job, or moving to a new community can motivate individuals to make positive changes and provide a psychological boost to set and achieve goals.
There are specific moments in life, beyond New Year's, that can serve as "fresh starts" and motivate individuals to make positive changes. These moments, which include birthdays, new semesters, starting a new job, or moving to a new community, can help individuals feel like they are opening a new chapter in their lives and can provide a psychological boost to set and achieve goals. Research suggests that these moments disrupt the everyday routine and encourage individuals to think about their goals in a more significant way. Additionally, some of the old habits can be wiped away, providing a literal clean slate to start fresh. Encouraging someone during these moments of change can be an effective way to help them make positive improvements.
Setting the Stage for Long-Term Success with Fresh Starts: Fresh starts can motivate change, but addressing potential obstacles and implementing supportive strategies is crucial for long-term success.
While fresh starts can be powerful motivators for setting new goals and making changes, they often require more than just motivation to succeed. Fresh start dates, such as the beginning of a new year, week, or month, can increase the likelihood of goal setting and initiating change. However, to ensure long-term success, it's essential to address potential obstacles and implement strategies like creating enjoyable habits, building incentive systems, and using commitment devices. When it comes to encouraging others to make changes, it's crucial to consider their readiness and approach the conversation sensitively. Fresh starts can be effective for large populations, but for intimate relationships, it's essential to approach the conversation with care and consideration. Ultimately, getting started is just the first step, and addressing potential obstacles and implementing supportive strategies is crucial for long-term success.
The influence of social networks on our behaviors and goals: Surrounding ourselves with positive role models can encourage change and influence our actions, even through casual interactions. The power of social networks should not be underestimated in personal growth.
The people we surround ourselves with significantly influence our behaviors and goals. The presence of positive role models can encourage change by making desirable actions seem normal and even desirable due to peer pressure. This concept is not limited to close relationships; even casual interactions can have an impact. For instance, a study shows that a college roommate's academic performance can influence a student's own grades. In the Buddhist tradition, this idea is emphasized through the concept of "Sangha," or the community of practitioners, which underscores the importance of having supportive peers in personal growth journeys. Overall, the impact of social networks on our lives is a powerful tool that should not be underestimated.
Forming Habits: Tracking Streaks and Piggybacking: Tracking habits through streaks adds gamification and self-reward, encouraging consistency and making behaviors feel enjoyable. Piggybacking new habits onto established routines helps build new habits effectively.
Forming good habits is crucial for personal growth and productivity, and tracking streaks is an effective way to reinforce and reward repeated behaviors. The simple model of habit formation suggests that if you want to create a habit, you must perform a behavior, associate a reward with it, and repeat it as often as possible. Over time, the behavior becomes automatic and second nature. For instance, brewing coffee is a habit that starts as a conscious effort but eventually becomes an unconscious act. Recording and tracking streaks serve as a form of gamification and self-reward, encouraging consistency and making the behavior feel more enjoyable. However, it's essential to have flexibility and emergency reserves, as breaking a streak can be demotivating. Another tactic for building habits is piggybacking, which involves attaching a new behavior to an already established routine. For example, brushing your teeth and taking a shower in the morning are well-established routines, and adding a 30-minute walk after one of these activities can help build a new habit of regular exercise.
Giving advice to others can boost our own habit formation: Advising others on how to form habits can help reinforce our own habits and increase self-efficacy
Providing advice to others can be an effective method for forming and reinforcing our own habits. This insight comes from research conducted by Lauren S. Chris Winkler, a former PhD student at the University of Pennsylvania. She discovered that giving advice can sometimes be demotivating, making people feel as though they're incapable of achieving their goals. Instead, she suggests flipping the script and having people give advice to others. This not only boosts their self-efficacy but also encourages them to think more deeply about how to achieve their goals. In a study involving over 2,000 high school students, those who gave advice to their peers about studying effectively saw improvements in their own grades compared to the control group. This simple act of giving advice to others can help solidify habits and make them more likely to stick.
Mentoring and advice giving improve academic performance and personal growth: Giving advice boosts confidence and self-belief for both advisor and advisee, while retelling success stories and rehearsing memories enhances recall and application of valuable insights
Mentoring and advice giving can significantly improve academic performance and personal growth. The act of giving advice not only helps others but also boosts the confidence and self-belief of the advisor. Programs like Alcoholics Anonymous and mentoring initiatives utilize this two-way street effectively. Furthermore, retelling success stories and rehearsing memories can enhance our ability to recall and apply valuable insights in the future. This process of planning and preparing for potential triggers and responses is crucial for setting oneself up for success. In essence, advice giving and storytelling are powerful tools to overcome confidence barriers and boost overall well-being.
Learning and personal growth are interconnected: Focus on one or two clear goals for personal growth, prioritize, and adopt a growth mindset for successful change.
Personal growth and learning go hand in hand. Dan Harris, the author, shares his experience of writing "Ten Percent Happier" despite facing doubts and obstacles. He emphasizes the importance of synthesizing experiences into a cohesive story to fully understand them. Seneca's quote, "By teaching, we learn," highlights this idea. However, attempting to change multiple behaviors at once can be overwhelming and demotivating. Research by Steven Spiller at UCLA shows that while planning is crucial, forming too many plans can hinder progress. Instead, prioritizing and focusing on one or two clear goals at a time is key to successful change. Additionally, adopting a growth mindset, as researched by Carol Dweck at Stanford, is essential for navigating the challenging process of personal growth. This mindset embraces the belief that abilities can be developed through dedication and effort.
Failure as an opportunity for growth: Adopting a growth mindset towards failure can lead to personal and professional growth, and even improve outcomes in areas like diversity and inclusion.
Our mindset towards failure plays a significant role in our personal and professional growth. Instead of viewing failure as a reflection of our inherent abilities or character, we should adopt a growth mindset, which sees failure as an opportunity to learn and grow. This perspective can lead to greater accomplishments and even improve outcomes in areas like diversity and inclusion. Structural changes in systems and processes are more effective in promoting diversity and inclusion than relying solely on training programs or awareness campaigns. For individuals seeking to reduce their culturally ingrained biases, the evidence suggests that it is possible to make progress, but it may require consistent effort and a commitment to ongoing learning and self-reflection.
Focus on changing systems and structures for fairness and inclusion: Personal efforts to change biases are important but insufficient. Advocate for systemic change through policies, mentorship, and advocacy to create a more fair and inclusive society.
To reduce the impact of biases in our lives and create a more fair and inclusive society, it's essential to focus on changing systems and structures rather than just our attitudes. This means advocating for changes in hiring, promotion, and training processes, being a mentor and champion for underrepresented groups, and pushing for better policies. While personal efforts to change our own biases are important, they are not enough. By focusing on changing behaviors and advocating for systemic change, we can make a more significant impact. For more information, check out Katie Milkman's book "How to Change the Science of Getting From Where You Are to Where You Want to Be," her podcast "Choiceology," and her website, KatieMilkman.com.
