s5e01 The Science of Habit Formation: Building Habits & Behaviors That Support Your Running Goals! with Karin Nordin, PhD

Habits & Behaviors

Understanding the distinction between habits and behaviors is crucial for building effective running routines. Karin Nordin explains that habits are automatic actions triggered by cues, like buckling a seatbelt, while behaviors, such as running, require conscious decision-making each time 1. This distinction helps set realistic expectations, as many people mistakenly believe that behaviors can become as effortless as habits. Elisabeth Scott adds that even consistent runners face mental negotiations, but they are adept at navigating these challenges, unlike those who habitually give up 2.

   

Stable Habits

Establishing stable habits involves identifying small, consistent actions that can be repeated in the same context daily. Karin Nordin suggests using stable cues, like brewing coffee, to trigger these actions, emphasizing the importance of intrinsic rewards over extrinsic ones 3. Beginners should focus on initiating behaviors without the pressure of strict schedules, gradually increasing frequency before aiming for consistency. Elisabeth Scott notes that many people struggle with starting small, often setting overly ambitious goals that lead to failure 4.

   

Motivation

Motivation is a spectrum ranging from extrinsic to intrinsic, and understanding this can aid in sustaining habits. Karin Nordin highlights that challenges can provide temporary extrinsic motivation, but long-term success requires a shift towards intrinsic motivation and a supportive community 5. She also discusses goal salience, explaining how the prominence of a goal can fade over time, making it essential to connect with deeper values and identity to maintain motivation 6. Elisabeth Scott shares that internal dialogues often undermine motivation, emphasizing the need to view oneself as capable of achieving goals.