From: hubermanlab
Behavioral Change and Resilience Techniques
The ability to adapt to change and sustain motivation in the face of adversity is a crucial skill for personal development and achieving long-term goals. In an insightful discussion on the Huberman Lab Podcast, Dr. Maya Shankar and Andrew Huberman delve into effective behavioral change practices and resilience techniques, drawing from psychological and cognitive science research.
Understanding Behavioral Change
Behavioral change refers to the process by which individuals modify or adopt behaviors to achieve personal goals or adapt to new circumstances. This often involves reshaping habits and mindsets to align with desired outcomes leveraging neuroplasticity.
Framing Goals
One essential aspect of behavioral change highlighted by Dr. Shankar is the framing of goals. Goals can be framed in two principal orientations:
- Approach Orientation: Focusing on positive achievements, such as “Eat healthier foods” or “Build meaningful relationships.”
- Avoidance Orientation: Centered on avoiding negative outcomes, such as “Avoid unhealthy foods” or “Prevent feeling lonely.”
Research shows that an approach-oriented mindset tends to be more motivating, leading to feelings of pride and accomplishment when goals are achieved. Conversely, avoidance-oriented goals often result in relief, which might not be as motivating for sustained change [01:41:08].
Techniques to Enhance Behavioral Change
Dr. Shankar offers several research-backed strategies to enhance behavioral change:
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Ownership and Agency: When individuals feel a sense of personal control over their goals and targets, their motivation increases. Incorporating personal choice in goal-setting can enhance commitment and perseverance linked to the role of agency in mental health [01:48:01].
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Setting Realistic Goals: Aligning one’s current state with their goals can bridge empathy gaps between the present self and future self, thus setting more achievable targets [02:15:03]. The neuroscience of goal setting may offer further insights.
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Emergency Reserve: Introducing flexibility by allowing a few “get-out-of-jail-free cards” within goal frameworks can prevent feelings of failure and promote resilience if setbacks occur [02:17:10].
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Fresh Start Effect: Leveraging significant life changes or even arbitrary milestones as opportunities for new habits can enhance motivation due to the psychological perception of a ‘clean slate’ [02:18:02].
Addressing the Middle Problem
A common challenge in sustained behavioral change is the “middle problem,” where motivation wanes during the mid-phase of pursuing a goal. To combat this:
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Shorten Goal Duration: By setting shorter-term goals, individuals reduce the length of the motivational dip, which can help maintain momentum [02:22:02].
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Temptation Bundling: Pairing an unpleasant task with an enjoyable activity can make tedious activities more rewarding, thus promoting consistent engagement potentially related to human movement [02:22:25].
Cognitive Techniques for Resilience
Resilience, or the capacity to recover quickly from difficulties, is crucial for enduring behavioral change. Dr. Shankar emphasizes the importance of:
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Cognitive Flexibility: Maintaining an open mindset and being willing to update one’s views and strategies based on new information supports adaptive resilience neuroplasticity’s role [01:32:01].
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Empathy practices: Understanding both cognitive and emotional empathy can also protect against burnout, enabling sustained engagement with challenging endeavors highlighting the role of empathy [02:12:02].
Conclusion
By utilizing these behavioral change and resilience techniques, individuals can foster a more adaptable mindset, achieve sustained personal growth, and remain committed to their goals even amidst challenges. These strategies underscore the importance of cognitive structuring, personal agency, and adaptive practices for personal and professional development.