Data Sheet for PS no. 1 \u2013 Informative Speech<\/p>\n
COMM 8 \/ Group Communication<\/p>\n
Spring 2021<\/p>\n
The four laws of behavior change, according to James Clear in Atomic Habits.<\/p>\n
The 1st Law: Make it Obvious<\/p>\n
\u201cPeople who make a specific plan for when and where they will perform a new habit are more likely to follow through. We tell ourselves \u2018I\u2019m going to eat healthier\u2019 or \u2018I\u2019m going to write more,\u2019 but we never say when and where these habits are going to happen. We leave it up to chance and hope that we will \u2018just remember to do it\u2019 or feel motivated at the right time. An implementation intention sweeps away foggy notions like \u2018I want to work out more\u2019 or \u2018I want to be more productive\u2019 or \u2018I should vote\u2019 and transforms them into a concrete plan of action.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
The format for creating an implementation intention is: <\/p>\n
\u201cWhen situation X arises, I will perform response Y.\u201d<\/p>\n
Applying this strategy to forming a new habit might look like this:<\/p>\n
\u201cI will [BEHAVIOR] at [TIME] in [LOCATION]<\/p>\n
\u201cMeditation. I will meditate for one minute at 7 a.m. in my kitchen\u201d<\/p>\n
\u201cStudying. I will study Spanish for twenty minutes at 6 p.m. in my bedroom.\u201d<\/p>\n
\u201cExercise. I will exercise for one hour at 5 p.m. in my local gym.\u201d<\/p>\n
[Type of Support: Examples]<\/p>\n
\u201cIn 2001, researchers in Great Britain began working with 248 people to build better exercise habits over the course of two weeks. The subjects were divided into three groups. <\/p>\n
The first group was the control group. They were simply asked to track how often they exercised.<\/p>\n
The second group was the \u201cmotivation\u201d group. They were asked not only to track their workouts but also to read some material on the benefits of exercise. The researchers also explained to the group how exercise could reduce the risk of coronary heart disease and improve heart health.<\/p>\n
Finally, there was the third group. These subjects received the same presentation as the second group, which ensured that they had equal levels of motivation. However, they were also asked to formulate a plan for when and where they would exercise over the following week. Specifically, each member of the third group completed the following sentence: \u201cDuring the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE].<\/p>\n
In the first and second groups, 35 to 38 percent of people exercised at least once per week. (Interestingly, the motivational presentation given to the second group seemed to have no meaningful impact on behavior). But 91 percent of the third group exercised at least once per week\u2014more than double the normal rate.\u201d<\/p>\n
[Type of Support: Statistics]<\/p>\n
\u201cVisual cues are the greatest catalyst of our behavior. For this reason, a small change in what you see can lead to a big shift in what you do. As a result, you can imagine how important it is to live and work in environments that are filled with productive cues and devoid of unproductive ones. Thankfully, there is good news in this respect. You don\u2019t have to be the victim of your environment. You can also be the architect of it.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cIf you want to send more thank-you notes, keep a stack of stationery on your desk.\u201d<\/p>\n
[Type of Support: Example]<\/p>\n
\u201cI\u2019ve experienced the power of obvious cues in my own life. I used to buy apples from the store, put them in the crisper in the bottom of the refrigerator, and forget all about them. By the time I remembered, the apples would have gone bad. I never saw them, so I never ate them. Eventually, I took my own advice and redesigned my environment. I bought a large display bowl and placed it in the middle of the kitchen counter. The next time I bought apples, that was where they went\u2014out in the open where I could see them. Almost like magic, I began eating a few apples each day simply because they were obvious rather than out of sight.\u201d<\/p>\n
[Types of Support: Illustration]<\/p>\n
The 2nd Law: Make it Attractive<\/p>\n
\u201cIf you want to increase the odds that a behavior will occur, then you need to make it attractive. We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cYou\u2019re more likely to find a behavior attractive if you get to do one of your favorite things at the same time. Solution: only get a pedicure while processing overdue work emails.\u201d<\/p>\n
[Type of Support: Example]<\/p>\n
\u201cTemptation bundling is one way to apply a psychology theory known as Premack\u2019s Principle. Named after the work of professor David Premack, the principle states that \u2018more probable behaviors will reinforce less probable behaviors.\u2019 In other words, even if you don\u2019t really want to process overdue work emails, you\u2019ll become conditioned to do it if it means you get to do something you really want to do along the way.\u201d <\/p>\n
[Type of Support: Testimony of David Premack, James Clear in Atomic Habits]<\/p>\n
\u201cYou can make hard habits more attractive if you can learn to associate them with a positive experience. Sometimes, all you need is a slight mind-set shift. For instance, we often talk about everything we have to do in a given day. You have to wake up early for work. You have to make another sales call for your business. You have to cook dinner for your family. Now, imagine changing just one word: You don\u2019t \u2018have\u2019 to. You \u2018get\u2019 to. You get to wake up early for work. You get to cook dinner for your family. You get to make another sales call for your business. By simply changing one word, you shift the way you view each event. You transition from seeing these behaviors as burdens and turn them into opportunities. Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cMany people feel anxious before delivering a big presentation or competing in an important event. They experience quicker breathing, a faster heart rate, heightened arousal. If we interpret these feelings negatively, then we feel threatened and tense up. If we interpret these feelings positively, then we can respond with fluidity and grace. You can reframe \u2018I am nervous\u2019 to \u2018I am excited and I\u2019m getting an adrenaline rush to help me concentrate.\u2019\u201d<\/p>\n
[Type of Support: Illustration]<\/p>\n
The 3rd Law: Make it Easy<\/p>\n
\u201cTo build a habit, you need to practice it. And the most effective way to make practice happen is to adhere to the 3rd Law of Behavior Change: make it easy\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cEnergy is precious, and the brain is wired to conserve it whenever possible. It is human nature to follow the Law of Least Effort, which states that when deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work. Out of all the possible actions we could take, the one that is realized is the one that delivers the most value for the least effort. We are motivated to do what is easy.\u201d<\/p>\n
[Type of Support: Quotation] <\/p>\n
\u201cThe idea behind \u2018make it easy\u2019 is not to only do easy things. The idea is to make it as easy as possible in the moment to do things that payoff in the long run.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cImagine you are holding a garden hose that is bent in the middle. Some water can flow through, but not very much. If you want to increase the rate at which water passes through the hose, you have two options. The first option is to crank up the valve and force more water out. The second option is to simply remove the bend in the hose and let water flow through naturally. Trying to pump up your motivation to stick with a hard habit is like trying to force water through a bent hose. You can do it, but it requires a lot of effort and increases the tension in your life. Meanwhile, making your habits simple and easy is like removing the bend in the hose. Rather than trying to overcome the friction in your life, you reduce it.\u201d<\/p>\n
[Type of Support: Illustration]<\/p>\n
\u201cThe central idea is to create an environment where doing the right thing is as easy as possible. Much of the battle of building better habits comes down to finding ways to reduce the friction associated with our good habits and increase the friction associated with our bad ones.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cWhen you start a new habit, it should take less than two minutes to do. You\u2019ll find that nearly any habit can be scaled down into a two-minute version:<\/p>\n
\u2018Read before bed each night\u2019 becomes \u2018Read one page\u2019<\/p>\n
\u2018Do thirty minutes of yoga\u2019 becomes \u2018Take out my yoga mat<\/p>\n
\u2018Study for class\u2019 becomes \u2018Open my notes\u2019<\/p>\n
\u2018Run three miles\u2019 becomes \u2018Tie my running shoes\u2019<\/p>\n
The idea is to make your habits as easy as possible to START. The two-minute strategy is a powerful strategy because once you\u2019ve started doing the right thing, it is much easier to continue doing it. A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy. What you want is a \u2018gateway habit\u2019 that naturally leads you down a more productive path.\u201d<\/p>\n
[Type of Support: Examples]<\/p>\n
The 4th Law: Make it Satisfying<\/p>\n
\u201cWe are more likely to repeat a behavior when the experience is satisfying. This is entirely logical. Feelings of pleasure, even minor ones like washing your hands with soap that smells nice and lathers well are signals that tell the brain: \u2018This feels good. Do this again, next time.\u2019<\/p>\n
Pleasure teaches your brain that a behavior is worth remembering and repeating.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cThe Cardinal Rule of Behavior Change is \u2018What is rewarded is repeated. What is punished is avoided.\u2019 You learn what to do in the future based on what you were rewarded for doing (or punished for doing) in the past. Positive emotions cultivate habits. Negative emotions destroy them\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cThe first three laws of behavior change\u2014make it obvious, make it attractive, and make it easy\u2014increase the odds that a behavior will be performed this time. The fourth law of behavior change\u2014make it satisfying\u2014increases the odds that a behavior will be repeated next time. But there is a trick. We are not looking for just any type of satisfaction. We are looking for immediate satisfaction.\u201d<\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cThe vital thing in getting a habit to stick is to feel successful\u2014even if it\u2019s in a small way. The feeling of success is a signal that your habit paid off and that the work was worth the effort. In a perfect world, the reward for a good habit is the habit itself. In the real world, good habits tend to feel worthwhile only after they have provided you with something. What we\u2019re really talking about here\u2014when we\u2019re discussing immediate rewards\u2014is the ending of a behavior. The ending of any experience is vital because we tend to remember it more than other phases. You want the ending of your habit to be satisfying. The best approach is to use reinforcement, which refers to the process of using an immediate reward to increase the rate of a behavior. In summary, a habit needs to be enjoyable for it to last. Simple bits of reinforcement can offer the immediate pleasure you need to enjoy a habit. And change is easy when it is enjoyable.\u201d <\/p>\n
[Type of Support: Quotation]<\/p>\n
\u201cA habit tracker is a simple way to measure whether you did a habit. The most basic format is to get a calendar and cross off each day you stick with your routine. For example, if you meditate on Monday, Wednesday, and Friday, each of those dates gets an X. As time rolls by, the calendar becomes a reward of your habit streak.\u201d [Type of Support: Quotation]<\/p>\n
\u201cJerry Seinfeld reportedly uses a habit tracker to stick with his streak of writing jokes. In the documentary \u2018Comedian,\u2019 he explains that his goal is simply to never break the chain of writing jokes every day. In other words, he is not focused on how good or bad a particular joke is or how inspired he feels. He is simply focused on showing up and adding to his streak.\u201d<\/p>\n
[Type of Support: Example]<\/p>\n
\u201cRecording your last action creates a trigger that can initiate your next one. Habit tracking naturally builds a series of visual cues like the streak of X\u2019s on your calendar or the list of meals in your food log. When you look at the calendar and see your streak, you\u2019ll be reminded to ac again. Research has shown that people who track their progress on goals like losing weight, quitting smoking, and lowering blood pressure are all more likely to improve than those who don\u2019t. One study of more than sixteen hundred people found that those who kept a daily food log lost twice as much weight as those who did not. The mere act of tracking a behavior can spark the urge to change it.\u201d<\/p>\n
[Type of Support: Statistics] <\/p>\n
\u201cTracking can become its own form of reward. It is satisfying to cross an item off your to-do list, to complete an entry in your workout log, or to mark an X on the calendar. Habit tracking also helps keep your eye on the ball: you\u2019re focused on the process rather than the result. You\u2019re not fixated on getting six-pack abs, you\u2019re just trying to keep the streak alive and become the type of person who doesn\u2019t miss workouts.\u201d [Type of Support: Quotation]<\/p>\n
Dr. BJ Fogg\u2019s formula for any successful shift in behavior:<\/p>\n
\u201cTo instill a habit, the First thing you need is motivation: Pick a behavior that you want to do rather than one you merely feel obligated to do. Second, you need to be able to do it: Make the change simple and small at first. Third, you need a prompt: Identify a way to reliably trigger the behavior. Finally (Fourth), you need to celebrate your new habit, so that your brain associates it with positive feelings. According to Dr. Fog, founder and director of the Behavior Design Lab at Stanford University, his research team has tested this approach with more than 40,000 people over the past decade. Dr. Fogg claims it isn\u2019t primarily the repetition of a behavior over a long period that creates habits; it\u2019s the emotion that you attach to them from the start.\u201d<\/p>\n
[Type of Support: Quotation, BJ Fogg]<\/p>\n
BIBLIOGRAPHY<\/p>\n
Clear, James. Atomic Habits. New York: AVERY, an imprint of Penguin Random House, LLC. 2018.<\/p>\n
Fogg, BJ. \u201cOn the Journey To New Habits, Take Tiny Steps.\u201d The Wall Street Journal Jan 4-5, 2020: C3<\/p>\n","protected":false},"excerpt":{"rendered":"
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