The Science of Bad Habits and Willpower: Make  New Year’s Resolutions that You Will Keep   Presented by: Dr. Caren Baruch-...
A Little Bit About MeBefore              After
Goals for Today1. Review the latest research in habits and willpower (based on 3 books).2. Help you to develop your own po...
Four Books: The Power of Habit, The Willpower Instinct,          Rediscover the Greatest Human Strength: Willpower,       ...
Review Key Points from 3 books
Aha Moments from the Power of HabitBAD NEWS                  GOOD NEWS• Our brains are lazy.    • Flex those willpower• Gl...
Aha Moments from the         Willpower booksBAD NEWS         GOOD NEWSWillpower is a limited   Since willpower is limited,...
Willpower Book: Do You Suffer From                           Decision Fatigue?•   Three men doing time in Israeli         ...
What You Can Do To Change a Habit• Change one habit at a time.• Keystone habits: write it down and exercise.• Wait 10 minu...
What You Can Do To Change a Habit• Know your triggers. Don’t think you’ll  outsmart old habits. Instead try to avoid  them...
Changing a Habit is Not Enough: Need        to Change the Belief                 • Stay firm.                 • Remind you...
Beliefs                       •   Stay firm.• What beliefs get     •   Remind yourself of the whole  in your way?         ...
Let’s put our ideas into practice:      “Change the Bad Habit Form”1. Write down one bad habit that you would like to work...
“Change the Bad Habit Form”1. Bad Habit to Change? Getting frustrated with my husband when he gets annoyed    about small ...
“Change the Bad Habit Form”1. Bad Habit to Change? Eating cookies after 9pm.2. What Is the Cue, Routine, and Reward of thi...
What I Did Personally to Lose 25                Pounds•   Make It a Habit.•   Keep My Sugar Level Stable.•   Avoid My Trig...
Summary• Willpower is a limited resource.• Glucose hijacks the brain.• Make it a habit.• Prevent, prevent, and then if can...
Come back!!!• We will continue our conversation on March  1st at 1030 (Friday).• Topic: How to Keep Your Willpower and Los...
Something to Think About: Bloomberg’s        Ban on Supersize Soda• Given what you read in these books and what  you heard...
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The Science of Bad Habits and Willpower by Dr. Caren Baruch-Feldman

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How good are you at keeping your New Year’s Resolutions and why? Dr. Caren Baruch-Feldman hosts a two-part discussion entitled “The Science of Bad Habits and Willpower” at the Scarsdale Public Library, in Scarsdale, NY. Dr. Baruch-Feldman is a licensed psychologist and certified school psychologist. For more information, visit Dr. Baruch-Feldman’s website drbaruchfeldman.com. She has also shared her expertise on the faculty of ExpertOnlineTraining.com

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The Science of Bad Habits and Willpower by Dr. Caren Baruch-Feldman

  1. 1. The Science of Bad Habits and Willpower: Make New Year’s Resolutions that You Will Keep Presented by: Dr. Caren Baruch-Feldman Drbaruchfeldman.com Scarsdale Library January 25, 2013
  2. 2. A Little Bit About MeBefore After
  3. 3. Goals for Today1. Review the latest research in habits and willpower (based on 3 books).2. Help you to develop your own positive, new habits.3. Teach you the secrets of making New Year’s resolutions that stick.
  4. 4. Four Books: The Power of Habit, The Willpower Instinct, Rediscover the Greatest Human Strength: Willpower, The Beck Diet SolutionToday ‘s Discussion: March 1st: How To Keep YourThe Science of Bad Habits And Willpower: Willpower and Lose Your WeightMake New Year’s Resolutions that You Will Keep
  5. 5. Review Key Points from 3 books
  6. 6. Aha Moments from the Power of HabitBAD NEWS GOOD NEWS• Our brains are lazy. • Flex those willpower• Glucose which muscles. releases dopamine • Key to changing hijacks the brain. habits: cue, routine,• Stress makes us reward, plus belief. more susceptible to fall into bad habits.
  7. 7. Aha Moments from the Willpower booksBAD NEWS GOOD NEWSWillpower is a limited Since willpower is limited, resource. need to make into aGlucose/sugar refuels habit so willpower is willpower (ugh). not being used. Make a bright-line rule: a clear unmistakable boundary.
  8. 8. Willpower Book: Do You Suffer From Decision Fatigue?• Three men doing time in Israeli • There was a pattern to the prisons appeared before a parole parole board’s decisions, board consisting of a judge, a but it wasn’t related to the criminologist and a social worker. The parole board granted men’s ethnic backgrounds, freedom to only one of them. crimes or sentences. Guess Which one? which one?• Case 1 (heard at 8:50 a.m.): An Arab Israeli serving a 30-month sentence for fraud.• Case 2 (heard at 3:10 p.m.): A Jewish Israeli serving a 16-month sentence for assault.• Case 3 (heard at 4:25 p.m.): An Arab Israeli serving a 30-month sentence for fraud..
  9. 9. What You Can Do To Change a Habit• Change one habit at a time.• Keystone habits: write it down and exercise.• Wait 10 minutes.• Pre-commit. Makes it difficult to reverse your preferences.• Practice meditation.• Get social support and make it public.
  10. 10. What You Can Do To Change a Habit• Know your triggers. Don’t think you’ll outsmart old habits. Instead try to avoid them.• Make it easy to be good and hard to be bad.• Hyperbolic discounting.• Takes at least 3 weeks, sometimes even longer to change a habit.• Change your outlook/thinking. Develop a new belief.
  11. 11. Changing a Habit is Not Enough: Need to Change the Belief • Stay firm. • Remind yourself of the whole story, not just the beginning. • Stay away from- “what the heck phenomena”. • Stay away from thinking your are doing “good”. Focus on commitment instead of progress. • Don’t “count your grilled chicken before it is hatched”. • “Your future self, is no better than your current self.” • Seek to be consistent.
  12. 12. Beliefs • Stay firm.• What beliefs get • Remind yourself of the whole in your way? • story, not just the beginning. “what the heck phenomena”• What can be a • Stay away from thinking your are doing “good”. Focus on helpful belief for • commitment instead of progress. “Don’t count your grilled chicken you? before it is hatched”. • “Your future self, is no better than your self.” • Seek to be consistent. • Avoid, don’t go near my triggers.
  13. 13. Let’s put our ideas into practice: “Change the Bad Habit Form”1. Write down one bad habit that you would like to work on.2. What Is the Cue, Routine, and Reward of this Old Habit?3. What Is the Cue, Routine, and Reward for the New Habit?4. What Strategies Will You Use? Write It down____, Meditate____, Seek Social Support____, Don’t Over- react_____, Wait 10 minutes____, Stand firm_____, Avoid Triggers, ___, Change my beliefs____, All of the Above_____5. What is Your New Belief?
  14. 14. “Change the Bad Habit Form”1. Bad Habit to Change? Getting frustrated with my husband when he gets annoyed about small things.2. What Is the Cue, Routine, and Reward of this Old Habit? Cue = Husband gets annoyed over small things. Routine = I get frustrated that he is annoyed and show it on my face. Reward = Get it off my chest and feel superior.3. What Is the Cue, Routine, and Reward for the New Habit? Cue = Husband gets annoyed about small things. Routine = Sit with the feeling. Don’t try to be controlling. Reward = Better relationship with my husband.4. What Strategies Will You Use? Write It down__, Meditate__, Seek Social Support__, Don’t Over-react__, Wait 10 minutes__, Stand firm___, Avoid Triggers, ___, Change my beliefs____, All of the Above_x____5. What is Your New Belief? My relationship with my husband is more important than being right.
  15. 15. “Change the Bad Habit Form”1. Bad Habit to Change? Eating cookies after 9pm.2. What Is the Cue, Routine, and Reward of this Old Habit? Cue = feeling entitled/craving. Routine = go into the kitchen for just 1 cookie, but eat many more. Reward = dopamine rush and pleasure from taste of cookie.3. What Is the Cue, Routine, and Reward for the New Habit? Cue = feeling entitled/craving. Routine = go into bedroom and drink decaf coffee. Reward = continue to fit into my size 4 pants.4. What Strategies Will You Use? Write It down__, Meditate__, Seek Social Support__, Don’t Over-react__, Wait 10 minutes__, Stand firm___, Avoid Triggers, ___, Change my beliefs____, All of the Above_x____5. What is Your New Belief? “Nothing taste as good as thin feels”.
  16. 16. What I Did Personally to Lose 25 Pounds• Make It a Habit.• Keep My Sugar Level Stable.• Avoid My Triggers.• Change My Beliefs by Being a Long Term Hedonist.• Write It Down.• Make It Public.• I Try My Hardest Not to Engage in What the Heck. I Am Forgiving of Myself and Go Right Back on the Scale.
  17. 17. Summary• Willpower is a limited resource.• Glucose hijacks the brain.• Make it a habit.• Prevent, prevent, and then if can’t prevent, avoid, avoid, and then avoid.• Develop beliefs that will inspire you.• Be mindful and reflective, focusing on the long term consequences as opposed to the immediate rewards.
  18. 18. Come back!!!• We will continue our conversation on March 1st at 1030 (Friday).• Topic: How to Keep Your Willpower and Lose Your Weight.• The discussion will be based on Judith• Judith Beck’s The Beck Diet Solution Book.• Do you want a partner to give you additional support?
  19. 19. Something to Think About: Bloomberg’s Ban on Supersize Soda• Given what you read in these books and what you heard today, what do you think of Bloomberg’s ban on supersize soda?
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