Family, Strangers, Neighbors, and Others CHAPTER SEVEN: ENGAGE WITH PEOPLE Family: How can (should) they be involved in your behavior change? Strangers: Because we tend to be victims of goal contagion, identify the Good Strangers and the Bad Strangers who will have an influence on your behavior and on your progress toward your ultimate goal. GOOD STRANGERS BAD STRANGERS Neighbors: Who are the members of your community with whom you engage? How can your neighbors help you avoid temptation? Mentors: Who are your potential guides and counselors? How can you engage them? Partners: Who are the people who can share this journey with you? How can you engage them?
Fourteen-Day Habit Diary CHAPTER SEVEN: ENGAGE WITH PEOPLE The more you understand about the pattern of your activities, the better able you will be to make changes that bring you into contact with people who will support the goals you want to achieve. For the next two weeks, at the end of each day respond to the following questions as a way to keep track of your movements and the people with whom you engaged. Date: Where did I go? Did the places I go make it harder for me to keep on track with my goals? Who helped make change easier or harder? What other factors made change easy or difficult?
Tracking Your Progress CHAPTER EIGHT: MAKING CHANGE Now that you’ve done the preliminary work, you need to start tracking your progress. Your Smart Change Journal can help. From this point forward, your Smart Change Journal becomes a record of your successes and failures. At the end of each day, turn to a new page in your journal and take a couple of minutes to write down how your efforts at change are going. Date: What were my big successes? What were the big temptations? What could I have done better?
ACKNOWLEDGMENTS I am surrounded by a neighborhood that helps me get things done, and for that I am grateful. My graduate advisers, Dedre Gentner and Doug Medin (to whom this book is dedicated), helped me at the start of my career establish a set of habits that allowed me to get things done. A number of colleagues have helped me learn more about habits and behavior change, including Ayelet Fishbach, Tory Higgins, David Neal, Jamie Pennebaker, Wendy Wood, and Ying Zhang. My graduate students have also been a great source of conversation, leading me to think about these ideas in new ways. There are many examples of behavior change in practice that have inspired my discussions in this book. The behavioral sciences group at Procter & Gamble has used principles of psychology to examine behavior change at work and at home. They also supported the development of a class called Achieving Peak Performance that got me thinking differently about many of the ideas that ultimately found their way into this book. I appreciate the help of Craig Wynett, Pete Foley, Faye Blum, and Mike Ball. The many students who have taken Achieving Peak Performance have asked questions that have further refined my thinking on the problem of making a contribution. A number of people talked to me about their efforts to change the behavior of other people. Mike Roizen at the Cleveland Clinic was very generous with his experience. He works tirelessly to make the people around him healthier. I appreciate the time he took to help me understand more of the process that he uses to help others. Isaac Barchas at the Austin Technology Incubator assists new high-tech startups to improve the way they do business. His insights into this process were invaluable. The staff at the program in the Human Dimensions of Organizations has been important in helping me develop the ideas here in ways that can be put
into practice. A big thank-you to Amy Ware and Lauren Lief for their efforts. Thanks to my sax teacher, Joe Morales. With his impeccable guidance and sage advice, I did achieve my goal of playing in a band. A number of other people whom I interviewed for the discussions about Joseph Stack and about Alcoholics Anonymous preferred to remain unidentified. I do appreciate their assistance and insight. Writing a book like this also requires a small community of people. My agent, Giles Anderson, has been a great source of implementation intentions for moving book projects forward. John Duff has an amazing way of making everything I write sound much better. The production staff at Perigee has done another incredible job with the design of this book. My deepest appreciation to everyone. Finally, while good neighbors are important, good family is even more crucial. I could not have kept focused on this book without the constant support and encouragement of my wife, Leora Orent. My kids, Lucas Markman, ‘Eylam Orent Anidjar, and Niv Orent Anidjar, provide a laboratory for thinking about behavior change. Chaviva, the wonder dog, gave me lots of opportunities to take long walks when I needed to think about how to organize my thoughts. My parents, Sondra and Ed Markman, are the best publicists anyone could ever want.
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Types of Relationships Fiske, A. P. “The Four Elementary Forms of Sociality: Framework for a Unified Theory of Social Relations.” Psychological Review 99 (1992): 689–723. Culture Nisbett, R. E., K. Peng, I. Choi, and A. Norenzayan. “Culture and Systems of Thought: Holistic Versus Analytic Cognition.” Psychological Review 108, no. 2 (2001): 291–310. Social Networks Christakis, N. A., and J. S. Fowler. “The Spread of Obesity in a Large Social Network over 32 Years.” New England Journal of Medicine 357 (2007): 370–379. Cohen-Cole, E., and J. M. Fletcher “Is Obesity Contagious? Social Networks vs. Environmental Factors in the Obesity Epidemic.” Journal of Health Economics 27 (2008): 1382–1387. Cheating Mazar, N., O. Amir, and D. Ariely. “The Dishonesty of Honest People: A Theory of Self-Concept Maintenance.” Journal of Marketing Research 45, no. 6 (2008): 633–644. Shariff, A. F., and A. Norenzayan. “God Is Watching You: Priming God Concepts Increases Prosocial Behavior in an Anonymous Economic Game.” Psychological Science 18, no. 9 (2007): 803–809. Categories Landau, B., L. B. Smith, and S. Jones. “Syntactic Context and the Shape Bias in Children’s and Adults’ Lexical Learning.” Journal of Memory and Language 31 (1992): 807–825. Malt, B. C. “Category Coherence in Cross-Cultural Perspective.” Cognitive Psychology 29 (1995): 85–148. Malt, B. C., S. A. Sloman, S. Gennari, et al. “Knowing Versus Naming: Similarity of the Linguistic Categorization of Artifacts. Journal of Memory and Language 40 (1999): 230–262. Ward, T. B., A. H. Becker, S. D. Hass, and E. Vela. “Attribute Availability and the Shape Bias in Children’s Category Generalization.” Cognitive Development 6 (1991): 143–167. Categories and Communication Markman, A. B., and V. S. Makin. “Referential Communication and Category Acquisition.” Journal of Experimental Psychology: General 127, no. 4 (1998): 331–354. Joseph Stack Anonymous, personal interviews with musicians who played at jam sessions with him, February/March 2010. Alcoholics Anonymous Anonymous, personal interviews with members of Alcoholics Anonymous, August 1990 through June 1991. AA General Services. aa.org. The AA Big Book and Twelve Steps and Twelve Traditions describe the program and the role of mentors within the program. They are available from this site. CHAPTER 8 Thinking and Doing Mind-Sets Kruglanski, A. W., E. P. Thompson, E. T. Higgins, et al. “To ‘Do the Right Thing’ or to ‘Just Do It’: Locomotion and Assessment As Distinct Self-Regulatory Imperatives.” Journal of Personality and Social Psychology 79, no. 5 (2000): 793–815.
Kruglanski, A. W., and D. M. Webster “Motivated Closing of the Mind: ‘Seizing’ and ‘Freezing.’ ” Psychological Review 103, no. 2 (1996): 263–283. Commitment Contracts Gine, X., D. Karlan, and J. Zinman. “Put your Money Where Your Butt Is: A Commitment Contract for Smoking Cessation.” American Economic Journal: Applied Economics 2 (2010): 213–235. Motivational Changes during the Semester Grimm, L. R., A. B. Markman, and W. T. Maddox. “End-of-Semester Syndrome: How Situational Regulatory Fit Affects Test Performance over an Academic Semester.” Basic and Applied Social Psychology 34, no. 4 (2012): 376–385. The Learning Curve Josephs, R. A., D. H. Silvera, and R. B. Giesler. “The Learning Curve As a Metacognitive Tool.” Journal of Experimental Psychology: Learning, Memory, and Cognition 22, no. 2 (1996): 510– 524. Stages of Smart Change Bonezzi, A., C. M. Brendl, and M. De Angelis. “Stuck in the Middle: The Psychophysics of Goal Pursuit.” Psychological Science 22, no. 5 (2011): 607–612. Huang, S., Y. Zhang, and S. M. Broniarczyk. “So Near and Yet So Far: The Mental Representation of Goal Progress.” Journal of Personality and Social Psychology 103, no. 2 (2012): 225–241. Zhang, Y., and S. C. Huang. “How Endowed Versus Earned Progress Affects Consumer Goal Commitment and Motivation.” Journal of Consumer Research 37, no. 4 (2010): 641–654. Silicon Valley and Boston Saxenian, A. Regional Advantage. Cambridge: Harvard University Press, 1996. Failure and Self-Compassion Breines, J. G., and S. Chen Chen. “Self-Compassion Increases Self-Improvement Motivation.” Personality and Social Psychology Bulletin 38, no. 9 (2012): 1133–1143. CHAPTER 9 Belief and False Belief Gilbert, D. T. “How Mental Systems Believe.” American Psychologist 46, no. 2 (1991): 107–119. Johnson, H. M., and C. M. Seifert. “Sources of the Continued Influence Effect: When Misinformation in Memory Affects Later Instances.” Journal of Experimental Psychology: Learning, Memory, and Cognition 20, no. 6 (1994): 1420–1436. Disgust Rozin, P., L. Millman, and C. Nemeroff. “Operation of the Laws of Sympathetic Magic in Disgust and Other Domains.” Journal of Personality and Social Psychology 50, no. 4 (1986): 703–712. Rozin, P., and C. Nemeroff. “The Laws of Sympathetic Magic: A Psychological Analysis of Similarity and Contagion.” In Cultural Psychology, edited by J. W. Stigler, R. A. Shweder, and G. Herdt, 205–232. New York: Cambridge University Press, 1990. Feedback and Stages of Change Fishbach, A., T. Eyal, and S. R. Finkelstein. “How Positive and Negative Feedback Motivate Goal Pursuit.” Social and Personality Psychology Compass 4, no. 8 (2010): 517–530.
Motivation and Advancement Koo, M., and A. Fishbach. “Climbing the Goal Ladder: How Upcoming Actions Increase Level of Aspiration.” Journal of Personality and Social Psychology 90, no. 1 (2010): 1–13. Agreeableness and Feedback Markman, A. Habits of Leadership. New York: Perigee Books, 2013. Checklists and Behavior Gawande, A. The Checklist Manifesto. New York: Metropolitan Books, 2010. Opportunity Costs Frederick, S., N. Novemsky, J. Wang, et al. “Opportunity Cost Neglect.” Journal of Consumer Research 36 (2009): 553–561. Adapting to the Time It Takes to Perform a Task Gray, W. D., C. R. Sims, W. T. Fu, and M. J. Schoelles. “The Soft Constraints Hypothesis: A Rational Analysis Approach to Resource Allocation for Interactive Behavior.” Psychological Review 113, no. 3 (2006): 461–482.
INDEX The page numbers in this index refer to the printed version of this book. To find the corresponding locations in the text of this digital version, please use the “search” function on your e-reader. Note that not all terms may be searchable. AA. See Alcoholics Anonymous Accuracy. See Effort Achievements, 64, 73–74, 85, 98 Actions avoidance of, 79, 81 fitting in, 97–98 positive, 81–82 as realistic, 98 of specific goals, 67–69, 79 unrealistic expectations of, 99–100 Active goals, 31, 33, 42–45 Adjustments, with environment change, 149 Advertising environment used for, 216 goal focus of, 216 influence of, 215–16 Agreeableness, 230 Alcohol, 122 Alcoholics Anonymous (AA), 174, 180, 181 Amazon, 232, 234 Animal brains, 6–8, 39 APA. See Austin Pets Alive! Arousal, 188 behavior change and, 109–13 with energized goals, 33, 105–9 Go System and, 110, 111 Motivational system and, 110 of people, 107–9 Aspect, 75 Attention, 31, 33, 42–45 Austin Pets Alive! (APA), 219–20 Authenticity, trust and, 221–25 Avoidance
of action, 79, 81 of temptation, 139, 150, 172 Baumeister, Roy, 48 Behavior. See also New behaviors changing, 19, 23 with diets, 10, 76, 124–26, 130, 156 environment and, 145–46 influence on, 220, 242 stopping of, 61 temptation and, 114 for temptation resistance, 112 undesirable, 14 Behavior, sustaining of, 25–26. See also Go System; Stop System active goals and attention, 31, 32–34, 42–45, 52 change, 49–51 change tools, 20–21, 51, 55–56, 211, 213, 215 engagement, 54–55 environment management, 54 habits, 40–42 takeaways for, 56 tale of two systems, 27–32 Behavior change, 211–12. See also People, behavior change of arousal in, 109–13 difficulty of, 49–51 families and, 166–69 long-term, 79 relationships with, 165–75 with trust, 224–25 Behavior change problem, 1–2, 49. See also Smart Change bias, 22, 50 commitment, 3 in context, 14–18 goals relating to, 50 habits, 5–11, 22 I want it now, 11–14 knowledge and, 3, 7–8 plan for, 50–51 takeaways from, 22–23 Bias, 22, 50 Bicycle-sharing systems, 233 Big picture goals, 63–66, 76 Biking, 174–75 Blocking, of temptation, 137, 139–40, 159, 217 Bloggers, 202–3 Brains in animals, 6–8, 39
cells in, 28 chemicals and, 28 computers and, 153 cortex in, 29 cost of, 5–6, 7–8 effort and accuracy of, 8–9, 15–16, 17 energy needed by, 5–6, 11, 13 flexibility of, 5, 7–8 gray matter in, 29, 31, 36–37, 39 lobes of, 28, 29, 31, 32, 35, 46 mind and, 27–28 motivational system and, 27–28 MRI of, 30 neurons in, 6, 28–29 regions of, 28 reward signal to, 39 spike and, 28–29 surface of, 29 systems within, 31 time used by, 6, 7, 8–9 white matter in, 29 Brendl, Miguel, 43 Bulletin boards, 237–38 Byrne, Rhonda, 70 Cameron, James, 5 Casino Royale, 155 Categories thinking about, 177 world broken into, 175–77 CD player, 140–41 Celebrations, 73 Cell phones, 9, 25, 26–27, 36, 40, 42, 61 Cells, in brain, 28 Change. See also Behavior change; Behavior change problem; Smart Change commitment contract, 193–94, 199 community engagement through, 199–201 community enlistment, 192 competition relating to, 202–3 with cooperation spirit, 201–2 engagement with people, 189–90 environment management, 189 excitement stages, 196–97 failure with, 205–6, 207–11 goal optimization, 187 Go System taming, 188 learning curve with, 197
mentor, 203–4 plan implementation, 190 process of, 228 procrastination with, 191 self-compassion, 204–5, 209, 212 stages of, 195–96 Stop System harnessing, 188 stress and, 100–101 stuck stage of, 197–98 takeaways from, 211–13 tracking progress, 194–95 Change, of environment, 145, 191–92 adjustments with, 149 frustration with, 146, 148 habits, behavior and, 145–46 impositions with, 151 people involved in, 150–52 rearrangement for, 146–47 Checklists, 230–31 Checklist Manifesto, The (Gawande), 230 Chemicals, brain and, 28 Children, with temptation, 12–13, 148 Christakis, Nicholas, 171 Cigarettes. See Smoking Cleveland Clinic, 1, 21 counselors provided by, 218 employees of, 217 farmers’ markets, 2–3, 149, 218 gym memberships, 2 healthcare costs reduced by, 218, 224 investment of, 3, 218 mentor program at, 3 Smart Change tools used by, 217, 218 smoking program at, 2, 149, 217–18, 232 wellness program of, 2, 218, 224 yoga classes, 2, 149, 173–74, 217 Cognitive psychology, 65, 87 Cognitive revolution, 152 Cognitive science, 87, 90 Commitment contract, 193–94, 199 Commitments behavior change problem, 3 of families, 166 Communication community and, 175–80 goal optimization and, 180–83 influence on, 177–78 with neighbors, 181–83
Community communication and, 175–80 engagement of, 199–201 enlistment of, 192 protected values of, 128, 129–30 for support networks, 238 Competition, 50, 202–3 Computers, brains and, 153 Consensus, 150 Contributions achievements and, 64, 73–74, 85, 98 definition of, 64, 88 with goals, 65–66, 67, 68, 77, 84, 181 implementation intention used for, 93–94 routine and, 89 Conversation engagement, 239–41 Cooperation spirit, 201–2 Cortex, 29 Cost of brain, 5–6, 7–8 of healthcare, 218, 224 opportunity, 235–36 Cravings, 47–48, 111 Creation of goals, 226 of habits with Go System, 34, 35, 36, 42–45, 51, 53, 80 of Smart Change Journal, 62, 63, 67, 68, 69, 72, 74, 81, 84 of temptation, 171 Cub Scouts, 172 Culture protected values in, 127–28 success and, 14 Daily Routines, 89 Development of habits, 9–10, 230–32 of support networks, 237–39 of trust, 223, 224, 242 Diet difficulty of, 48 eating behaviors with, 10, 76, 124–26, 130, 156 families’ involvement with, 151 feedback with, 227, 228 goals for, 52, 58, 60, 79–81 plan for, 103 Dissertation, 98 Distance
real, 123 social, 123 with Stop System, 121–24 from temptation, 122, 123, 124, 136 in time, 123 District B13, 155 Dodson, John, 107 Doing mind-set, 190 Dormant goals, 33 Drinking, 223 Drucker, Peter, 64 Drunk driving, 121–22 Dweck, Carol, 132–33, 209 Effort and accuracy, 8–9, 15–16, 17 mental, 46–47 Effortful part, of Go System, 35, 36, 46, 125 Ego depletion, 48, 49, 117 Einstein, Albert, 5 Embodied cognition, 152 Emotions, 110 Encouragement, with Feedback, 229 End points, 75, 76, 77–78 Energized goals arousal associated with, 33, 105–9 environment and, 106 of Go System taming, 90, 105–9 internal needs and thoughts, 105–6 people relating to, 106–7 Energy for brain, 5–6, 11, 13 of families, 167 mental, 46–47 motivational, 33–34, 105 Engagement. See also Relationships communication, 175–80, 180–83 of community, 178–80, 199–201 of conversation, 239–41 with families, 54–55, 167 goal optimization, 180–83 of Go System, 107, 117, 242 with neighbors, 54–55, 181 with others, 161–85 with people, 189–90 of Smart Change, 111, 148, 165, 175, 187 of Stop System, 124–25, 133
with strangers, 54–55 takeaways from, 184–85 Enlistment, of community, 192 Entity mind-set, 228 Environment. See also Change, of environment; New environments advertising and, 216 bags and, 142–43 energized goals and, 106 Go System and, 35–37, 39, 41–42, 43, 146, 152 habits and, 140–41, 145–46 management of, 54, 137–59, 189 neighbors relating to, 171 new behaviors supported by, 141, 142–44 open office plan with, 143–44 in Smart Change Journal, 144, 152, 189 takeaways from, 158–59 Evil Urge, Good Urge and, 116 Excitement stages, 196–97 Executive coaches, 200 Expectations, of actions, 99–100 Facebook, 231–32, 239 Failures. See also Goal definition failure with change, 205–6, 207–11 effort and accuracy relating to, 15–16, 17 limited resources relating to, 17, 22 Scentstories, 140 of Stop System, 124–25 systematic, 17–18, 22 tolerance of, 205–6 unsystematic, 17 Families behavior change and, 166–69 commitments of, 166 criticism from, 167 diet and, 151 energy provided by, 167 engagement with, 54–55, 167 independence valued in, 166 interaction within, 163 involvement of, 168–69 nuclear, 163 relationships with, 163, 166–69, 184 support of, 163, 166, 169 temptation resistance with, 166, 168 value of, 167 Fantasy, 93–94, 95–96, 102
Febreze, 233–34 Feedback with diet, 227, 228 encouragement with, 229 influence of, 228 negative, 229–30 positive, 227, 228, 229 problems with, 227 process of change with, 228 right, 227–30 Fishbach, Ayelet, 229 Flexibility of brain, 5, 7–8 with goal optimization, 82–84 Focus of advertising, 216 on obstacles, 104 outcome, 59–60, 76, 78 on process, 57 Fowler, James, 171 Franklin, Benjamin, 8 Frustration, with environment change, 146, 148 Gawande, Atul, 230 Gentner, Dedre, 88 Gibson, J. J., 154 Gilbert, Dan, 118, 119 Global positioning chips (GPS), 26 Goal contagion, 171, 225 Goal definition failure, 58–59 Goals. See also Energized goals; Optimization, of goals; Outcome goal; Specific goals active, 31, 33, 42–45 advertising focus on, 216 for behavior, 31, 32–34, 42–45, 50, 52 big picture with, 63–66, 76 competition of, 50 contributions with, 65–66, 67, 68, 77, 84, 181 creation of, 226 defining of, 80 for diet, 52, 58, 60, 79–81 dormant, 33 with Go System, 42–45, 61–62 habits with, 48 location for, 99 long-term, 50, 88 with motivational system, 32–34, 56, 106, 210 revisions in, 66
routines with, 35 short-term, 50 with Smart Change, 19, 23, 112 suggesting of, 226–27 in terms of end points, 75, 76, 77–78 Gollwitzer, Peter, 92 Good habits, 15 Good health importance of, 2 promotion of, 2 Good Urge, 116 Go System, 31–32, 40 consistent mapping with, 35–36, 41, 139, 231–32 cravings used by, 47–48, 111 effortful part of, 35, 36, 46, 125 engagement of, 107, 117, 242 environment relating to, 35–37, 39, 41–42, 43, 146, 152 flossing habit with, 138–39 goals with, 42–45, 61–62 habits created with, 34, 35, 36, 42–45, 51, 53, 80, 137–39 memory with, 36–37, 38, 42 new behaviors accomplished with, 34 practice with, 38 repetition with, 35, 41 Stop System relating to, 116–17, 118, 120, 122, 124, 125, 131, 134 studies relating to, 43–45 temptation and, 122, 131 tools for, 89–90 tooth brushing habit with, 137–38 Go System taming, 53, 87–88, 94–100, 188 arousal and, 110, 111 energized goals, 90, 105–9 Go System taming (cont.) implementation intention, 89–90, 92–93 obstacles, 90, 101–4 takeaways from, 113–14 GPS. See Global positioning chips Graduate students, 87–88 Grants, 82–83 Grassroots political movements, 240–41 Gray, Wayne, 236 Gray matter, in brain, 29, 31, 36–37, 39 Guilt, 130–31 Habit Diary, 183–84, 185 Habits, 4 as behavior change problem, 5–11, 22
development of, 9–10, 230–32 environment and, 140–41, 145–46 with goals, 48 good, 15 with Go System, 34, 35, 36, 42–45, 51, 53, 80, 137–39 key signatures of, 40–42 memory and, 42 multitasking and, 41 new, 19, 142 power of, 26–27 relationships and, 183–84 rewards and, 38 routines and, 56 Healthcare costs, of Cleveland Clinic, 218, 224 Hein, Piet, 208 Homer, 115 Huffington Post, 202 Human Dimensions of Organizations, 68 Implementation, of plan, 190 Implementation intention, 89–90, 92–95, 97, 99–100, 101, 181, 225 Incremental mind-set, 229 Independence, 166 Indian Guides, 171, 172 Influence of advertising, 215–16 on behavior, 220, 242 on communication, 177–78 of feedback, 228 of strangers, 169 Interaction, within families, 163 Internal needs and thoughts, 105–6 Internet, 15, 16, 179, 234, 237, 241 Investment, of Cleveland Clinic, 3, 218 Jobs, Steve, 5 Judeo-Christian religions, 11 King, Stephen, 89 Knowledge, 3, 7–8 Language, 90–92 Laziness advantage, 232–35 Lead by example, 225–26 Leadership, 242 Learning curve, 197 LinkedIn, 239
Lobes, of brain, 28, 29, 31, 32, 35, 46 Long-term behavior change, 79 Long-term goals, 50, 88 Long-term process, 77 MADD. See Mothers Against Drunk Driving Magnetic resonance imaging (MRI) machines, 30 Management, of environment, 54, 137–59, 189 Mapping, with Go System, 35–36, 41, 139, 231–32 Medin, Doug, 88 Memory, 36–37, 38, 42, 222 Mental effort, 46–47 Mental energy, 46–47 Mentors, 3, 88, 173–75, 182, 192, 199, 203–4 Messner, Claude, 43 Mind, 27–28 Mind-set, 190, 209, 228, 229 Mischel, Walter, 12–13 Mothers Against Drunk Driving (MADD), 121, 223 Motivational energy, 33–34, 105 Motivational speakers, 32–33 Motivational system arousal and, 110 brain and, 27–28 effectiveness of, 22 goals with, 32–34, 56, 106, 210 pressure points in, 51 Smart Change and, 4, 10, 20, 22 understanding of, 20 MRI. See Magnetic resonance imaging machines Multitasking, 41 National Highway Traffic Safety Administration (NHTSA), 121 National Institute of Mental Health, 82 National Science Foundation, 82 Negative feedback, 229–30 Negative goal, 61, 81–82 Neighbors communication with, 181–83 engagement with, 54–55, 181 environment determined by, 171 relationship with, 164–65, 170–73, 184–85, 199 social support of, 171 temptation and, 172–73 Networking events, 104 Neurons, 6, 28–29 Neurotransmitters, 6
New behaviors, 34 environment’s support of, 141, 142–44 New environments brains and computers, 153 Go System and, 152 physical activity with, 156–58 Stop System and, 152 visual system with, 154, 155–56 New habits, 19, 142 NHTSA. See National Highway Traffic Safety Administration Nolan, Christopher, 5 Nuclear families, 163 Obama, Barack, 240–41 Obesity, 171 Obstacles classification of, 102 focus on, 104 in Go System, 90, 101–4 to Smart Change, 101 in Smart Change Journal, 90, 101, 120 to specific goals, 67, 69–72, 79, 90, 95 temptation as, 120–21, 158 Odysseus, 115, 122 Odyssey (Homer), 115 Oettingen, Gabriele, 92–93 “One day at a time,” 180–81 Opportunistic planning, 43 Opportunity cost, 235–36 Optimization, of goals, 52, 187 big picture of, 63–66, 76 communication and, 180–83 flexibility with, 82–84 goal definition failure, 58–59 negative, 61, 81–82 outcome focus, 59–60, 76, 78 perfect storm relating to, 58 plan for, 62 positive, 61–62, 79–82 process for, 60, 73, 75–79, 84 takeaway from, 84–85 weight problem relating to, 57–58 Outcome focus, 59–60, 76, 78 Outcome goal, 60, 76, 77, 79, 84 Overexertion, 48 P&G. See Proctor & Gamble
Parkour, 155, 158 Partners, mentors and, 173–75, 182, 199, 200 Patience, with Smart Change, 20 PDAs. See Personal digital assistants Peale, Norman Vincent, 69–70 People arousal status of, 107–9 energized goals and, 106–7 People engagement with, 189–90 in environment change, 150–52 Smart Change with, 215–42 People, behavior change of cheap good behavior with, 235–37 conversation engagement, 239–41 expensive bad behavior with, 235–37 goals suggested, 226–27 habit development support, 230–32 laziness advantage in, 232–35 lead by example, 225–26 right feedback given, 227–30 support networks developed, 237–39 takeaways from, 242 Personal digital assistants (PDAs), 25 Phrenologists, 30 Physical activity, 156–58 Physiology, success and, 14 Plan for behavior change problem, 50–51 for diet, 103 for goal optimization, 62 implementation of, 190 for Smart Change, 194 specific, 96 for Stop System, 118–21 Planning opportunistic, 43 robot, 90, 91 Positive actions, 81–82 Positive feedback, 227, 228, 229 Positive goals, 61–62, 79–82 Positive thinking, 70 Power, of habits, 26–27 Practice with Go System, 38 of routines, 6, 71, 95–96 Pressure points, 4, 20, 21, 51, 210, 225 Principles, of Smart Change, 220
Process of change, 228 focus on, 57 for goal optimization, 60, 73, 75–79, 84 long-term, 77 of Smart Change, 210, 212 Procrastination, 191 Proctor & Gamble (P&G), 140–41, 233 Product placements, 226–27 Progress tracking, 194–95 Protected values characteristics of, 127 of community, 128, 129–30 in cultures, 127–28 cycle of, 130 function of, 127 guilt with, 130–31 problem with, 128–29, 132 purpose of, 131 of Stop System, 126–29 Psychology Today, 202 Public face, with trust, 224 Recording software, 238 Relationships with behavior change, 165–75 with families, 163, 166–69, 184 habits and, 183–84 with neighbors, 164–65, 170–73, 184–85, 199 partners and mentors, 173–75, 182, 199, 200 with strangers, 163–64, 165, 169–70, 184 trade-offs with, 165 types of, 162–65 Repetition, 35, 41 Research, 87, 88 Reserves, 132–35 Resistance, of temptation, 211, 212 ability to, 133–34, 151 behavior for, 112 distance with, 136 families involved with, 166, 168 Stop System used with, 173 stress and, 117 Resources, limited, 17, 22 Revisions, in goals, 66 Rewards, 38 Reward signal, 39
Robot planning, 90, 91 Roizen, Mike, 1–2, 3, 20, 149, 217 Routines, 4, 47–48 contributions and, 89 goals and, 35 habits and, 56 practice of, 6, 71, 95–96 role of, 89 Scaffolding, 112 Scentstories, 142 as air freshener, 140 failure of, 140 problem with, 141 Schedule, 51, 52, 68, 78, 88 Secret, The (Byrne), 70 Self-compassion, 204–5, 209, 212 Self-esteem, 208 Sharing, 180, 203 Shoda, Yuichi, 13 Short-term goals, 50 Short-term temptation, 126 Signs, for specific goals, 67, 72–75, 79 Skills, talents and, 132–33 Smart Change, 3, 50, 72, 85 aim of, 80 changing behaviors with, 19, 23 engage in, 111, 148, 165, 175, 187 following principles of, 220 goals identified with, 19, 23, 112 motivational system and, 4, 10, 20, 22 new habits with, 19, 142 obstacles to, 101 with other people, 215–42 path to, 18–21, 66 patience with, 20 plan for, 194 process of, 210, 212 self-compassion with, 209 stages for, 199 strategies for, 4 Smart Change Journal, 192 commitment contract in, 194 creation of, 62, 63, 67, 68, 69, 72, 74, 81, 84 description of, 21–22 environment in, 144, 152, 189 Habit Diary in, 183–84, 185
implementation intention in, 94, 97, 181 obstacles list in, 90, 101, 120 progress in, 194, 213 Stop System and, 188 strangers column in, 169–70, 185 temptations in, 135, 172, 195 Smart Change tools, 211, 213, 215 behavior influenced by, 220, 242 Cleveland Clinic’s use of, 217, 218 examination of, 55–56 five sets of, 20–21, 51, 55–56, 187, 210 pressure points relating to, 51, 210 Smartphones, 26, 27, 31, 32, 33–34, 35, 37, 41 Smokers, 43, 44–45, 47, 149, 217, 232 Smoking, 2–3, 47–48, 61, 75, 117, 153, 172, 210 Cleveland Clinic program for, 2, 149, 217–18, 232 Specific goals actions of, 67–69, 79 obstacles of, 67, 69–72, 79, 90, 95 signs for, 67, 72–75, 79 Specific plan, 96 Specific tasks, 188 Sponsors, 192 Stack, Joseph, 178–79 Stop System, 31–32, 79, 242 alcohol’s impairment of, 122 definition of, 117 ego depletion, 48, 49, 117 engagement of, 124–25, 133 mental effort required for, 46–47 new environments with, 152 overexertion, 48 problem with, 48 Smart Change Journal and, 188 stress with, 48, 101 temptation resistance with, 173 Stop System harnessing, 53–54 distance with, 121–24 failure of, 124–25 Go System relating to, 116–17, 118, 120, 122, 124, 125, 131, 134 plan for, 118–21 Stop System harnessing (cont.) protected values of, 126–29 reserves for, 132–35 takeaways from, 135–36 temptation with, 12–13, 115–16, 118, 119, 120–21, 124, 125, 129–31, 132, 133–34, 135, 158–59 what-the-hell effect, 125, 129–32, 188 Strangers
bad, 169–70 courtesy with, 163 engagement with, 54–55 good, 169–70 influence of, 169 relationships with, 163–64, 165, 169–70, 184 in Smart Change Journal, 169–70, 185 transactions with, 164 Stress change and, 100–101 with Stop System, 48, 101 temptation and, 117 Studies about Go System, 43–45 research and, 88 Success culture and, 14 good habits and, 15 physiology and, 14 recipe for, 88 Support of environment, 141, 142–44 of families, 163, 166, 169 of neighbors, 171 Support networks bulletin boards, 237–38 communities for, 238 development of, 237–39 Internet, 15, 16, 179, 234, 237, 241 recording software, 238 Toastmasters International, 238–39 websites, 237 Systematic failures, 17–18, 22 Talents, skills and, 132–33 Tax code, 235–36 Tea Party, 241 Technology industry on East Coast, 204–7 on West Coast, 204–7 Temptation avoidance of, 139, 150, 172 blocking of, 137, 139–40, 159, 217 children with, 12–13, 148 creation of, 171 distance from, 122, 123, 124, 136 to eat, 49, 81, 103
face of, 123, 146, 173, 174, 186, 194, 228 Go System engaged by, 122, 131 minimization of, 115 neighbors and, 172–73 in new situation, 157 as obstacles, 120–21, 158 of old behavior, 114 resistance of, 112, 117, 133–34, 136, 150, 151, 166, 168, 173, 211, 212 short-term, 126 in Smart Change Journal, 135, 172, 195 with Stop System, 12–13, 115–16, 118, 119, 120–21, 124, 125, 129–31, 132, 133–34, 135, 158–59 Ten Commandments, 11–12 Thinking mind-set, 190 Time, brain’s use of, 6, 7, 8–9 Toastmasters International, 238–39 Tools. See also Smart Change tools for Go System, 89–90 Touch-screen technology, 26 Trade-offs, with relationships, 165 Trust authenticity and, 221–25 behavior change with, 224–25 core of, 223 development of, 223, 224, 242 lack of, 222 public face with, 224 Twitter, 239 Undesirable behaviors, 14 Unsystematic failures, 17 Valence, 110 Values. See also Protected values of families, 167 Vegan, 126–27 Video games, 234–35 Visual system, 154, 155–56 Vohs, Kathleen, 48 Volunteer organizations, 218–20 Watson, Donald, 126 Websites, 237 Wellness program, of Cleveland Clinic, 2, 218, 224 White matter, in brain, 29 Wilson, Tim, 118, 119 World Wide Web, 26
Yerkes, Robert, 107 Yerkes–Dodson curve, 107–8 YouTube, 239
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