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!

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Timestamps:
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 easier
8:12 The A.I supported smoking cessation project Robert is working on with his partner and fellow academic Susan Michie
12:12 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 motive
46:40 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 compass
63:53 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 Motivation
Deep thinking book

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