Jonathan Rottenberg: Depression and Evolution

In this episode you'll learn: Why motivation and will power are overrated when trying to make lasting changes Why you must understand the 5 stages behavior change and match your activity to the proper stage How slips up are inevitable and are perfect opportunities to learn How to use conflicting energy sources -the pushing away from unwanted behavior and pulling toward a desired behavior Why self monitoring and tracking progress increases your chances of success To learn more about John Norcross and his interesting work,  click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

13 Jan 202340min

In this Episode, you'll learn: How we often feed the wrong wolf without even realizing it What some of the hidden sources of stress are in modern day society How many stressors have become so familiar, we don't even recognize the stress they cause How we can learn to bring more calm into our lives by practicing being present Why calming our minds leads to more productivity and less anxiety To learn more about Chris Bailey and his interesting work,  click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

10 Jan 20231h 7min

In this special collaborative episode with Eric Zimmer, Gillian Tietz, Casey McGuire Davidson, and Dave Wilson (aka Sober Dave), they each share... 1. The reasons they kept drinking and why they weren't ready or felt they could give it up. 2. The strategies or methods they used to get started on their recovery journey and how that evolved during the different stages of their recovery. 3. The importance of finding a supportive community, either in person or online, and understanding that recovery is not one size fits all- you must find what works for you and in your life. To learn more about our guests on this special episode. click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6 Jan 20231h

1. How can having conscious awareness of our thoughts related to eating well and exercise enable us to make different choices? 2. What is a motivation bubble and how can it lead to lasting changes in behavior? 3. How the “POP” decision tool works and strategically guides attention from decision traps and leads to making the Joy Choice! “The Joy Choice is the perfect imperfect option that let’s us do something instead of nothing and harmonizes exercise and eating within our full self. ” – Michelle Segar To learn more about this episode and Michelle Segar. click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

4 Jan 20231h 4min

In this episode, you will learn:1. What is the connection between procrastination and health?2. How can we use implementation intentions to deal with self regulation failure?3. What is the importance of not wasting our lives with procrastination? “It is in the getting on with life that makes our lives and that procrastination, in a very real sense, is an existential issue of not getting on with life itself.” - Tim Pychyl To learn more about this episode and Time Pychyl, click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

30 Dec 202241min

Key Concepts: The roles of rewards and punishments and the importance of understanding how the habit loop cycle works in adjusting behavior. Understanding cravings and addictions and strategies that can be used to work through our habitual behavior patterns. How bringing awareness and curiosity is a crucial component in training our mind to deal more effectively with cravings. To learn more about this episode and Dr. Jud Brewer. click here!  See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

27 Dec 202242min

Key Concepts in This Episode: 1. Physical environment plays a huge role in supporting the habit(s) we are trying to create or eliminate.  We can improve our environment by making the habit more obvious and reducing friction (or making it less obvious and increasing friction for those we are trying eliminate). 2.  Social environment is also an important factor in how it affects our behavior when it comes to creating good habits.  By finding a social environment that provides a sense of belonging and friendship, we can increase the attractiveness of habits that leads to more motivation and better outcomes. 3.  The best place to start is making new habits easy and convenient by scaling them down to something very small, such as the "2 minute rule".  The goal is to establish the habit by first showing up and doing the small action consistently.   Once the habit is established, it can then be improved and becomes easier to maintain To learn more about this episode and James Clear, click here! See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

23 Dec 202232min

Key Concepts in This Episode: 1. Habits are the compount interest of self improvement in that the positive effects compound over time. You may not see change right away, but consistent effort is what brings lasting results and real change. 2. More important than goals, your systems are what lead to your success or failure when trying to change your behavior. Systems are a collection of habits leading to every outcome so paying attention to the process rather than the final goal is a critical component 3. True behavior change is an identity change. (I want _____ as opposed to I am ____). Identity and behavior are closely linked and taking small consistent actions is the best method for shaping identity and becoming the person you want to be. To learn more about this episode and James Clear, click here!   See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

20 Dec 202234min