Change Academy

We are a society of goal-setters. If you’re not setting and achieving goals, you’re not living your best life. Or so we’re told. And goals do have their place. The thing is that goals (alone) are not enough to really move us forward in the ways that matter most. In order to that, they have to be woven into a larger fabric that also includes our core values. In this episode, we talk about how to do that.

Takeaways:

1. A goal often involves achieving a certain result or crossing a certain finish line. But goals often lose their power to motivate us as soon as we achieve them.
2. An objective goes beyond “I want to achieve this” more into the territory of “this is who and how I want to be.”
3. Think about what objective or identity each of your goals contributes to. This ensures that even short-term achievements are connected to long-term objectives.
4. Listening to podcasts does not create change. You have to actually put these insights and tools to work in your own life.

Mentioned:
Interested in having Monica present at your next live or virtual event? Learn more.

Why is it sometimes so darned hard to just do the things that we KNOW will make us healthier, happier and more effective in our jobs and lives?

Behavioral activation offers us a framework for understanding and responding to that familiar situation of not wanting to do the thing that we know will actually move us forward.

Joining me on the show today is Dr. Bethy Campbell, a clinical psychologist, teacher, and coach who regularly stops by the Change Academy to help us make sense of our own brains.

Four Ways We Get Stuck (and How to Get Unstuck)

1. Overcoping (aka doubling down):: Excessive or overly intense efforts to manage stress or negative emotions.
   What to do: Set realistic goals, prioritize, and establish boundaries
2. Avoidance (aka procrastination): Staying away from situations, activities, or thoughts that are distressing.
   What to do: Break the task or behavior into small steps
3. Withdrawal (aka isolating): Staying away from people and activities that you previously enjoyed; refusing to ask for help or support.
   What to do: Actively seek out social interactions and engaging activities
4. Unintentionality (aka numbing): Lack of awareness or conscious control over behaviors: engaging in mindless activity that may not be that rewarding.
   What to do: Set limits on mindless activities, create structured routines

Mentioned

- Change Academy #115: How to transform difficult emotions into powerful insights

- Change Academy #11: The Attention Intention Action cycle

Interested in having Monica present at your next live or virtual event? Learn more.

Kurt Nelson and Tim Houlihan are the co-hosts of the Behavioral Grooves podcast and heavy hitters in the behavioral sciences. In this episode, the three of us trade notes on what we've learned from years of podcasting and behavioral coaching and how it impacts our ability to work with our own behavior challenges. (Yup, we still have them!)

Key Takeaways

• Curiosity allows for both open-mindedness and critical thinking.
• Trusted sources are a valuable short-cut but can't completely replace our own judgement.
• Building a bigger toolkit is great but you still need to know which tool to pick up
• Life is a series of experiments with an awful lot of uncontrolled variables.
• The wonderful/awful thing about asking for feedback is that you might get it
• Who do you want on your behavior change team?

Mentioned
Behavioral Grooves podcast

They thought we were ridiculous: The unlikely story of behavioral economics

Brain/Shift Journal

Nutrition GPA app

Change Academy #134: Why behavioral economics shouldn't be the only tool in the toolbox

Change Academy #123: How to build the circle that supports your best work

Change Academy #50: Motivation and Accountability

Interested in having Monica present at your next live or virtual event? Learn more.

It’s a very natural human tendency to compare ourselves to the people around us–and even to the people we see portrayed in the media. And like so many other behavioral tendencies, this one is a double-edged sword. Looking at what others have achieved can inspire us to greater effort. It can also make us feel like crap. And we don't want that!

Today, we're delving into the psychology behind why we are driven to compare ourselves to others, the impact it can have on our mental well-being, and some strategies to help you avoid the compare-and-despair cycle.

Takeaways

1. Recognize that comparing ourselves to others can either motivate us or lead to feelings of inadequacy, depending on our mindset and circumstances.
2. Be aware of specific situations or people that prompt you to engage in unhealthy comparisons and find ways to either avoid these triggers or change your reaction to them.
3. Shift your perspective from others to your own journey. Measure your success against your past achievements rather than against others' accomplishments.
4. Implement a regular practice of acknowledging what you're thankful for, which can transform your viewpoint from comparison to appreciation.
5. Remember that everyone’s path, including yours, is distinct and equally valuable. Embracing this viewpoint can diminish the urge to compare and help you appreciate the uniqueness of your own and others' life experiences.

Mentioned
Stronger Bones Workshop on April 13th

Behavioral economics has given us a lot of insights into how we can influence our own and other’s behavior. But the approach has some serious limitations, especially when applied to promoting health behaviors.

Joining me on the podcast is Michelle Segar, a frequent guest here on the Change Academy. Michelle is an NIH-funded researcher at the University of Michigan. She’s also a best-selling author and health coach whose work focuses on fostering behavior change that can survive the complexity and unpredictability of the real world.

Takeaways

1. Take some time on a regular basis to reflect on how your personal values, beliefs, and motivations align with your desired behavioral changes (and vice versa!)
2. Acknowledge emotional and psychological issues that may present barriers to change. Consider seeking support from a mental health professional, especially if you face challenges like depression, anxiety, or past trauma.
3. Take a look at your social and physical environment and think about how these factors impact your behavior. Consider where you might find supportive communities or how altering your environment might encourage positive habits.
4. Consider getting involved with community initiatives or advocacy groups that are working to address broader societal issues that impact our ability to choose healthier behaviors. For example, groups advocating to make our cities and neighborhoods more walkable or bike-friendly, or organizing mobile farmer’s markets, or upgrading local recreational facilities.

Mentioned

They Thought We Were Ridiculous (5-part series on the history of Behavioral Economics)

Better habits aren’t the answer? (Change Academy Ep #111, with Michelle Segar)

No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, by Michelle Segar

The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, by Michelle

Certification program for health coaches

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Stronger Bones: Practical Strategies for Lifelong Bone Health - Sign up for the LIVE WORKSHOP at http://changeacademypodcast.com/bones

What if the pursuit of happiness is NOT the path to greater life satisfaction? What if being more productive and getting more done isn’t actually the way to get ahead?

In today’s episode, I’m talking to author Oliver Burkeman about some of the ways in which we might want to re-examine our relationship to goals, happiness, and the things that are most important to us.

This is sometimes a bit painful. because so much of it has to do with confronting some of the hard limits that we like to pretend don’t exist. But, as you’ll hear, there is ultimately a profound relief and freedom to be found in facing finitude.

Takeaways

1. Try to find satisfaction in the journey toward your goals, rather than postponing fulfillment until they are achieved​​.
2. Cultivating your ability to be present to everyday, even mundane, moments can lead to a deeper appreciation of life as it unfolds.
3. Understand that every choice has its consequences, and it’s impossible to avoid negative outcomes entirely.
4. Some of the most meaningful experiences in life are not the result of meticulous planning or pursuit but unexpected and unplanned.
5. Being present is a skill that can be practiced in everyday situations like waiting in line or working in the office​​–and not just on the meditation cushion or yoga mat.

Books and courses by Oliver Burkeman

Time Management Video Course (BBC/Maestro)
Use the discount code CHANGES30 to save 30%!

The Antidote: Happiness for People Who Can't Stand Positive Thinking

4,000 Weeks: Time Management for Mortals

Also Mentioned

50K Mile Tune-up Listening Guide and Workbook

Over the years, I have worked with a lot of people on various aspects of behavior change–mostly having to do with health behaviors. I have witnessed and celebrated some amazing breakthroughs and successes.

But I have also seen people stumble and struggle. Regularly. Something happens and they fall back into old habits or patterns that they’d successfully moved away from.

It’s disappointing but it’s not a tragedy. Because this is just part of the change process. What I do find tragic–and unnecessary–is when these lapses cause people to people give up entirely.

Today, we’re going to talk about how to survive these inevitable episodes and get yourself back in the game more quickly.

Key Takeaways

1. Setbacks are a natural part of the change process and do not negate previous progress.
2. Refrain from attaching a negative story to a lapse, as it can lead to further setbacks.
3. Approach setbacks with curiosity and self-compassion; seek to understand the underlying causes.
4. Rebound from setbacks by learning from them and redirecting energy back towards the goal.
5. A supportive community can provide reflection, encouragement, and valuable insights

Mentioned in this Episode

Permission giving thoughts (Change Academy episode)

Weighless program

Is there something in your life that’s been driving you crazy for a while? Some situation at work that you find yourself venting to your spouse about every night at dinner? Or maybe a recurring conflict with your partner or your kids that never seems to be adequately resolved? Do you find yourself ruminating over a problematic situation every time you have a moment alone in the car?

In this episode, Dr. Bethy Campbell and I are sharing a 4-step process that can help you exit that complaint loop and actually move toward positive change. Bethy is a clinical psychologist, a marriage and family therapist.

The technique that we’re talking about today is taken from her book on Helping Skills, a book that would be a great resource if you are in a situation where you’re frequently called upon to provide guidance and emotional support.

But this absolutely an approach that can (and should) apply to your own knotty situations.

Key Takeaways

1. Complaining has its place. When done constructively, it can help us acknowledge and process pent-up feelings, and encourage self-awareness and self-compassion.
2. Repetitive, non-constructive complaining–in addition to wearing out our friends and loved ones patience–increases our stress and hinders problem-solving.
3. Reorienting the language we use to talk about the problem can help us see more possibilities for resolution or change.
4. If you don’t have a trusted partner to help you reflect, journaling or recording voice memos can help you spot and reframe unhelpful language.

Mentioned in this episode

Converting good intentions into action (Change Academy episode #129)

Helping Skills Training for Non Professional Counselors (Enter the promo code ADC24 for 30% off)

Dr. Bethy Campbell’s mailing list

In this conversation with a recent “graduate” of the Weighless program, Lauren shares some of the key insights that helped her permanently transform her physical and mental health.

Lauren is a healthcare professional herself, with a front row seat to some of the consequences of unhealthy habits and lifestyles. She had plenty of motivation to change. And yet, she still needed some support to turn that knowledge into consistent behavior change.

As you’ll hear, Lauren was a little surprised at how much of the work of behavior and lifestyle change is actually about some key mental shifts–including one that really struck me as critical.

Key Takeaways:

• We often just focus on the outward behaviors we want to change, but the inner work is key.
• Your progress depends on what you want for yourself, not how you stack up to others.
• Taking care of ourselves well doesn’t necessarily take more time than neglecting our needs.
• Taking time to consider our desires and preferences can help us design behavior changes that are more sustainable
• Modeling self-care and healthy behaviors for our kids is a gift with long-term benefits.

Mentioned in this Episode:

Weighless Program enrollment info

There’s clearly no shortage of good intentions in the world, and most of them actually have to do with health. People want to get into shape, they want to eat better, they want to lose weight. Unfortunately, very few of these good intentions get converted into reality.

Believe it or not, there’s a technical term for this: It’s called the intention behavior gap. And in this episode, I want to share with you some research-based strategies for bridging the gap between good intentions and healthy habits.

Key Takeaways
- We waste a lot of time problem-solving issues that aren’t really what’s getting in the way.
- Clarity on goals and strategies is more important than how much time or money we have to spend on something.
- Willpower does not exist in a vacuum. It is supported by a range of other behavioral attributes.
- Even more important than planning is flexibility when things don’t go according to plan.

Mentioned
30 Day Nutrition Upgrade program - https://nutritionovereasy.com/upgrade