Ep.133 - Dr. Christina Gravert – Reducing Friction to Change Behaviors
Christina Gravert, a behavioral scientist and a new mother, has something to say about motivation and habits. Ten months after welcoming a baby into her life, Christina confronts a reality familiar to many: the struggle of balancing personal objectives, like returning to the gym, with the demands of parenthood. Her experiences have led her to probe deeper into the nature of motivation and its limitations.
Christina understands firsthand that motivation, like any fleeting emotion, can wax and wane. Through her research, Christina concludes that sheer willpower is not a sustainable strategy for long-term behavior change. Instead, Christina advocates for a more strategic approach in her insightful article, Why Triggering Emotions Won't Lead to Lasting Behavior Change
By reducing the "costs" associated with desired actions—making it to the gym, engaging in bedtime storytelling, or cooking healthy meals at home—we can make it easier to maintain these practices even when our motivation dips.
Her thoughts resonate with many who have found themselves setting ambitious New Year's resolutions, only to see their determination fade into daily life's distractions and competing priorities. Christina Gravert's insights encourage us to rethink our reliance on motivation and to create environments and systems that support our objectives, making desirable behaviors more effortless.
ADDITIONAL RESOURCES YOU MAY LIKE
1 Big Idea to Think About
Understanding the limitations of motivation and embracing practical strategies to reduce friction can lead to lasting behavioral change.
1 Way You Can Apply This
Incorporate small, manageable tasks into your daily routine that align with your long-term goals. For example, if you aim to save money, set a task-oriented goal of transferring a specific amount into your savings account each week.
1 Question to Ask
How can we create environments that make desired behaviors easier to maintain, even when motivation wanes?
Key Moments From the Show
00:00: Introduction highlighting the transient nature of motivation and the importance of practical strategies.
06:21: Discussion on simplifying decision making through reducing choices and friction.
09:40: Importance of measurable behavior, obstacle identification, and solution experimentation.
15:10: Emphasis on task-oriented goals over outcome-oriented goals for better results.
18:11: Insights on optimizing behaviors by reducing unnecessary costs and stress.
26:24: Exploration of nudges and their effectiveness in decision-making.
31:54: Aligning long-term goals with immediate rewards for sustained effort.