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Speaker 1: Hello Sunshine, Hey fam Today on the bright side, It's

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Speaker 1: Wellness Wednesday. Behavioral scientist and habit researcher When you Would

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Speaker 1: is joining us to share three steps that we can

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Speaker 1: all use to form good habits, how we can break

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Speaker 1: bad habits, and how to set ourselves up for success

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Speaker 1: the next time we want to give ourselves a fresh start.

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Speaker 1: It's Wednesday, December eleventh. I'm Simoon Boyce.

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Speaker 2: I'm Danielle Robe and this is the bright Side from

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Speaker 2: Hello Sunshine, a daily show where we come together to

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Speaker 2: share women's stories, to laugh, learn and brighten your day.

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Speaker 1: Today's Wellness Wednesday is presented by Coliguard. Okay, Danielle, We've

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Speaker 1: got some big news today. Reese's Book Club has officially

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Speaker 1: announced the Winter Young Adult pick yev.

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Speaker 2: I got my copy in the mail this morning. So

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Speaker 2: the Winter Yapick is called Throwback by Maureen Goo. And

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Speaker 2: she's really known for writing ya book like I Believe

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Speaker 2: in a Thing called Love and somewhere only we know

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Speaker 2: how great are her titles. Well, her stories have a

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Speaker 2: flare for combining humor and heart through the lens of

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Speaker 2: Asian American characters.

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Speaker 3: Yeah, and her latest book is no different.

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Speaker 1: Readers are describing throwback as Back to the Future meets

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Speaker 1: Joylok Club. It's all about a gen Z teenager named

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Speaker 1: Samantha Kong who's navigating our relationship with her mom in

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Speaker 1: the present day, and then it turns into this time

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Speaker 1: travel narrative where Samantha gets sent back to the nineties

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Speaker 1: and meets her seventeen year old mother.

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Speaker 2: How cool is that Some of my favorite books growing

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Speaker 2: up had this time travel component to it, so this

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Speaker 2: one is really exciting to me. Sam gets a first

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Speaker 2: hand look at how the dynamics between her grandmother and

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Speaker 2: her teen mother mirror her own struggles with her mom,

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Speaker 2: and as she works to return to her own timeline,

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Speaker 2: Sam discovers this whole new perspective on her mom and

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Speaker 2: gains a deeper understanding of the future version of herself.

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Speaker 2: I feel like this is a generational storyry about walking

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Speaker 2: in someone else's shoes and learning to approach each other

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Speaker 2: with greater empathy.

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Speaker 1: Yeah. I love the idea of imagining, you know what

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Speaker 1: the seventeen year old version of my mom could have been, Like,

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Speaker 1: how about you, Danielle?

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Speaker 3: Do you ever think about that? I do you know?

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Speaker 2: The story actually touches me deeply because I learned a

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Speaker 2: lesson in therapy that kind of revolves around this concept

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Speaker 2: that has helped me a lot. And you know, I

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Speaker 2: think every person has one parental relationship that's more challenging

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Speaker 2: than the other. And for whatever reason, I think my

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Speaker 2: more challenging relationship is with my mom. And sometimes when

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Speaker 2: I feel really frustrated or like I'm going to react,

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Speaker 2: instead of respond, I try and think about my mom

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Speaker 2: as a little kid, and I think, Okay, this is

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Speaker 2: just like the nine year old version of my mom,

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Speaker 2: or the seventeen year old version of my mom looking

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Speaker 2: for love or someone who's scared, And that idea helps

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Speaker 2: me give the situation so much more grace and empathy.

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Speaker 2: And so even though this is a ya concept, I

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Speaker 2: think it's a profound storyline.

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Speaker 3: Yeah, that's a really powerful thought.

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Speaker 2: Well, I'm really excited to dive into this book and

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Speaker 2: even more excited to chat with Maureen Goo later this month.

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Speaker 3: Yes, me too.

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Speaker 1: And up first, in terms of today's conversation, we are

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Speaker 1: talking habits. Thankfully, this is such an important conversation to have,

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Speaker 1: especially as we start off the new year. I am

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Speaker 1: locked and loaded for this one.

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Speaker 2: I know our guest today is an expert in this field,

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Speaker 2: and she's been studying habits for more than thirty years.

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Speaker 2: Wendy Wood is a behavioral scientist, researcher, and provost professor

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Speaker 2: at the University of Southern California. So basically, she researches

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Speaker 2: the nature of habits and why they're so difficult to change,

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Speaker 2: and more importantly, how we can better understand them so

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Speaker 2: that we can make the changes that we want and

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Speaker 2: need in our lives. I think it's important to note

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Speaker 2: she's also the award win author of Good Habits, Bad Habits,

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Speaker 2: The Science behind making positive changes that stick. So today

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Speaker 2: we're going to find out how to make those habits stick.

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Speaker 1: She's here with us now, Wendy, Welcome to the bright Side.

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Speaker 3: Oh thank you, great to be here. We're so happy

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Speaker 3: to have you.

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Speaker 1: This is such an important conversation that we're having today

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Speaker 1: about habits, and I think we all know what it

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Speaker 1: feels like to be living out good habits versus bad habits.

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Speaker 1: But I think it's important for us to start with

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Speaker 1: the definition to make sure we're all on the same page.

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Speaker 3: So how do you define a habit? Well, habits form

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Speaker 3: when you repeat a behavior, and we're repeating a behavior

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Speaker 3: typically to get a reward, so your brain ties together

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Speaker 3: the behavior and the reward. Something like standing in front

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Speaker 3: of your coffee maker in the morning. You're not thinking

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Speaker 3: a whole lot about whether you want coffee, how to

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Speaker 3: do it. What you're thinking about is what you've done

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Speaker 3: in the past. It automatically comes to mind and you

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Speaker 3: just start making coffee without making a decision to do so.

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Speaker 3: So habits are kind of an autopilot for your brain.

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Speaker 3: They're a mental shortcut that helps you repeat the behaviors

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Speaker 3: that you've done in the past, that worked for you

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Speaker 3: in some way, that got you some reward, that got

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Speaker 3: you that hot cup of coffee. And our days are

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Speaker 3: filled with those kinds of habits. We don't think about

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Speaker 3: why we're doing it or whether we want to do it.

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Speaker 3: You don't have to make a decision. It's the cues

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Speaker 3: around you that are activating that behavior that you've done

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Speaker 3: in the past. So habits are really useful, right. They

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Speaker 3: streamline our day, They keep us so that we can

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Speaker 3: focus on the important things.

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Speaker 1: Wendy, you've developed three ways to activate healthy habit forming

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Speaker 1: through your research.

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Speaker 3: What are they? They really have to do with the

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Speaker 3: components of habit. First is repetition. You have to repeat

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Speaker 3: a behavior in order for habit memories to start to form.

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Speaker 3: This part of your brain is just very sensitive to

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Speaker 3: repetition and it codes what you repeat. The second is reward,

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Speaker 3: and by reward, I don't mean money. It's not payment. Instead,

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Speaker 3: it's having something that works for you that meets your

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Speaker 3: goals in a given situation, like driving your car. You

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Speaker 3: figure out how to put your seatbelt on, you figure

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Speaker 3: out how to start it. All of those things are

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Speaker 3: rewards for a particular behavior that you're repeating over and over.

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Speaker 3: And then the third component is the context. When you're

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Speaker 3: in that context again, you get in your car, then

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Speaker 3: all of those behaviors about starting the car and starting

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Speaker 3: to drive automatically come to mind, and you don't have

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Speaker 3: to make a decision. You just do what you've always

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Speaker 3: done in the past. And that's why it's a little

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Speaker 3: confusing to get in someone else's car because the context

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Speaker 3: is slightly different, right, their seatbelt is configured differently, the

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Speaker 3: ignition is not quite the same. So you have to think,

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Speaker 3: I'm curious.

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Speaker 1: As you look back over your career as a behavioral scientist,

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Speaker 1: an author, What is the wildest fact that you've learned

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Speaker 1: about the science of habits.

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Speaker 3: One of the interesting things about habits is how forgiving

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Speaker 3: they are. Once you start forming a habit, even if

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Speaker 3: you quit whatever the behavior is for a while, that

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Speaker 3: habit memory sticks around. So you know, sometimes we start

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Speaker 3: doing things, we try to change our behavior, particularly at

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Speaker 3: the beginning of the year, and we think if we

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Speaker 3: don't do it for a week or so, that we failed.

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Speaker 3: But that's the sense in which habits are forgiving, because

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Speaker 3: you have practiced it a few times.

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Speaker 2: You know.

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Speaker 3: It's like people say, once you learn to ride a bike,

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Speaker 3: you never forget it. Well, that's habit memory. It sticks around,

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Speaker 3: and if you start building that habit memory, then it

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Speaker 3: will be there when you decide to do the behavior again.

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Speaker 3: So you're actually further along than you were when you

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Speaker 3: initially started. It's not like you've failed and you have

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Speaker 3: to start all over again. You have that habit memory

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Speaker 3: working for you.

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Speaker 1: Wait, this is so true. I've definitely experienced habit memory

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Speaker 1: you with fitness. It honestly took me about i want

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Speaker 1: to say, seven years to get consistent with working out,

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Speaker 1: and it was a lot of stop, start, it was

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Speaker 1: a lot of Okay, I'm going to do this for

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Speaker 1: a few weeks, and then I'm going to fall off. Danielle,

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Speaker 1: have you ever experienced habit memory like that, where you

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Speaker 1: have a bit of a stop start relationship with a

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Speaker 1: certain habit.

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Speaker 2: I'm having a hard time identifying with this because I'm

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Speaker 2: not great with habits in general. Like everybody tells you

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Speaker 2: should have a morning routine, I can't seem to make

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Speaker 2: that happen.

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Speaker 3: So describe you a morning. What do you do?

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Speaker 2: I'm so embarrassed to tell you the truth.

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Speaker 1: Wendy tell us everything.

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Speaker 2: Okay, So my alarm goes off at five point forty five,

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Speaker 2: I snooze, and then I end up waking up at

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Speaker 2: like six or six fifteen, and I definitely look at

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Speaker 2: my phone for some time and tell myself I have

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Speaker 2: to get up. I have to get up. I get dressed,

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Speaker 2: I get a coffee, and I go to the gym.

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Speaker 2: I work out for an hour.

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Speaker 3: I come home.

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Speaker 2: I usually hot before I shower, I hop right into

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Speaker 2: the emails or the texts that are sort of important

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Speaker 2: or urgent that happened within that hour, and then I

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Speaker 2: scramble to get ready for my day, I'll try and

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Speaker 2: take a quick shower, throw some makeup on, and I

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Speaker 2: feel like I'm doing sort of fifteen things at once.

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Speaker 2: My mom calls, or my girlfriend is having some issue

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Speaker 2: with her husband and we're chatting about it on the phone,

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Speaker 2: and I'm driving into work eating a sandwich, thinking, oh shoot,

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Speaker 2: I forgot my lunch, And then there we go. I

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Speaker 2: realized I didn't have a proper morning.

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Speaker 3: You did. This is a very clear routine. You have

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Speaker 3: so much packed in there, and the fact that you

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Speaker 3: get up at a certain time and you go and

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Speaker 3: work out is impressive.

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Speaker 2: That's nice of you. Well, tell me about what makes

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Speaker 2: because in that vein. Is there a difference between a

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Speaker 2: good habit and a bad habit? Like, how are those

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Speaker 2: even characterized or moralized?

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Speaker 3: Well, the difference between them is whether they're working for

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Speaker 3: us right now. Oh, the things that are getting in

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Speaker 3: your way, that are stopping you reaching your goals, that's

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Speaker 3: a bad habit. The things that are actually helping you

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Speaker 3: meet those goals, like your workout routine, right, that's a

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Speaker 3: good habit. So habits are essentially the same. It's just

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Speaker 3: how we perceive them, how we view them.

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Speaker 2: Is it possible that we're all walking through our days

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Speaker 2: with a ton of good and bad habits that.

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Speaker 1: We're not aware of.

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Speaker 3: Yes, the good habits make our day go. The bad

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Speaker 3: habits frustrate us. They're the ones that we keep wondering,

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Speaker 3: why am I doing this? Why am I leaving only

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Speaker 3: ten minutes to get dressed and get my makeup on

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Speaker 3: and talk to my mother and my friends? Why does

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Speaker 3: that happen every morning? But it's your habit because you've

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Speaker 3: practiced it. So you just have to be really careful

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Speaker 3: what you practice right. Don't repeat behaviors that you find

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Speaker 3: are not working for you. We all do this right.

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Speaker 3: So there was a vending machine near my office, and

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Speaker 3: I would get so busy I would go down there

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Speaker 3: and just get some junk for lunch. And that was great.

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Speaker 3: It was rewarding because then I was no longer hungry.

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Speaker 3: The trunk never tasted that good, but fine, I wasn't

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Speaker 3: hungry then. And you do that a few times, and

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Speaker 3: all of a sudden, when you get hungry around lunchtime,

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Speaker 3: you think, oh, vending machine, I know where that is.

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Speaker 3: That's easy. I'll do that. That'll be quick. Over time, though,

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Speaker 3: that becomes a bad habit and it's something that worked

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Speaker 3: initially because you were under some time pressure, but it

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Speaker 3: does not work long term for your health right or

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Speaker 3: your fitness. And that's how we get into bad habits,

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Speaker 3: is we do things that are working immediately or are easy,

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Speaker 3: but in the long run they're not good for us.

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Speaker 1: We need to take a quick break. But we'll be

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Speaker 1: right back to our conversation with Wendy Wood, and we're

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Speaker 1: back with habit researcher Wendy Wood. Wendy, I'm really interested

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Speaker 1: in how we break bad habits because it certainly seems

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Speaker 1: like it's easier to form bad habits than it is

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Speaker 1: to break them, because, like you said, they're a shortcut.

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Speaker 1: The reason why we latch onto the ones is because

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Speaker 1: it gives us the illusion of ease. So what goes

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Speaker 1: into breaking a bad habit?

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Speaker 3: Removing yourself from the context is one way to do it.

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Speaker 3: And this is something that substance abuse counselors have known

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Speaker 3: for a long time. Right, if you are an alcoholic,

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Speaker 3: you don't hang out in bars, you don't go and

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Speaker 3: hang out with friends who drink a lot. You are

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Speaker 3: very careful about the situations you're in, because those situations

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Speaker 3: automatically bring that behavior to mind. So start being careful

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Speaker 3: about your context. And part of that is being in

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Speaker 3: contexts that are good for you. Right, it's great, we

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Speaker 3: know to live next to a park. People who live

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Speaker 3: next to a park exercise more than people who don't.

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Speaker 3: On average, this is not everybody. So living in a

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Speaker 3: pedestrian friendly community where there's lots of sidewalks it's safe

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Speaker 3: to walk outside, that's really good for exercise. People tend

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Speaker 3: to walk more than so. Choosing the context of your

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Speaker 3: life is part of this, but part of it is

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Speaker 3: also modifying them so that the things that you want

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Speaker 3: to do are easier to get to and the things

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Speaker 3: that you don't want to do are harder, and we

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Speaker 3: call that friction. You want to set up some friction

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Speaker 3: on the behaviors that you want to control. There's great

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Speaker 3: data on how likely people are to go to a

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Speaker 3: gym paid fitness center. And we think, you know, you

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Speaker 3: work yourself up, you motivate yourself, you think about all

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Speaker 3: the reasons why you should be going to the gym.

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Speaker 3: That's why you go. But there's many other influences as well,

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Speaker 3: and one is how easy it is to get to

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Speaker 3: the gym. So if you're going to a gym that's

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Speaker 3: close by that you don't have to travel far to

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Speaker 3: get to, you're more likely to go than if you're

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Speaker 3: going to a gym that's really far away. And again,

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Speaker 3: it's not how we think about our exercise routine, right,

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Speaker 3: make it easy, No, that's not what most of us think.

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Speaker 3: Most of us think I have to generate a lot

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Speaker 3: of willpower and self control and make myself go. Really

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Speaker 3: making things easier for you, Finding a context where the

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Speaker 3: behavior is easy is going to help you repeat it,

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Speaker 3: and it's then going to become your habit.

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Speaker 1: I grew up my entire life hearing that it takes

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Speaker 1: twenty one day is to form a new habit. Can

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Speaker 1: you bust a myth for us, or maybe confirm that

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Speaker 1: it's true? There is no magic number.

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Speaker 3: It depends on how hard the behavior is to do

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Speaker 3: and how complex the behavior is. Right, So, if you

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Speaker 3: want a habit of going to the gym, there's a

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Speaker 3: lot of different steps involved, So that behavior is going

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Speaker 3: to be harder to form into a habit than something

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Speaker 3: simple like I'm going to put my seat belt on

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Speaker 3: when I get into the car. That's just one movement

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Speaker 3: that's easy. So Behaviors that are simple will form into

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Speaker 3: a habit much faster than behaviors that are more complex,

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Speaker 3: more difficult. And it depends on how consistently you do

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Speaker 3: it as well. Right, if you decide to form a

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Speaker 3: habit to go to the gym, and you go twice

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Speaker 3: this week at different times, you go once next week,

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Speaker 3: you go three times the week after, you're not being

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Speaker 3: very consistent about it, and it's going to take longer

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Speaker 3: to form into a habit than if you do it

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Speaker 3: in a routine manner on a regular basis, same time

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Speaker 3: every day, go to the same gym. Consistency matters in

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Speaker 3: habit formation.

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Speaker 2: It's time for another short break, but we'll be right

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Speaker 2: back with habit researcher Wendy Wood. And we're back with

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Speaker 2: Wendy Wood. Let's say I'm trying to save money, but

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Speaker 2: all of my friends love going out and getting dinner

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Speaker 2: twice a week. Maybe we go shopping together. That's sort

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Speaker 2: of our bonding time. How can we change habits without

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Speaker 2: completely overhauling our lives, taking ourselves out of our social dynamics.

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Speaker 3: Yeah, that's a hard one because so many people view

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Speaker 3: saving money as not a positive challenge. But instead is deprivation.

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Speaker 3: So for many of us, the whole idea of I'm

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Speaker 3: going to change my lifestyle be more financially responsible, it

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Speaker 3: just doesn't sound fun, and especially given the circumstances you're

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Speaker 3: talking about, where all of your friendships your social network

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Speaker 3: is based on spending money and enjoying the consumerism that's

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Speaker 3: out there.

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Speaker 2: I just want to be clear, it was hypothetical. It's

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Speaker 2: not my life.

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Speaker 3: I'm sorry. I actually think I'm more of an essentialist

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Speaker 3: when many of us have friends like this right where

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Speaker 3: whenever we go out with them, we end up going

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Speaker 3: to a more spensive restaurants, spending a lot more for dinner,

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Speaker 3: going to fancy nightclubs, and spending far too much. I

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Speaker 3: would say that probably it's a good idea to reduce

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Speaker 3: contact with those people until you form new habits. So

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Speaker 3: it's not a matter of giving them up entirely, but

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Speaker 3: either stop spending quite as much time with them or

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Speaker 3: try to develop new things that you can do with

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Speaker 3: them that don't just involve spending money. People often say

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Speaker 3: to me that they have a hard time forming habits

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Speaker 3: to save money because it's not fun, And I think

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Speaker 3: back to my parents. My parents were habitual savers. They

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Speaker 3: did not like to spend money, and it was their habit.

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Speaker 3: It was a habit that formed not because they felt

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Speaker 3: like they couldn't, but they found it fun to find

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Speaker 3: the cheapest deals. They felt like they were being smarter

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Speaker 3: than the average person by seeking out bargains and by

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Speaker 3: not spending their money on things that weren't tremendously important

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Speaker 3: to them. And if you can start generating those kinds

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Speaker 3: of positive feelings from saving money, then you are well

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Speaker 3: on your way to forming a habit because it needs

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Speaker 3: to be rewarding. None of us like to repeat behaviors

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Speaker 3: that feel like deprivation, that feel like we're not having fun.

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Speaker 3: So expand your life with your friends, find other things

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Speaker 3: to do, and figure out way to save money that

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Speaker 3: feel good to you, that feel like you are actually

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Speaker 3: being successful and cool and smart.

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Speaker 2: This is so interesting to me because Simone and I

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Speaker 2: interviewed an expert on motivation and sort of the net

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Speaker 2: net of that conversation was, we aren't going to follow

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Speaker 2: through on anything that's not joyful for us, that's not fun,

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Speaker 2: And I'm hearing you say something very similar, and I

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Speaker 2: can't believe that we've all been sort of trying to

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Speaker 2: make these things difficult for us and arduous and make

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Speaker 2: ourselves wake up earlier, make ourselves go to the gym,

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Speaker 2: when really we should just have been infusing joy this

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Speaker 2: whole time.

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Speaker 3: Exactly, if you don't like to go to the gym,

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Speaker 3: it's probably never going to become your habit, that's what

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Speaker 3: she was saying, because you're not going to go often enough.

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Speaker 3: So you have a couple of options, laam out. One

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Speaker 3: is find something else to do that's like exercise. Maybe

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Speaker 3: walking outside with friends is where you gossip and tell stories.

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Speaker 1: Maybe that's what motivates we would never gossip when the

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Speaker 1: chell stories, I know only the truth, or find some

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Speaker 1: way to make Jim fun. I used to be a

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Speaker 1: runner and I loved to run outside.

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Speaker 3: That was really motivating for me, and it was an

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Speaker 3: easy habit to form. But as I've gotten older, it's

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Speaker 3: not so easy to run. So I bought myself an elliptical,

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Speaker 3: and you guys had been on elliptical before. It's the

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Speaker 3: most boring, tedious, horrible experience ever. And even though it

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Speaker 3: was in my house so it was close and easy,

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Speaker 3: I thought I'd solved it. No, I never used it

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Speaker 3: because it was so aversive, and then I figured out,

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Speaker 3: I can watch reality TV while I'm working out on

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Speaker 3: the elliptical, and I never have time to do that normally.

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Speaker 3: That became a real reward that was associated with the elliptical,

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Speaker 3: and that became my habit once I figured out how

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Speaker 3: to make it fun. So that's the other thing you

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Speaker 3: can do. You can find a different behavior, or you

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Speaker 3: can make that behavior fun in some way, whatever that

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Speaker 3: means to you.

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Speaker 1: So I just want to make sure I understand the

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Speaker 1: reward can be something as small as the emotion of

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Speaker 1: feeling joyful about your accomplishment, or it could be something

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Speaker 1: as big as what fill in the blink for me.

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Speaker 3: As meeting your financial goals in the future. But it

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Speaker 3: has to be something you experience when you're doing the behavior,

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Speaker 3: so it can't be the idea. This is why so

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Speaker 3: many people are frustrated with dieting. Typically dieting in order

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Speaker 3: to achieve some goal way in the future, and that's

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Speaker 3: not how habits form. Habits formed with immediate gratification. And

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Speaker 3: that's because of the way our rewards systems work. Right,

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Speaker 3: when you do something that's fun, that's rewarding, that is

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Speaker 3: working for you, in some way your brain releases dopamine,

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Speaker 3: and dopamine is the feel good chemical. It does a

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Speaker 3: lot of things. One of the things it does is

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Speaker 3: it helps to build habits. It connects the context you're

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Speaker 3: in with what you just did to get that reward,

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Speaker 3: so that the habit memory is there when you're back

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Speaker 3: in that context. So it has to be an immediate reward,

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Speaker 3: not rewards in the way we typically think about them.

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Speaker 2: Right.

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Speaker 3: We all work hard at school in order to get

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00:25:59,680 --> 00:26:02,720
Speaker 3: an at the end of a semester, not that kind

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00:26:02,760 --> 00:26:06,200
Speaker 3: of reward. It has to be immediate. And that's something

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Speaker 3: else people don't understand because we're also future oriented, right,

404
00:26:10,960 --> 00:26:15,680
Speaker 3: We're all thinking about our long term goals and we're

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00:26:15,800 --> 00:26:19,520
Speaker 3: planning for what's going to happen in the future. Instead,

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Speaker 3: it's what's going on right now that memory is responsive to.

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Speaker 2: This is such an ambitious time of year, and I

408
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Speaker 2: know on my vision board and my sort of workshopping

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Speaker 2: twenty twenty five, I have several habits that I would

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Speaker 2: like to shift this year. Is it possible to shift

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Speaker 2: multiple habits at once.

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Speaker 3: It's harder to think about the context of each and

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Speaker 3: how you're going to control or change that context in

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Speaker 3: order to stop the habit from being activated. But there's

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Speaker 3: no reason why you can't change multiple habits. In fact,

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Speaker 3: when people move, when they move house, when they start

417
00:27:08,119 --> 00:27:14,119
Speaker 3: a new job, when you start a new relationship or

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00:27:14,280 --> 00:27:17,520
Speaker 3: end an old one, many of the cues to your

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00:27:17,560 --> 00:27:23,199
Speaker 3: life have changed, and people often find it easier to

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Speaker 3: start new behaviors then, and they can start multiple new

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00:27:28,400 --> 00:27:31,920
Speaker 3: behaviors because the old cues aren't there. So it gives

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00:27:31,960 --> 00:27:39,159
Speaker 3: you a chance to make decisions. It's tiring, it's effortful,

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Speaker 3: and it's sometimes not fun. Right when you move to

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Speaker 3: a new place, you have to figure out where the

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Speaker 3: grocery store is, where the gym is, where your kids

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Speaker 3: are going to go to school, your friends aren't just

427
00:27:53,080 --> 00:27:57,080
Speaker 3: close by anymore. It's just a lot of work. But

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Speaker 3: all of those old behaviors, whatever they were, aren't being

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Speaker 3: cute automatically.

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Speaker 2: I have a personal question for you. I'm curious, with

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Speaker 2: all of your knowledge around habits, is there a small

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Speaker 2: habit that you've implemented in your life that has just

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Speaker 2: had a disproportionately large impact.

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Speaker 3: Yeah. I started keeping my laptop in the kitchen so

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Speaker 3: that immediately after breakfast, I start working so I'm not

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Speaker 3: walking around the house, I'm not talking to my friends

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Speaker 3: on the phone, I'm not cleaning, I'm not doing other things,

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Speaker 3: and that's actually helped my productivity, is having the technology

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Speaker 3: close by so I can be writing first thing in

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Speaker 3: the morning.

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Speaker 2: I'm so glad you shared that, because I actually think

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Speaker 2: this sort of crystallized the whole conversation for me in

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Speaker 2: that you said, you really have to change the environment

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Speaker 2: more so. And so you've changed your environment, which means

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Speaker 2: that I need to put my phone outside of my

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Speaker 2: bedroom so I don't look at it in the morning.

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Speaker 3: That's it. And you have to put it outside of

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Speaker 3: your bedroom at night so you don't stay up on

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Speaker 3: social media too late. It's all part of controlling your environment. Wow. Amazing.

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Speaker 1: Wendywood, thank you so much for joining us on the

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Speaker 1: bright side.

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Speaker 3: Oh this was fun. Good talking to you. Thank you.

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Speaker 2: Wendy Wood is a behavioral scientist, habit researcher, and author

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Speaker 2: of the book Good Habits, Bad Habits.

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Speaker 1: That's it for today's show. Tomorrow, Shana Todd joins us

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00:29:44,440 --> 00:29:47,600
Speaker 1: to talk about her breakout Tony Award winning musical Suffs.

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Speaker 2: Thank you to our partners at Coligard, the one of

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Speaker 2: a kind way to screen for colon cancer in the

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Speaker 2: privacy and comfort of your own home. Talk to your

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Speaker 2: doctor or healthcare provider, or go to coliguard dot com

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00:30:00,000 --> 00:30:03,680
Speaker 2: slash podcast to see if you are eligible to order online.

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00:30:03,920 --> 00:30:06,120
Speaker 2: If you're forty five or older and at average risk,

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Speaker 2: ask your healthcare provider about screening for colon cancer with Coligard.

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00:30:10,520 --> 00:30:13,600
Speaker 2: You can also request a collar guard prescription today at

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00:30:13,640 --> 00:30:15,800
Speaker 2: coligard dot com slash podcast.

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00:30:17,160 --> 00:30:20,720
Speaker 1: Join the conversation using hashtag the bright Side and connect

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00:30:20,720 --> 00:30:23,960
Speaker 1: with us on social media at Hello Sunshine on Instagram

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00:30:24,000 --> 00:30:27,200
Speaker 1: and at the bright Side Pod on TikTok oh, and

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00:30:27,200 --> 00:30:29,800
Speaker 1: feel free to tag us at simone Voice and at

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Speaker 1: danielle Robe.

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00:30:31,480 --> 00:30:34,400
Speaker 2: Listen and follow The bright Side on the iHeartRadio app,

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00:30:34,480 --> 00:30:37,120
Speaker 2: Apple Podcasts, or wherever you get your podcasts.

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Speaker 1: See you tomorrow, folks, keep looking on the bright side.