The hottest Behavior Change Substack posts right now

Many of us underestimate how much time we spend on our phones.
Scrolling through our phones can impact our quality of social interactions.
Unplugging from technology leads to feelings of relaxation, contentment, and happiness.

In a comfortable world, avoiding discomfort for health can lead to unhealthy habits like overeating and lack of movement.
Technology has enabled us to fulfill our cravings easily, leading to challenges in recognizing when we have 'enough'.
Understanding the 'why' behind bad habits is essential for changing them; replacing bad habits with good ones without addressing the root cause is like hitting the gas with your foot still on the brake.

Behavior change fails when we target outcomes that do not truly align with our desires. Adjust goals if they do not feel right.
Change can be hindered when more immediate needs take precedence. Focus on addressing foundational needs first before pursuing higher aspirations.
Uncertainty can impede behavior change, even when all other elements seem aligned. Find and believe in a reliable process to facilitate change.

Action can often be easier than changing your mindset or waiting to feel ready before taking action.
Focusing on the verb (action) is often more within our control and judgment-free than focusing on the noun (mindset).
Acting your way into a new way of thinking can lead to growth and learning, even if it feels uncomfortable at first.

Establish the habit before making improvements
Identify lead dominoes for different parts of your day
Follow the 4 laws of behavior change: make it obvious, attractive, easy, and rewarding

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The real solution to phone addiction is better emotion management, not just technology or time management.
Understanding your triggers, cognitive distortions, and false beliefs can help reduce maladaptive phone usage.
Creating clarity and setting clear personal guidelines can help in forming healthier digital habits.

Tiny changes can lead to significant results over time.
Focusing on building systems rather than just setting goals is crucial for success.
Habit change is more effective when it involves a shift in identity rather than just actions.

When attempting behavior change, make sure you truly desire the outcome to avoid failure.
Prioritize goals based on your hierarchy of needs to increase the chances of success in behavior change.
Have faith in the process of change by understanding the underlying dynamics or seeking guidance from successful individuals.

People's knowledge about COVID-19 symptoms and transmission mechanisms influenced their adoption of risk mitigation measures like mask-wearing and social distancing.
Government actions such as messaging, mask mandates, and lockdowns played a significant role in changing behavior, with noticeable differences in behavior between countries with and without these measures.
While knowledge was associated with increased protective measures, adoption of social distancing practices was not sufficient, indicating that other factors may influence this behavior.