Behavior change is hard, as anyone who has ever tried to create a new habit knows. The field of Behavioral Economics shows that we often fail to make rational choices. Below are a few human tendencies to be aware of:
- Cognitive biases -often unconscious tendencies that are irrational
- Likely to leave defaults -pre-selected options are often left as is
- Averse to loss and risk -losses loom larger than gains
- Present bias -we tend to favor present rewards over long-term gains
- Social norms -we tend to follow the behavior of others
Learn about Behavioral Economics The Behavior Change 101 guide from Decision Lab is a great place to start. Learn more with the following books and TED talks. Amazon affiliate links to books in the post below provide a small commission that helps to support the Daily PlanIt.
Start with “Predictably Irrational” by Dan Ariely. He is an engaging speaker with several books and TED talk presentations:
- How to change your behavior for the better New York 11/19 (15:03), Self-control Duke U. 4/11 (17:49), Temptations & Self-control TEDxWoodsHole (17:30), Predictably irrational TEDxMidwest 8/12 (18:44), Are we in control of our own decisions? Montery, CA, 12/08 (17:27), Our buggy moral code (16:03)
Books and TED talks to learn more – (find links to TED talks by speakers who are also authors at the Behavior Change Pathway):
- Daniel Kahneman, author of “Thinking Fast and Slow,” TED talk The riddle of experience vs. memory
- Tali Sharot, author of “The Optimism Bias,” TED talk The optimism bias
- Kristen Berman TED talk Don’t listen to your customers – do this instead
- Jeni Cross TED talk Three myths of behavior change
- Kelly Peters TED talk Applying behavioral economics to real world problems
- Maciej Kraus TED talk Behavioral economics, how to make it work for us
- Sara Garofalo TED Ed The psychology behind irrational decisions
- David Asch TED talk Why it’s so hard to make healthy decisions
- “Nudge” by Richard Thaler
- How to think more rationally video from Big Think
Websites:
- https://thedecisionlab.com/biases
- https://www.behavioraleconomics.com/resources/introduction-behavioral-economics/
- https://www.behavioraleconomics.com/resources/ted-talks/
- https://yourbias.is/
- https://yourlogicalfallacyis.com/
- https://beworks.com/foundations-in-be/
- https://www.sparkwave.tech/conditions-for-change/
Life Style Change for Weight Loss
Changing behavior for weight loss is insanely difficult. Willpower is challenging – learn more at the Science of Willpower from the Science of People. An article from Psychology Today suggests that behavioral economics alone is not enough, and a focus on forming new habits is essential. See helpful tips at Behavior Modification ideas for weight management, and follow the Health pathway at Pinterest.
- “The Hunger Habit” by Judson Brewer, TED talk A simple way to break a bad habit
- “The Stress Prescription” by Elissa Epel, TED talk The illusion of control: human behavior and donuts
- “Healing the Modern Brain” by Drew Ramsey, TED talk Feed your mental health
- “Healthy as F*ck” by Oonagh Duncan, TED talk Losing weight is all in your head
- Andrew Becker TED talk Food addiction
- Sarah Lake TED talk Hidden forces behind your food choices
- Brad Bushman TED talk Don’t get hangry: feed your brain healthy food
- Laurie CootsTED talk The psychological weight loss strategy
- Ogie Shaw TED talk Winning the mental battle of physical fitness and obesity
Increasing awareness of eating habits and knowledge about what works is crucial. Learn more with the following books and TED talks about foods and diets that work, plant based diets, and exercise.
- “Thrive” by Dan Buettner, TED talk How to live to 100
- “The Power Foods Diet” by Neil Barnard, TED talk Power foods for the brain
- “Unprocessed” by Megan Kimble, TED talk Unprocessed
- “The Feel-Good Family Plan” by Joann McMillan, TED talk Eat for real change
Plant based diet
- “The Imperfect Vegan” by Cat White, TED talk What’s for dinner
- “The Omnivores Dilemma” by Michael Pollan, TED talk A plant’s-eye view
- “How Not to Die” by Michael Gregor, TED talk The life-style to live the longest
- “Eat For Life” by Joel Fuhrman, TED talk I love nutritional science
- “Real Superfoods” by Ocean Robbins, TED talk Eating your way to happiness
- “The Ideal Diet for Humans” by Galit Goldfarb, TED talk The ideal diet for humans
- “The Healthspan Solution” by Julieanna Hever and Raymond Cronise, TED talk Plant based nutrition
- Joanne Kong TED talk The power of plant based eating
Exercise
- “Healthy Brain, Happy Life,” by Wendy Suzuki, TED talk The brain changing effects of exercise
- “Exercised,” by Daniel Lieberman, TED talk Dopamine: driving your brain into the future
See more about eating and exercise for the brain.
Helpful Tips
- Redefine yourself as the person you want to be. “I am a person who…” If one choice is that you are a person who doesn’t eat sugar, tell yourself and others “I don’t eat desserts.”
- Expect to achieve your intentions with consistent small steps.
- Describe specifically what you will do (or stop doing) when, and where to achieve your goal.
- Use a commitment contract: deposit money in an account that will be donated to a cause if you fail to follow through. (if it is a cause you don’t agree with there is even more motivation)
- Social partnerships can support your efforts and help you follow through.
- Engineer environmental cues and make it as easy as possible with Visual strategies to master motivation.
Explore more TED talks by speakers who are also authors at TED Talk Book Discussion.
