Episode 15 The science of habit change with Robert West Emeritus Professor of Psychology at UCL

Episode 15! In this episode, we discuss Robert's experience as an addiction and behaviour change researcher. We discuss habit change, how to increase our motivation and a lot more!For more expert health information like this like, share, and subscribe!https://lnkd.in/gKWWGQVe #nutrition #help #experience #buildingTimestamps: 1:00 Roberts current work in his retired emeritus position that he is continuing to do..5:05 The difficulty with writing literature reviews that Robert is working to make easier8:12 The A.I supported smoking cessation project Robert is working on with his partner and fellow academic Susan Michie12:12 Smoking cessation tips Robert has learned from his research 20:09 Effective habit change principles which apply across all habit changes 28:30 Why is it that we sometimes carry out our habits and sometimes we don't? 31:51 What happens when we slip up on our habits and we follow through? 35:27 The abstinence violation effect, “not a puff rule” - a commitment to a quit date 37:20 How to remain flexible and compassionate when changing our habits 40:39 Don't be a leaf in the wind of the current world's marketing and influences 41:58 The com-b model - capability - opportunity - motivation - principles to effectively change behaviour change, think of proving someone guilty of a crime - Means, opportunity and motive46:40 How to combine identity and motivation to change our habits more effectively - set small goals to be achieved so the process is enjoyable and it's good - always think going forward 51:45 Be more compassionate with yourself when making habit changes 53:15 Is religion affecting our identity and related to the rise in the disease of obesity?59:27 Why are huge companies like McDonald's and TikTok so effective at habit change? The importance of a clear and strong moral compass63:53 When habits can become addictions and para-addictions? Addiction - a powerful motivation to continue a behaviour that also has harmful consequences 73:19 Robert’s book “The longer we are from our quit date the more likely we are to maintain a habit” E.g we are more likely at 6 months to maintain a habit change than we are at 3 In the moment how can we “strengthen the rider and tame the horse”Rider = human brain Horse = animal brain Form specific “if-then plan” vague plans are hopeless - implementation intentions in research - anticipate moments when we’re tempted to not do our desired habit - use if-then plans The atom bomb of behaviour change - identity change - our identities are incredibly powerful drivers of behaviour change e.g I am a drug addict or I am a crossfitter Surrounding ourselves with the right environmental cues - set up your environment - to facilitate the desired behaviour change e.g leaving out your gym clothes before working out / throwing out alcohol, cigarettes or sweets. COM-B Model - what will it take to develop the habit at the key moment it is needed - e.g a novice driver crashes their car in the first year of driving - the key moment - due to a lack of motivation due to a careless recklessness Roberts links:Energise: The Secrets Of MotivationDeep thinking book #health #share #like #progressionhealth #coachingprogress #sanfrancsico #progressionhealth #progressiondaily #progressdaily #healthprogress #dailyprogress #nutritiontips #nutritionfirst #nutritiongoals #nutritioniskey #podcasthost #podcastcommunity #podcastepisode #podcastepisodes #podcastguest #podcastlistening