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

Change Strategies

In the realm of behavior change, Karin Nordin emphasizes the importance of creating approach goals over avoidance goals. She explains that focusing on what you want to achieve, rather than what you want to avoid, leads to more successful habit formation. This approach involves setting specific plans and intentions, such as scheduling time for desired activities, which helps in reducing undesirable behaviors like late-night phone scrolling 1. Nordin also highlights the need for tangible adjustments and mindset shifts to facilitate behavior change, advocating for a loop of action and reflection to refine strategies 2.

I'm going to be on top of it is not a plan. It's not a plan. And without a plan, your behavior is not going to change.

--- Karin Nordin

By understanding these strategies, individuals can better navigate their behavior change journey.

   

Motivation Barriers

Motivational challenges often stem from our brain's preference for familiar behavior patterns, which it perceives as safe. Karin Nordin explains that this resistance to change is a natural protective mechanism, making it crucial to approach behavior change with self-compassion and understanding 3. She notes that mental obstacles, like time management and resistance, are common in running and other activities, often leading to self-blame when not addressed properly 4.

Your brain and your body know that your current behavior patterns are safe. They know that you have been through those behavior patterns before, that you can do those behavior patterns without consequence.

--- Karin Nordin

Recognizing these challenges allows for more effective strategies to overcome them.

   

Cognitive Tools

Cognitive techniques play a vital role in altering behaviors and overcoming mental obstacles. Karin Nordin introduces the concept of cognitive defusion, which involves viewing thoughts as options rather than facts, allowing individuals to challenge habitual thinking patterns 5. She also discusses the stages of change theory, highlighting the importance of learning from setbacks and the iterative process of behavior change 6.

If you're a person who's like, I'm always on and off the wagon. Awesome. Sounds like you're learning a lot of lessons.

--- Karin Nordin

These techniques empower individuals to make conscious decisions and develop resilience in their behavior change journey.