1 00:00:00,440 --> 00:00:02,160 Speaker 1: Do you think folks are sticking with their New Year's 2 00:00:02,200 --> 00:00:04,080 Speaker 1: resolutions or have they dropped them already? 3 00:00:04,200 --> 00:00:07,520 Speaker 2: No, at this point, absolutely not. I think most people 4 00:00:07,520 --> 00:00:11,040 Speaker 2: were committed January first through fourth, and then we saw 5 00:00:11,160 --> 00:00:11,959 Speaker 2: great drop off. 6 00:00:12,080 --> 00:00:12,240 Speaker 3: Then. 7 00:00:13,119 --> 00:00:15,360 Speaker 1: Yeah, all the commercials that have been trying to rope 8 00:00:15,360 --> 00:00:17,680 Speaker 1: you into all these different things, whether it be gym 9 00:00:17,760 --> 00:00:22,040 Speaker 1: memberships or managing your money properly or whatever. It seems 10 00:00:22,040 --> 00:00:25,959 Speaker 1: like those commercials have stopped because maybe y'all have fell 11 00:00:26,000 --> 00:00:26,920 Speaker 1: off those habits. 12 00:00:27,200 --> 00:00:30,080 Speaker 2: I don't know. I just know for me and my house, 13 00:00:30,400 --> 00:00:33,440 Speaker 2: good habits are hard to come by. Okay, Yeah, new 14 00:00:33,440 --> 00:00:34,640 Speaker 2: habits are hard to come by. 15 00:00:34,920 --> 00:00:35,240 Speaker 3: Yes. 16 00:00:35,440 --> 00:00:37,600 Speaker 1: It always feels like it takes a significant amount of 17 00:00:37,720 --> 00:00:40,040 Speaker 1: activation energy to start. 18 00:00:39,800 --> 00:00:40,440 Speaker 3: A new habit. 19 00:00:40,640 --> 00:00:43,400 Speaker 2: Yes, not just to start it, but especially for it 20 00:00:43,440 --> 00:00:46,680 Speaker 2: to solidify and to stick around. It feels like it 21 00:00:46,760 --> 00:00:49,040 Speaker 2: takes almost all your energy. Sometimes I have to sit 22 00:00:49,120 --> 00:00:51,000 Speaker 2: down the other things I was already doing so I 23 00:00:51,000 --> 00:00:53,279 Speaker 2: can focus on the new thing I want to do. 24 00:00:53,640 --> 00:00:55,840 Speaker 1: I think the only habit that I've been able to 25 00:00:56,080 --> 00:00:58,560 Speaker 1: maintain is ordering off door dash. 26 00:00:58,720 --> 00:00:59,160 Speaker 3: That's it. 27 00:01:00,920 --> 00:01:02,720 Speaker 2: Were you trying to pick that habit up? 28 00:01:03,160 --> 00:01:05,400 Speaker 3: No, it just happened over the pandemic. 29 00:01:05,720 --> 00:01:09,679 Speaker 2: Just I'm t T and I'm Zachiah and from Spotify. 30 00:01:09,840 --> 00:01:11,080 Speaker 2: This is Dope Labs. 31 00:01:37,240 --> 00:01:41,080 Speaker 1: Welcome to Dope Labs, a weekly podcast that mixes hardcore science, 32 00:01:41,240 --> 00:01:43,319 Speaker 1: pop culture, and a healthy dosa friendship. 33 00:01:43,400 --> 00:01:45,600 Speaker 2: For our last installment of our new year series, we're 34 00:01:45,600 --> 00:01:48,200 Speaker 2: talking all about habits and when we look back, we 35 00:01:48,320 --> 00:01:50,680 Speaker 2: learned quite a few things over the past few weeks. Yeah, 36 00:01:50,840 --> 00:01:51,160 Speaker 2: like with. 37 00:01:51,280 --> 00:01:54,720 Speaker 1: Sleep and how important it is. I've learned that I might. 38 00:01:54,680 --> 00:01:58,120 Speaker 3: Sleep a little bit too much, which I didn't think was. 39 00:01:58,320 --> 00:02:02,000 Speaker 1: Possible before talking to doctor Jean Louis. We also learned 40 00:02:02,040 --> 00:02:05,880 Speaker 1: about vitamins and how I probably need to be just 41 00:02:05,960 --> 00:02:06,840 Speaker 1: eating better. 42 00:02:09,360 --> 00:02:09,640 Speaker 3: I know. 43 00:02:09,720 --> 00:02:12,720 Speaker 1: I learned a lot about our immune system and how 44 00:02:12,720 --> 00:02:15,399 Speaker 1: it works and how it kicks itself in the gear 45 00:02:15,520 --> 00:02:16,720 Speaker 1: to keep us healthy. 46 00:02:16,919 --> 00:02:18,560 Speaker 2: There are some things that I might need to pick up, 47 00:02:19,000 --> 00:02:22,280 Speaker 2: but there's some stuff I'm like, it just is what 48 00:02:22,320 --> 00:02:22,600 Speaker 2: it is. 49 00:02:22,880 --> 00:02:24,720 Speaker 1: I hope you're picking up going to bed, because it 50 00:02:24,840 --> 00:02:27,799 Speaker 1: sounds like you really need to get some sleep. 51 00:02:27,880 --> 00:02:28,560 Speaker 3: Friends. 52 00:02:28,880 --> 00:02:31,560 Speaker 1: But I guess, no matter where you fall on this 53 00:02:31,639 --> 00:02:33,880 Speaker 1: spectrum of oh, I want to pick up these new 54 00:02:33,880 --> 00:02:37,520 Speaker 1: habits or change the way I'm doing things, how you 55 00:02:37,919 --> 00:02:41,600 Speaker 1: create new habits or ditch the bad ones is really 56 00:02:41,639 --> 00:02:42,400 Speaker 1: really important. 57 00:02:42,680 --> 00:02:44,920 Speaker 2: Yes, the good news is we're going to talk all 58 00:02:44,960 --> 00:02:45,760 Speaker 2: about it today. 59 00:02:46,080 --> 00:02:46,840 Speaker 3: Perfect timing. 60 00:02:47,480 --> 00:02:58,440 Speaker 2: Let's get into the recitation. So what do we know? Well, 61 00:02:58,600 --> 00:03:01,760 Speaker 2: habits are like the Konami code or shortcuts of self improvement. 62 00:03:02,000 --> 00:03:03,880 Speaker 2: There are like those hot keys on your computer that 63 00:03:04,000 --> 00:03:06,560 Speaker 2: let you move everything off the desktop to help you 64 00:03:06,639 --> 00:03:08,000 Speaker 2: get directly to the action. 65 00:03:08,520 --> 00:03:11,160 Speaker 3: Yeah, command, shift, see or whatever. 66 00:03:13,560 --> 00:03:18,239 Speaker 1: I know that forming new habits good habits can be 67 00:03:18,320 --> 00:03:19,400 Speaker 1: really really hard. 68 00:03:19,560 --> 00:03:22,400 Speaker 2: But you know what's easy though? What forming bad habits? 69 00:03:22,480 --> 00:03:23,880 Speaker 3: Oh? Yeah, I've got plenty of those. 70 00:03:24,280 --> 00:03:27,040 Speaker 2: Plenty, I got plenty effortless okay. 71 00:03:26,760 --> 00:03:29,080 Speaker 3: It takes no energy at all. So what do we 72 00:03:29,160 --> 00:03:29,560 Speaker 3: want to know? 73 00:03:29,720 --> 00:03:31,640 Speaker 2: I want to know why it's so hard to form 74 00:03:31,639 --> 00:03:34,280 Speaker 2: the good habits, right, what is the barrier there? 75 00:03:34,400 --> 00:03:34,640 Speaker 3: Yeah? 76 00:03:34,720 --> 00:03:37,480 Speaker 1: I want to know what's going on in our brains 77 00:03:37,600 --> 00:03:40,640 Speaker 1: when we are in the process of trying to form 78 00:03:40,680 --> 00:03:44,760 Speaker 1: a new habit. Is there something neurologically that makes it 79 00:03:44,840 --> 00:03:48,920 Speaker 1: easy for some habits and harder for other habits to stickah? 80 00:03:49,200 --> 00:03:50,960 Speaker 2: Is there a social component, you know, like the buddy 81 00:03:51,000 --> 00:03:52,680 Speaker 2: system They say, like, oh, if you're doing something, have 82 00:03:52,680 --> 00:03:54,920 Speaker 2: a friend do it with you. What is the heck? 83 00:03:55,120 --> 00:03:56,120 Speaker 2: Is there a hack to habit? 84 00:03:56,200 --> 00:03:57,200 Speaker 3: Give us the life hack? 85 00:03:57,520 --> 00:03:59,520 Speaker 2: Yes, TikTok has not shown me that. 86 00:03:59,680 --> 00:04:03,200 Speaker 1: I've searched every corner of TikTok, I've not found it. 87 00:04:03,400 --> 00:04:05,920 Speaker 2: And even when I say TikTok, I mean TikTok on Instagram, 88 00:04:07,040 --> 00:04:07,440 Speaker 2: you mean. 89 00:04:07,440 --> 00:04:13,200 Speaker 3: TikTok on reels. All right, let's jump into the dissection. 90 00:04:19,520 --> 00:04:22,480 Speaker 2: Our guest for today's lab is the author of Good Habits, 91 00:04:22,520 --> 00:04:24,559 Speaker 2: Bad Habits, Doctor Wendy Wood. 92 00:04:24,720 --> 00:04:27,880 Speaker 4: My name is Wendy Wood, and I'm a behavioral scientist. 93 00:04:28,320 --> 00:04:32,960 Speaker 4: I study habits and mostly why they're so difficult to change. 94 00:04:33,080 --> 00:04:39,480 Speaker 4: I'm on the faculty at the University of Southern California. 95 00:04:40,080 --> 00:04:42,599 Speaker 2: Before we even get to defining a habit tity, I 96 00:04:42,800 --> 00:04:44,560 Speaker 2: already know what they're going to try to tell us. 97 00:04:44,600 --> 00:04:47,520 Speaker 1: They're going to try and say, it's twenty one days 98 00:04:47,560 --> 00:04:48,279 Speaker 1: to make a habit. 99 00:04:48,440 --> 00:04:49,680 Speaker 3: I think we've all heard it. 100 00:04:49,680 --> 00:04:52,120 Speaker 2: We've heard it, We've seen it everywhere. But guess what 101 00:04:52,400 --> 00:04:53,000 Speaker 2: they're wrong. 102 00:04:54,120 --> 00:04:56,400 Speaker 1: Doctor Wood's already told us that you guys are taking 103 00:04:56,440 --> 00:04:57,960 Speaker 1: this weight out of context. 104 00:04:58,080 --> 00:05:02,240 Speaker 4: It was a popular book in the nineteen sixties that 105 00:05:02,400 --> 00:05:07,080 Speaker 4: was written by a surgeon explaining how long it takes 106 00:05:07,200 --> 00:05:11,240 Speaker 4: people to get used to a new face or a 107 00:05:11,279 --> 00:05:16,440 Speaker 4: new image after plastic surgery, So it didn't have anything 108 00:05:16,560 --> 00:05:17,960 Speaker 4: to do with habits. 109 00:05:18,040 --> 00:05:20,360 Speaker 1: Okay, so we know we all have habits, but what 110 00:05:20,560 --> 00:05:23,919 Speaker 1: exactly makes a habit repetition? 111 00:05:24,480 --> 00:05:28,560 Speaker 4: Every time you repeat a behavior, your mind is processing 112 00:05:28,600 --> 00:05:35,120 Speaker 4: it in part of your brain which stores habit memories. 113 00:05:35,720 --> 00:05:40,440 Speaker 4: It connects where you are and what behavior you're repeating 114 00:05:40,760 --> 00:05:43,600 Speaker 4: that gets some reward that makes you feel good, and 115 00:05:43,640 --> 00:05:47,480 Speaker 4: that enjoyment is really important for repeating a behavior, and 116 00:05:47,520 --> 00:05:50,400 Speaker 4: it could be just feeling pride. It's just a good 117 00:05:50,440 --> 00:05:52,480 Speaker 4: feeling that you have when you do the behavior. 118 00:05:52,800 --> 00:05:55,840 Speaker 2: So when we repeat behaviors that feel good, we're forming 119 00:05:55,880 --> 00:05:59,000 Speaker 2: these mental associations so that in the right context, that 120 00:05:59,160 --> 00:06:01,440 Speaker 2: habit is automatically activated. 121 00:06:01,560 --> 00:06:04,480 Speaker 4: So it's like standing in front of your bathroom sink 122 00:06:04,760 --> 00:06:08,000 Speaker 4: in the morning. The habit that's activated for most of 123 00:06:08,080 --> 00:06:10,320 Speaker 4: us is brushing our teeth, and we do it without 124 00:06:10,520 --> 00:06:13,000 Speaker 4: thinking a whole lot. Am I gonna do it today? 125 00:06:13,279 --> 00:06:15,479 Speaker 4: Do I want to? How do I do it? You 126 00:06:15,520 --> 00:06:18,120 Speaker 4: don't have to ask those questions because you have a habit. 127 00:06:18,279 --> 00:06:20,239 Speaker 4: You just repeat what you've done before. 128 00:06:20,600 --> 00:06:23,800 Speaker 1: Habits allow us to go on autopilot for certain tasks 129 00:06:23,839 --> 00:06:25,880 Speaker 1: like brushing your teeth or making coffee. 130 00:06:25,960 --> 00:06:28,920 Speaker 2: What's your morning habit that you're just on autopilot for. 131 00:06:29,279 --> 00:06:31,599 Speaker 1: Oh, it's probably a bad habit that I need to break, 132 00:06:31,600 --> 00:06:32,680 Speaker 1: which is first things. 133 00:06:32,680 --> 00:06:33,960 Speaker 3: First, I'm checking my phone. 134 00:06:36,000 --> 00:06:38,560 Speaker 1: I don't even realize it, and I'll realize, Oh, I've 135 00:06:38,600 --> 00:06:40,320 Speaker 1: been scrolling on my phone for five minutes since I 136 00:06:40,360 --> 00:06:41,960 Speaker 1: woke up. I need to stand up and get my 137 00:06:42,040 --> 00:06:44,680 Speaker 1: day started. But then right after that, it's got to 138 00:06:44,680 --> 00:06:46,520 Speaker 1: the bathroom, brush my teeth. 139 00:06:47,160 --> 00:06:47,800 Speaker 3: What about you. 140 00:06:48,160 --> 00:06:51,160 Speaker 2: I reach around for my phone and as I'm standing up, 141 00:06:51,320 --> 00:06:54,560 Speaker 2: I'm unlocking it. I'm usually seeing if my Apple Watch 142 00:06:54,600 --> 00:06:59,040 Speaker 2: is dead or dead or alive, dead or alive. And 143 00:06:59,080 --> 00:07:01,520 Speaker 2: then I'm calling my dad as I'm walking to make 144 00:07:01,520 --> 00:07:02,800 Speaker 2: coffee in the kitchen. 145 00:07:03,240 --> 00:07:05,760 Speaker 1: I want to incorporate your dad into my morning routine. 146 00:07:05,880 --> 00:07:08,200 Speaker 2: Who you think you want that dose of energy in 147 00:07:08,240 --> 00:07:08,599 Speaker 2: the morning. 148 00:07:08,720 --> 00:07:16,680 Speaker 1: Hey, I won't need a cup of coffee. 149 00:07:17,520 --> 00:07:20,480 Speaker 2: So making coffee is easy for me. I like doing it. 150 00:07:20,560 --> 00:07:23,000 Speaker 2: It makes me feel good. But the problem is when 151 00:07:23,040 --> 00:07:25,240 Speaker 2: it comes to those behaviors that are harder to do, 152 00:07:25,480 --> 00:07:27,160 Speaker 2: like t t You remember that time I tried to 153 00:07:27,160 --> 00:07:30,120 Speaker 2: be shy and quiet. No matter how hard I tried, 154 00:07:30,200 --> 00:07:32,720 Speaker 2: or I tried to commit to it, I just kept 155 00:07:32,760 --> 00:07:33,400 Speaker 2: falling off. 156 00:07:33,560 --> 00:07:35,840 Speaker 1: Uh huh, she couldn't do it. Why was that lasted 157 00:07:35,880 --> 00:07:36,600 Speaker 1: for two minutes? 158 00:07:37,240 --> 00:07:38,400 Speaker 2: I could do it for two minutes. 159 00:07:41,240 --> 00:07:47,160 Speaker 4: So we experience will power, it's exerting self control. It's 160 00:07:47,200 --> 00:07:50,360 Speaker 4: a bit of a struggle. It takes effort, and the 161 00:07:50,520 --> 00:07:54,560 Speaker 4: challenge with willpower is this. Let's say you decide I'm 162 00:07:54,600 --> 00:07:57,520 Speaker 4: not gonna snack anymore in the afternoon, I'm gonna just 163 00:07:57,800 --> 00:08:00,560 Speaker 4: quit that. As soon as you start saying that, you 164 00:08:00,640 --> 00:08:03,880 Speaker 4: start thinking, Okay, what am I missing? What am I 165 00:08:03,920 --> 00:08:08,040 Speaker 4: denying myself? What can't I have? Now, there's great research 166 00:08:08,200 --> 00:08:12,720 Speaker 4: showing that that has ironic effects, which then get us 167 00:08:12,760 --> 00:08:14,480 Speaker 4: to think more and more about the thing that we 168 00:08:14,560 --> 00:08:17,239 Speaker 4: can't have, and then all of a sudden, we can't 169 00:08:17,360 --> 00:08:21,640 Speaker 4: really keep ourselves from doing the thing that we tried 170 00:08:21,760 --> 00:08:26,240 Speaker 4: not to do. That's the ironic effects of desire. If 171 00:08:26,280 --> 00:08:29,280 Speaker 4: you try to control it, it just kind of takes over. 172 00:08:29,720 --> 00:08:32,960 Speaker 1: Yes, there was a time when I decided that I 173 00:08:33,000 --> 00:08:36,200 Speaker 1: wasn't going to drink soda anymore. In particular, the soda 174 00:08:36,240 --> 00:08:39,000 Speaker 1: that has the tightest grip on me is Coca cola. 175 00:08:39,040 --> 00:08:40,760 Speaker 1: And that's because I don't want my teeth fall out 176 00:08:40,800 --> 00:08:43,040 Speaker 1: of my mouth. I can't afford veneers. I don't want 177 00:08:43,040 --> 00:08:45,040 Speaker 1: to have to go to Columbia to get them. So 178 00:08:45,160 --> 00:08:47,880 Speaker 1: I was like, Okay, let me get back on the 179 00:08:47,920 --> 00:08:50,880 Speaker 1: Coca cola. And then all of a sudden, I felt 180 00:08:50,920 --> 00:08:53,960 Speaker 1: like I saw Coca cola ads everywhere. I felt like 181 00:08:54,360 --> 00:08:57,000 Speaker 1: everyone around me was drinking Coca cola. It felt like 182 00:08:57,400 --> 00:09:01,040 Speaker 1: I was depriving myself of this thing. It was just everywhere. 183 00:09:01,120 --> 00:09:03,120 Speaker 1: I felt like I could smell it, and it became 184 00:09:03,240 --> 00:09:06,319 Speaker 1: like the hardest thing ever. So I ended up caving 185 00:09:06,360 --> 00:09:08,480 Speaker 1: because I was just like, this is taking over my mind. 186 00:09:08,520 --> 00:09:10,199 Speaker 3: I could barely think. Every day. 187 00:09:10,320 --> 00:09:12,720 Speaker 1: All I did was focus on not drinking co cola, 188 00:09:12,760 --> 00:09:14,840 Speaker 1: which maybe want to drink coca cola even more so 189 00:09:14,880 --> 00:09:16,760 Speaker 1: I just said, okay, well maybe I'll drink it with 190 00:09:16,840 --> 00:09:18,680 Speaker 1: a straw to try and avoid my teeth. 191 00:09:20,760 --> 00:09:22,599 Speaker 4: It doesn't work that way, but it's okay. 192 00:09:22,880 --> 00:09:26,560 Speaker 2: Are you putting the straw directly into your side. 193 00:09:27,880 --> 00:09:33,040 Speaker 4: It's really hard to use willpower effectively to control habits. 194 00:09:33,280 --> 00:09:36,679 Speaker 4: Willpower just doesn't last as long as your habit's going to. 195 00:09:36,880 --> 00:09:39,000 Speaker 2: So doctor would explain that while we all know what 196 00:09:39,040 --> 00:09:42,040 Speaker 2: it feels like to try to use willpower, we're actually 197 00:09:42,160 --> 00:09:43,960 Speaker 2: less familiar with our habits. 198 00:09:44,240 --> 00:09:49,719 Speaker 4: Habits proceed in a way that isn't accessible to conscious awareness. 199 00:09:49,920 --> 00:09:53,080 Speaker 4: We can't just sort of look at the habit and 200 00:09:53,120 --> 00:09:55,840 Speaker 4: decide what it is. We don't have access to that. 201 00:09:56,160 --> 00:09:59,000 Speaker 1: According to doctor Wood, the habit system works kind of 202 00:09:59,040 --> 00:10:02,680 Speaker 1: independently from our conscious awareness of our behaviors. 203 00:10:02,760 --> 00:10:04,000 Speaker 3: It works through experience. 204 00:10:04,280 --> 00:10:07,080 Speaker 4: So you can tell yourself, I want a new habit. 205 00:10:07,160 --> 00:10:09,200 Speaker 4: I'm going to make a decision, But that doesn't do 206 00:10:09,240 --> 00:10:13,000 Speaker 4: anything to habit memory. That's your conscious self. Habit memory 207 00:10:13,040 --> 00:10:17,040 Speaker 4: is somewhat separate from that and has a different logic 208 00:10:17,160 --> 00:10:21,239 Speaker 4: to it. Habit memory is so simple that all mammals 209 00:10:21,559 --> 00:10:25,640 Speaker 4: have learned through habit. It's how your dog learns, it's 210 00:10:25,679 --> 00:10:29,040 Speaker 4: how whales learn, it's how cows learn. So you have 211 00:10:29,120 --> 00:10:32,400 Speaker 4: to keep in mind how basic it must be for 212 00:10:32,520 --> 00:10:34,920 Speaker 4: all of those animals to be able to learn in 213 00:10:34,960 --> 00:10:35,959 Speaker 4: a similar way. 214 00:10:36,400 --> 00:10:38,160 Speaker 2: So we're basically all Pavlov's dogs. 215 00:10:40,240 --> 00:10:42,360 Speaker 1: Maybe this is why I've yet to be able to 216 00:10:42,520 --> 00:10:45,920 Speaker 1: teach my dog Daisy a trick, because I'd be like 217 00:10:46,040 --> 00:10:48,040 Speaker 1: sit if she won't do it, and I'm like, all right, girl, 218 00:10:48,160 --> 00:10:48,800 Speaker 1: just eat the treat. 219 00:10:48,840 --> 00:10:59,560 Speaker 2: It's fine. Well, even if you can't teach Daisy a trick, 220 00:11:00,000 --> 00:11:02,160 Speaker 2: are you able to at least teach yourself a drink? 221 00:11:02,240 --> 00:11:04,079 Speaker 2: What happened with the coke? Yes, So I. 222 00:11:04,120 --> 00:11:07,120 Speaker 1: Ended up replacing Coca Cola with sparkling water. But I 223 00:11:07,160 --> 00:11:09,280 Speaker 1: had to go through kind of like a trial and 224 00:11:09,440 --> 00:11:13,480 Speaker 1: error process where I was testing out different brands, different flavors, 225 00:11:13,800 --> 00:11:16,760 Speaker 1: until I finally arrived at a brand and flavor. 226 00:11:16,480 --> 00:11:18,720 Speaker 3: That could scratch my Coca Cola itch. 227 00:11:19,080 --> 00:11:21,240 Speaker 1: And I was like, oh, this is just as good 228 00:11:21,440 --> 00:11:24,880 Speaker 1: as having a coke. And I haven't had coke in months, well, 229 00:11:24,920 --> 00:11:27,760 Speaker 1: at this point the year, a year, I probably had 230 00:11:27,760 --> 00:11:29,560 Speaker 1: a coke. I know I've had a coke, but when 231 00:11:29,600 --> 00:11:31,600 Speaker 1: I'm not having it doesn't feel like I haven't had one, 232 00:11:31,640 --> 00:11:33,319 Speaker 1: Like I can't even remember when the last time I 233 00:11:33,360 --> 00:11:33,880 Speaker 1: had one was. 234 00:11:34,559 --> 00:11:36,360 Speaker 2: I remember when you could remember? 235 00:11:38,559 --> 00:11:39,880 Speaker 3: You remember when I was feeding? 236 00:11:40,440 --> 00:11:44,040 Speaker 2: Yes, your having those coke. She was there. 237 00:11:44,200 --> 00:11:45,760 Speaker 3: She was there with me, shooting in the gym. 238 00:11:47,040 --> 00:11:51,000 Speaker 4: That's exactly what you should do when you can. Another 239 00:11:51,200 --> 00:11:55,360 Speaker 4: behavior that is a direct substitute can be a way 240 00:11:55,440 --> 00:11:59,520 Speaker 4: of maybe not changing the habit but adapting it to 241 00:11:59,600 --> 00:12:02,320 Speaker 4: meet the goals that you have right now. So you're 242 00:12:02,440 --> 00:12:05,440 Speaker 4: kind of building on that habit memory that you have, 243 00:12:05,679 --> 00:12:08,480 Speaker 4: and instead of reaching for coke, you just get a 244 00:12:08,559 --> 00:12:09,839 Speaker 4: can of flavored water. 245 00:12:10,040 --> 00:12:12,920 Speaker 2: So you wanted to get rid of coke altogether, and 246 00:12:13,200 --> 00:12:15,880 Speaker 2: what you really did is kind of adapt or replace 247 00:12:16,200 --> 00:12:18,560 Speaker 2: with something else. So that makes me think about how 248 00:12:18,640 --> 00:12:22,480 Speaker 2: our brain really can form quote unquote good and bad habits, 249 00:12:22,520 --> 00:12:24,720 Speaker 2: Like is one easier? Is there a difference? 250 00:12:25,080 --> 00:12:30,760 Speaker 4: There isn't much. They really do function very much the same. 251 00:12:31,280 --> 00:12:34,920 Speaker 4: What's different is whether they meet your goals right now. 252 00:12:35,200 --> 00:12:38,880 Speaker 4: I bet when TD started drinking coke, it woke you up, 253 00:12:39,080 --> 00:12:41,680 Speaker 4: it gives you a little bit of a sugar lift, 254 00:12:42,200 --> 00:12:45,720 Speaker 4: it tastes good. So all of those things are rewards. 255 00:12:45,840 --> 00:12:49,040 Speaker 4: But once you start doing it all the time, it's 256 00:12:49,040 --> 00:12:51,560 Speaker 4: really not good for you. So it was a good 257 00:12:51,559 --> 00:12:54,480 Speaker 4: habit maybe when you started. That doesn't mean it's a 258 00:12:54,480 --> 00:12:57,240 Speaker 4: good habit several months later or a year later. And 259 00:12:57,320 --> 00:13:00,720 Speaker 4: so that's the difference between good and bad habits. And 260 00:13:00,760 --> 00:13:03,640 Speaker 4: that's how bad habits form. We do something, we end 261 00:13:03,760 --> 00:13:06,880 Speaker 4: up doing it a lot, then we realize, oh, g no, 262 00:13:07,400 --> 00:13:09,440 Speaker 4: that's not really a great thing. For me. 263 00:13:09,760 --> 00:13:11,400 Speaker 1: You know, one of the things that me and my 264 00:13:11,440 --> 00:13:15,480 Speaker 1: friends Kia love is skincare. And so I was trying 265 00:13:15,520 --> 00:13:18,440 Speaker 1: to have a new skincare routine, and I said, every 266 00:13:18,480 --> 00:13:21,480 Speaker 1: single morning and night, I'm gonna use this acid on 267 00:13:21,559 --> 00:13:23,720 Speaker 1: my face. And I made it into a habit where 268 00:13:23,800 --> 00:13:25,280 Speaker 1: in the morning, I would wash my face, I would 269 00:13:25,280 --> 00:13:27,240 Speaker 1: put this acid on, and then I'll put on sunscreen 270 00:13:27,360 --> 00:13:28,839 Speaker 1: because that's what she's supposed to do. 271 00:13:29,240 --> 00:13:30,640 Speaker 3: Then at night, I would do the same thing. 272 00:13:30,679 --> 00:13:32,720 Speaker 1: I would wash my face, I would put on this 273 00:13:32,920 --> 00:13:37,160 Speaker 1: bahaaj one of these ahs, and then put on a moisturizer. 274 00:13:37,559 --> 00:13:40,640 Speaker 1: After doing that for maybe like a week and a half, 275 00:13:41,160 --> 00:13:45,599 Speaker 1: my skin was so sensitive. I feel like I removed 276 00:13:45,679 --> 00:13:48,320 Speaker 1: a protective layer on my skin where I was just 277 00:13:48,360 --> 00:13:52,200 Speaker 1: like wow, everything that I put onto my face was burning. 278 00:13:52,920 --> 00:13:55,040 Speaker 1: Things that aren't supposed to burn were burning. And so 279 00:13:55,120 --> 00:13:56,800 Speaker 1: I was like, Okay, this is a little bit too much. 280 00:13:56,840 --> 00:13:58,720 Speaker 1: Then I need to back off the acid. 281 00:13:58,960 --> 00:14:01,360 Speaker 2: Yes, I think you really have to find the right 282 00:14:01,400 --> 00:14:05,199 Speaker 2: cadence for stuff. Similarly, and I know you've seen it. 283 00:14:05,280 --> 00:14:08,560 Speaker 2: As much as making coffee is a routine for me 284 00:14:08,600 --> 00:14:11,160 Speaker 2: in the morning, I really enjoy it. I like the 285 00:14:11,200 --> 00:14:13,960 Speaker 2: way it tastes. I also like the process of preparing 286 00:14:14,000 --> 00:14:16,040 Speaker 2: the beverage. And sometimes when I'm really stressing, I need 287 00:14:16,080 --> 00:14:17,600 Speaker 2: to get another cup of coffee. And it's not even 288 00:14:17,640 --> 00:14:21,240 Speaker 2: that I need the caffeine, because baby, once I have 289 00:14:21,320 --> 00:14:24,000 Speaker 2: a couple of cups, I'm typed to like a bad 290 00:14:24,040 --> 00:14:30,080 Speaker 2: man and I'm talking thirty words per second. So what 291 00:14:30,200 --> 00:14:32,840 Speaker 2: I found, though, is to combat that I have just 292 00:14:33,080 --> 00:14:35,840 Speaker 2: in my hopper, in my little bean grinder, I'm putting 293 00:14:35,840 --> 00:14:38,360 Speaker 2: mostly decaf, and then I just add in the other beans, 294 00:14:38,520 --> 00:14:40,520 Speaker 2: and I still have the habit of going and making 295 00:14:40,560 --> 00:14:42,320 Speaker 2: the coffee in the morning. I can have multiple cups. 296 00:14:42,560 --> 00:14:46,840 Speaker 2: But I also am not terrorizing you and Ginny and Lydia, 297 00:14:46,880 --> 00:14:49,760 Speaker 2: our producers on the back end. Right in our meetings, 298 00:14:50,040 --> 00:14:52,560 Speaker 2: we all can't understand each other. I don't send so 299 00:14:52,560 --> 00:14:55,680 Speaker 2: many links. It's working out, and I think it's important 300 00:14:55,680 --> 00:14:59,240 Speaker 2: to not really think of anyone habit as objectively good 301 00:14:59,560 --> 00:14:59,960 Speaker 2: or bad. 302 00:15:00,240 --> 00:15:00,640 Speaker 3: Mm hmm. 303 00:15:00,760 --> 00:15:03,000 Speaker 2: I think the question is does it work for me 304 00:15:03,520 --> 00:15:05,360 Speaker 2: right now, right now, for who I want to be? 305 00:15:05,600 --> 00:15:07,960 Speaker 2: Does the frequency you know? It still may be working 306 00:15:07,960 --> 00:15:10,120 Speaker 2: for you, but maybe you don't need twice and times 307 00:15:10,120 --> 00:15:12,600 Speaker 2: a day, Yes, maybe every other day. 308 00:15:12,680 --> 00:15:16,080 Speaker 3: TT maybe that's okay to meet the goals that I have. 309 00:15:16,320 --> 00:15:18,240 Speaker 1: Yes, those are the adjustments that I need to make. 310 00:15:18,440 --> 00:15:20,880 Speaker 2: You see those things that float online, they're like every 311 00:15:20,960 --> 00:15:22,560 Speaker 2: day you should this, this, and this, and they're like 312 00:15:22,600 --> 00:15:25,920 Speaker 2: habit trackers. But maybe sometimes the habit is once out 313 00:15:25,920 --> 00:15:27,360 Speaker 2: of every seven okay. 314 00:15:27,400 --> 00:15:30,440 Speaker 1: Especially when a new year comes around, or for some 315 00:15:30,440 --> 00:15:33,240 Speaker 1: people it's their birthday, where you just feel like, Okay, 316 00:15:33,360 --> 00:15:35,080 Speaker 1: this is where I'm going to get my fresh start, 317 00:15:35,120 --> 00:15:37,240 Speaker 1: and this is what I'm gonna do. Sometimes you got 318 00:15:37,240 --> 00:15:38,840 Speaker 1: to think about the long game. If this is a 319 00:15:38,880 --> 00:15:42,400 Speaker 1: lifestyle change for you, Like, okay, I want to be 320 00:15:42,480 --> 00:15:43,480 Speaker 1: a more avid reader. 321 00:15:44,280 --> 00:15:45,360 Speaker 3: If you burn. 322 00:15:45,160 --> 00:15:47,600 Speaker 1: Yourself out in the first month because you read sixty 323 00:15:47,600 --> 00:15:49,760 Speaker 1: books and you can't even remember what most of the 324 00:15:49,760 --> 00:15:51,320 Speaker 1: books were about, and then. 325 00:15:51,200 --> 00:15:54,360 Speaker 3: You kill your joy of reading, then it's not gonna 326 00:15:54,440 --> 00:15:55,040 Speaker 3: last very long. 327 00:15:55,080 --> 00:15:56,920 Speaker 1: But if you say, okay, I'm just gonna try and 328 00:15:56,920 --> 00:15:59,160 Speaker 1: do one book a month, and then maybe next year 329 00:15:59,160 --> 00:16:01,280 Speaker 1: I'll do two books a monk, or maybe after six 330 00:16:01,320 --> 00:16:02,960 Speaker 1: months of doing one book a month, I can up 331 00:16:02,960 --> 00:16:05,280 Speaker 1: it to two or three whatever feels good. But to 332 00:16:05,320 --> 00:16:07,520 Speaker 1: get you to your goal of being a more avid reader. 333 00:16:07,800 --> 00:16:09,720 Speaker 2: So let's take a break. When we come back, we're 334 00:16:09,760 --> 00:16:12,760 Speaker 2: gonna talk all about how to actually form habits that stick. 335 00:16:31,880 --> 00:16:34,920 Speaker 1: We're back and we're talking all about habits, the good, 336 00:16:35,080 --> 00:16:38,240 Speaker 1: the bad, and the ugly with doctor Wendy Wood. Before 337 00:16:38,240 --> 00:16:41,280 Speaker 1: we dive back into the dissection, Zakia, what are we 338 00:16:41,360 --> 00:16:42,640 Speaker 1: talking about next week? 339 00:16:42,800 --> 00:16:45,800 Speaker 2: Okay, so the Winter Olympics start this weekend in Beijing, 340 00:16:46,280 --> 00:16:48,760 Speaker 2: and just because there won't be fans, that doesn't mean 341 00:16:48,800 --> 00:16:52,880 Speaker 2: we aren't excited for figure skating, ski jumping, and Bob's ledding. 342 00:16:52,960 --> 00:16:55,480 Speaker 2: So next week we're talking with doctor Sophia Nimphius and 343 00:16:55,520 --> 00:16:58,600 Speaker 2: she's gonna tell us how athletes are harnessing the power 344 00:16:58,640 --> 00:17:02,120 Speaker 2: of physics to perform all of our favorite winter sports. 345 00:17:02,400 --> 00:17:11,120 Speaker 1: Okay, let's get back into the dissection. So we want 346 00:17:11,160 --> 00:17:13,520 Speaker 1: to know what are the steps to form a habit? 347 00:17:14,000 --> 00:17:16,320 Speaker 1: How do we do it? Doctor Woods says there are 348 00:17:16,400 --> 00:17:20,959 Speaker 1: three main parts repetition, rewards, and context. 349 00:17:21,160 --> 00:17:24,200 Speaker 2: Let's start with repetition. We said it earlier, so it's 350 00:17:24,200 --> 00:17:27,240 Speaker 2: not too surprising. Habits are repeated behaviors and we don't 351 00:17:27,240 --> 00:17:29,320 Speaker 2: really think too much about them, so it makes sense 352 00:17:29,320 --> 00:17:32,439 Speaker 2: that repetition is the first step in the process of 353 00:17:32,480 --> 00:17:33,280 Speaker 2: forming a habit. 354 00:17:33,480 --> 00:17:35,200 Speaker 3: The second part is rewards. 355 00:17:35,359 --> 00:17:39,000 Speaker 4: Rewards are really important for habit formation because we're just 356 00:17:39,080 --> 00:17:42,400 Speaker 4: not going to repeat behaviors that aren't rewarding in some way. 357 00:17:42,600 --> 00:17:46,240 Speaker 4: And I think that's a problem that people have when 358 00:17:46,280 --> 00:17:50,320 Speaker 4: they try to change habits, is they think, let me 359 00:17:50,400 --> 00:17:53,600 Speaker 4: do the thing that's best for me, regardless of whether 360 00:17:53,640 --> 00:17:56,800 Speaker 4: they like it or not, regardless of whether it's easy 361 00:17:56,920 --> 00:17:59,640 Speaker 4: or not. Let me choose the thing that would make 362 00:17:59,680 --> 00:18:02,840 Speaker 4: me a or person without trying to work with themselves 363 00:18:03,040 --> 00:18:05,000 Speaker 4: and figure out what they enjoy. 364 00:18:05,359 --> 00:18:07,439 Speaker 2: That makes sense to me that we're more likely to 365 00:18:07,480 --> 00:18:11,520 Speaker 2: repeat behaviors that feel rewarding. And beyond the psychological there's 366 00:18:11,560 --> 00:18:15,640 Speaker 2: also a biological reason why rewards are key for forming habits. 367 00:18:15,800 --> 00:18:19,760 Speaker 4: When you do something that feels good or that works 368 00:18:19,800 --> 00:18:23,119 Speaker 4: for you in some way, your brain releases dopamine. And 369 00:18:23,200 --> 00:18:27,040 Speaker 4: dopamine is that feel good chemical that we all know, 370 00:18:27,200 --> 00:18:29,719 Speaker 4: but it does lots of things. And one of the 371 00:18:29,720 --> 00:18:33,320 Speaker 4: things it does is it ties together all of the 372 00:18:33,359 --> 00:18:38,920 Speaker 4: information and memory to form those habit connections, those streamlined 373 00:18:39,119 --> 00:18:44,000 Speaker 4: decision making parts of the habit memory and dopamine works 374 00:18:44,040 --> 00:18:47,840 Speaker 4: for about a second, so you can't promise yourself a 375 00:18:47,920 --> 00:18:50,480 Speaker 4: reward at the end of the week. If you do something, 376 00:18:50,680 --> 00:18:54,320 Speaker 4: it has to be as you're performing the behavior that 377 00:18:54,400 --> 00:18:55,800 Speaker 4: you feel good in some way. 378 00:18:56,040 --> 00:18:59,879 Speaker 1: So long term rewards of a habit, like exercising or 379 00:19:00,040 --> 00:19:03,400 Speaker 1: practicing a new instrument may not be enough to get 380 00:19:03,480 --> 00:19:06,480 Speaker 1: us to commit to starting that habit. How can we 381 00:19:06,520 --> 00:19:08,560 Speaker 1: make a habit more fun in the moment if the 382 00:19:08,600 --> 00:19:11,520 Speaker 1: activity itself isn't intrinsically rewarding. 383 00:19:11,880 --> 00:19:14,720 Speaker 4: So I got myself an elliptical because I thought that 384 00:19:14,760 --> 00:19:17,479 Speaker 4: would be most similar to running. But I couldn't use 385 00:19:17,560 --> 00:19:20,040 Speaker 4: it because it's so boring. You have to stay in 386 00:19:20,080 --> 00:19:22,440 Speaker 4: the same place and just do it the same thing 387 00:19:22,480 --> 00:19:25,040 Speaker 4: over and over again. I thought it was awful until 388 00:19:25,320 --> 00:19:28,639 Speaker 4: I figured out I can read trashy novels while I 389 00:19:28,720 --> 00:19:31,399 Speaker 4: work out. I can watch stupid stuff on TV, but 390 00:19:31,480 --> 00:19:34,240 Speaker 4: I never normally watch And once I figured that out, 391 00:19:34,400 --> 00:19:35,560 Speaker 4: I love the elliptical. 392 00:19:36,000 --> 00:19:38,160 Speaker 2: You know, previously, when I thought about trying to create 393 00:19:38,240 --> 00:19:41,480 Speaker 2: some habits, I was reading James Clear's book Atomic Habits, 394 00:19:41,760 --> 00:19:43,439 Speaker 2: and a lot of what he said is very similar 395 00:19:43,440 --> 00:19:45,760 Speaker 2: to what Doctor Wood explains in her book, which is 396 00:19:45,760 --> 00:19:48,600 Speaker 2: the kind of daisy chain something good or something that's 397 00:19:48,640 --> 00:19:51,840 Speaker 2: already rewarding with something that you probably don't want to do, 398 00:19:52,119 --> 00:19:54,920 Speaker 2: so you tie these things together. And they both nailed 399 00:19:54,920 --> 00:19:57,720 Speaker 2: this point, so you know, is gotta be legit. 400 00:19:57,960 --> 00:19:58,360 Speaker 3: Mm hmm. 401 00:19:58,640 --> 00:20:01,560 Speaker 2: Earlier we talked about something being good for you. Right now, 402 00:20:01,920 --> 00:20:05,119 Speaker 2: I don't believe in totally depriving yourself of something. So 403 00:20:05,320 --> 00:20:06,639 Speaker 2: one of the things that I like this in my 404 00:20:06,720 --> 00:20:10,080 Speaker 2: area is a cheese danish from this bakery that's nearby. 405 00:20:10,160 --> 00:20:11,840 Speaker 2: And you know, when I like something, the next thing 406 00:20:11,920 --> 00:20:13,960 Speaker 2: for me is like, how can I make cheese danishes 407 00:20:13,960 --> 00:20:16,679 Speaker 2: for scratch? And I'm like, oh no, that's not rewarding, okay. 408 00:20:16,840 --> 00:20:18,399 Speaker 2: But one of the things that I've learned in this 409 00:20:18,480 --> 00:20:21,040 Speaker 2: series that could be really useful for me is just 410 00:20:21,080 --> 00:20:24,119 Speaker 2: getting outside and walking for like fifteen minutes. And a 411 00:20:24,160 --> 00:20:27,080 Speaker 2: lot of that is remember from Good Anxiety with Doctor 412 00:20:27,080 --> 00:20:29,879 Speaker 2: Wendy Suzuki, she was talking about how just moving around 413 00:20:29,960 --> 00:20:31,520 Speaker 2: and being out in the sun, how it can change 414 00:20:31,560 --> 00:20:34,080 Speaker 2: those things. We also learned that with doctor Jean Luis 415 00:20:34,160 --> 00:20:37,040 Speaker 2: for getting good sleep at night. And so if I 416 00:20:37,040 --> 00:20:38,840 Speaker 2: want to have a cheese Danish, I don't have to 417 00:20:38,880 --> 00:20:42,640 Speaker 2: penalize myself with making dough from scratch, but I can 418 00:20:42,720 --> 00:20:44,840 Speaker 2: walk to the bakery and get one and so I 419 00:20:44,840 --> 00:20:48,120 Speaker 2: get my activity, which is for later me. For sleeping 420 00:20:48,320 --> 00:20:50,639 Speaker 2: right that doesn't work. That's not a reward when I'm 421 00:20:50,680 --> 00:20:52,320 Speaker 2: walking right then, I don't get a good night's sleep 422 00:20:52,400 --> 00:20:54,639 Speaker 2: right away, but I do get an immediate reward of 423 00:20:54,680 --> 00:20:57,160 Speaker 2: going to like my favorite little bakery. And so I'm 424 00:20:57,160 --> 00:21:00,560 Speaker 2: putting those things close together, and I'm basically helping later 425 00:21:00,680 --> 00:21:02,399 Speaker 2: me so that i can go to sweep. I love that. 426 00:21:02,560 --> 00:21:04,320 Speaker 1: I think that's such a good idea, and that's something 427 00:21:04,359 --> 00:21:06,520 Speaker 1: that I'm definitely gonna start trying with some of the 428 00:21:06,560 --> 00:21:08,600 Speaker 1: habits that I'm trying to form that I'm like, Nah, 429 00:21:08,640 --> 00:21:09,600 Speaker 1: this ain't gonna. 430 00:21:09,359 --> 00:21:10,480 Speaker 3: This, ain't this ain't gonna work. 431 00:21:10,520 --> 00:21:11,080 Speaker 2: I kind of work. 432 00:21:12,320 --> 00:21:13,840 Speaker 1: One of the things that I've done in the past 433 00:21:13,920 --> 00:21:16,240 Speaker 1: is that I bought a planner, and it's one of 434 00:21:16,280 --> 00:21:19,399 Speaker 1: these planners that has space on each day where you 435 00:21:19,400 --> 00:21:21,880 Speaker 1: can write in notes, you can plan your day out 436 00:21:21,880 --> 00:21:24,560 Speaker 1: hour by hour, and so the reward is kind of 437 00:21:24,600 --> 00:21:27,560 Speaker 1: hidden in that it helps me stay organized, and so 438 00:21:27,800 --> 00:21:31,000 Speaker 1: I go into each day feeling like I know exactly 439 00:21:31,320 --> 00:21:33,200 Speaker 1: what I have coming up, I know how my day 440 00:21:33,280 --> 00:21:35,679 Speaker 1: is gonna be parsed out, and so that is a 441 00:21:35,840 --> 00:21:39,800 Speaker 1: continual reward that you get from adding to this planner. 442 00:21:39,960 --> 00:21:41,960 Speaker 2: I know we talked about this in an earlier lab 443 00:21:42,119 --> 00:21:44,440 Speaker 2: about you being a plan Patty, and maybe in the 444 00:21:44,480 --> 00:21:47,560 Speaker 2: last minute, Larry, but I will say that I have 445 00:21:47,640 --> 00:21:50,119 Speaker 2: picked up some of those habits from Tete, and so 446 00:21:50,280 --> 00:21:53,920 Speaker 2: now I map a lot of things onto my calendar 447 00:21:54,480 --> 00:21:56,280 Speaker 2: and I don't feel stressed out when people want to 448 00:21:56,320 --> 00:21:58,760 Speaker 2: plan stuff ahead of time. I can say, I know 449 00:21:58,840 --> 00:22:00,760 Speaker 2: I'm gonna have time for it, Like I can block 450 00:22:00,800 --> 00:22:02,960 Speaker 2: off time that's just creative time for me, Like I 451 00:22:02,960 --> 00:22:04,320 Speaker 2: think that's one of the things that makes me a 452 00:22:04,400 --> 00:22:05,639 Speaker 2: last MANU, Larry. I'm like, I don't know how I'm 453 00:22:05,640 --> 00:22:07,639 Speaker 2: gonna feel. But if I block creative time for myself 454 00:22:07,640 --> 00:22:09,440 Speaker 2: and I know I've blocked enough time for myself during 455 00:22:09,440 --> 00:22:12,040 Speaker 2: the week, then I'm okay saying yes, I can do 456 00:22:12,080 --> 00:22:12,440 Speaker 2: this thing. 457 00:22:12,720 --> 00:22:14,640 Speaker 3: Yes. The reward is the freedom. 458 00:22:14,920 --> 00:22:17,919 Speaker 2: Yet and for me sometimes the predictability, uh huh to 459 00:22:18,000 --> 00:22:28,080 Speaker 2: know what's coming up. You know something else that's a 460 00:22:28,160 --> 00:22:32,240 Speaker 2: not so obvious reward for me. Why data? I like, 461 00:22:33,840 --> 00:22:37,600 Speaker 2: the more information the better. When I started saying I 462 00:22:37,600 --> 00:22:40,000 Speaker 2: was a real cyclist, you remember that, And I was 463 00:22:40,000 --> 00:22:42,600 Speaker 2: really only riding for like ten minutes you are a cyclist. 464 00:22:44,600 --> 00:22:47,199 Speaker 2: The not so obvious reward that I always enjoyed was 465 00:22:47,240 --> 00:22:49,560 Speaker 2: being able to see how far I went on those rides. 466 00:22:50,080 --> 00:22:52,640 Speaker 2: I just love that and sharing it, and I would say, look, 467 00:22:52,680 --> 00:22:54,960 Speaker 2: here's my ride today. Tt every time you always said 468 00:22:54,960 --> 00:22:56,520 Speaker 2: good job. Maybe that was the reward. 469 00:22:56,720 --> 00:23:00,480 Speaker 1: Maybe that is all of these smart watches that folks 470 00:23:00,520 --> 00:23:02,439 Speaker 1: have where you can link up with your friends and 471 00:23:02,440 --> 00:23:04,440 Speaker 1: your friend can send you words of encouragement, that could 472 00:23:04,480 --> 00:23:05,040 Speaker 1: be the reward. 473 00:23:05,080 --> 00:23:06,000 Speaker 3: I think that's nice. 474 00:23:06,640 --> 00:23:10,080 Speaker 4: Even things that are difficult for some people can be 475 00:23:10,240 --> 00:23:13,240 Speaker 4: rewarding if you can figure out something that works for 476 00:23:13,400 --> 00:23:17,399 Speaker 4: you to make the behavior fun, that's what's important. 477 00:23:24,240 --> 00:23:24,600 Speaker 3: All right. 478 00:23:24,640 --> 00:23:27,800 Speaker 1: So we've talked about repetition, and we've talked about rewards. 479 00:23:27,920 --> 00:23:31,040 Speaker 1: The third part of habit forming is context. 480 00:23:31,280 --> 00:23:35,639 Speaker 4: Context is everything around you. So for brushing teeth, context 481 00:23:35,680 --> 00:23:38,400 Speaker 4: is your bathroom sink and your toothbrush. For making coffee 482 00:23:38,400 --> 00:23:41,560 Speaker 4: in the morning, it is your kitchen early in the 483 00:23:41,560 --> 00:23:46,000 Speaker 4: morning and your coffee maker. Other people can be context too, 484 00:23:46,400 --> 00:23:50,120 Speaker 4: and the reason why contexts are so important is because 485 00:23:50,359 --> 00:23:53,880 Speaker 4: some make it easy to repeat a behavior and others 486 00:23:54,200 --> 00:23:57,439 Speaker 4: make it more difficult. One of the things that makes 487 00:23:57,560 --> 00:24:01,640 Speaker 4: things difficult is if they take a while wile time right. 488 00:24:01,960 --> 00:24:05,600 Speaker 4: Amazon knows that if it has us do a one 489 00:24:05,680 --> 00:24:09,800 Speaker 4: click purchase, we're there two clicks and they lose customers 490 00:24:09,960 --> 00:24:14,840 Speaker 4: because it's just slightly more difficult with two clicks. Doesn't 491 00:24:14,880 --> 00:24:18,560 Speaker 4: sound like it's meaningful, but it is. Our behavior is 492 00:24:18,800 --> 00:24:23,199 Speaker 4: very responsive to how difficult or easy things are, and 493 00:24:23,240 --> 00:24:25,800 Speaker 4: we're just much more likely to repeat things that are 494 00:24:25,880 --> 00:24:26,840 Speaker 4: easy for us. 495 00:24:27,200 --> 00:24:29,200 Speaker 2: That's really interesting because a lot of what I see 496 00:24:29,240 --> 00:24:31,480 Speaker 2: on social media or just within our friend group, and 497 00:24:31,600 --> 00:24:34,520 Speaker 2: maybe I'm just talking about myself, it is people using 498 00:24:34,600 --> 00:24:37,560 Speaker 2: shame to try to help them stick to their habits. 499 00:24:37,600 --> 00:24:40,840 Speaker 2: For example, you might need an accountability partner, so you 500 00:24:40,920 --> 00:24:42,679 Speaker 2: might want someone who's going to say did you do 501 00:24:42,920 --> 00:24:45,040 Speaker 2: X today or did you do why to shame you 502 00:24:45,080 --> 00:24:47,640 Speaker 2: into doing those things that you said you wanted to do. 503 00:24:48,080 --> 00:24:50,960 Speaker 1: M It's hard sometimes because some of these habits, like 504 00:24:51,080 --> 00:24:54,439 Speaker 1: exercising and better sleep aren't necessarily fun to do. We 505 00:24:54,480 --> 00:24:57,720 Speaker 1: already talked about adding rewards while you're doing the habit, 506 00:24:57,880 --> 00:25:00,119 Speaker 1: but is there something else we can do for these 507 00:25:00,160 --> 00:25:03,320 Speaker 1: habits that are somewhat uncomfortable but will benefit us in 508 00:25:03,359 --> 00:25:04,120 Speaker 1: the long run. 509 00:25:04,320 --> 00:25:08,119 Speaker 4: That is the challenge most of us live in environments 510 00:25:08,200 --> 00:25:12,800 Speaker 4: where the behaviors that are more fun, like intrinsically fun 511 00:25:12,840 --> 00:25:15,919 Speaker 4: to us, are not the ones that are best for 512 00:25:16,200 --> 00:25:20,520 Speaker 4: health and well being. We're all captured by cell phones 513 00:25:20,680 --> 00:25:25,120 Speaker 4: and social media. It's so easy to fall into these patterns. 514 00:25:25,359 --> 00:25:29,919 Speaker 4: So part of changing your habits is knowing how to 515 00:25:30,040 --> 00:25:33,919 Speaker 4: control your environment in a way that will make it easier. 516 00:25:34,200 --> 00:25:35,560 Speaker 2: One of the things I've been wanting to do and 517 00:25:35,600 --> 00:25:37,600 Speaker 2: I found that I enjoyed. You know, I'm working from 518 00:25:37,640 --> 00:25:39,480 Speaker 2: home a lot, and I don't know about you, but 519 00:25:39,560 --> 00:25:43,719 Speaker 2: I have been all into my leggings and sweatshirts and hoodies. 520 00:25:43,760 --> 00:25:46,320 Speaker 2: I have a Hampton sweatshirt that I have worn NonStop. 521 00:25:46,640 --> 00:25:49,040 Speaker 2: I want to start getting dressed more at home, and 522 00:25:49,119 --> 00:25:51,960 Speaker 2: something that makes it a lot easier is to put 523 00:25:52,000 --> 00:25:53,920 Speaker 2: my outfit out the night before, so it's not something 524 00:25:53,960 --> 00:25:55,320 Speaker 2: I have to look for. It just takes a little 525 00:25:55,359 --> 00:25:57,240 Speaker 2: bit of that friction out in the morning time when 526 00:25:57,240 --> 00:25:59,040 Speaker 2: I'm getting ready, and it just makes it easier to 527 00:25:59,080 --> 00:26:02,160 Speaker 2: stick to this habit that I want to become more 528 00:26:02,320 --> 00:26:03,000 Speaker 2: second nature. 529 00:26:03,440 --> 00:26:05,760 Speaker 1: So one habit that I had when I was in 530 00:26:06,080 --> 00:26:09,080 Speaker 1: undergrad because you know them eight am classes come at 531 00:26:09,119 --> 00:26:10,040 Speaker 1: you fast. 532 00:26:09,800 --> 00:26:12,520 Speaker 3: And I struggle with just getting out of bed. 533 00:26:12,640 --> 00:26:15,119 Speaker 1: So what I started doing was putting my alarm clock 534 00:26:15,320 --> 00:26:17,680 Speaker 1: across the room so when the alarm would go off, 535 00:26:17,800 --> 00:26:20,240 Speaker 1: I would have to stand up, I'd have to walk over, 536 00:26:20,560 --> 00:26:23,160 Speaker 1: and my feet had to touch those cold tiles. I'm 537 00:26:23,200 --> 00:26:26,000 Speaker 1: having to move my body, so my body's waking up 538 00:26:26,040 --> 00:26:28,840 Speaker 1: to turn off my alarm clock and that wakes me up. 539 00:26:28,920 --> 00:26:32,280 Speaker 1: So including that level of friction to get me up 540 00:26:32,320 --> 00:26:35,199 Speaker 1: out of the bed definitely reinforced a better habit for me. 541 00:26:35,600 --> 00:26:39,280 Speaker 2: So friction is a concept in physics, right T. T. 542 00:26:39,560 --> 00:26:42,480 Speaker 1: Absolutely, friction is when you have an object that's moving 543 00:26:42,600 --> 00:26:46,080 Speaker 1: in a specific direction and it's the forces that are 544 00:26:46,160 --> 00:26:49,600 Speaker 1: operating against that object that caused the friction. 545 00:26:49,920 --> 00:26:52,640 Speaker 2: So friction is controlling how EASi or hard it is 546 00:26:52,720 --> 00:26:55,520 Speaker 2: to get something done. If there's something that you don't 547 00:26:55,520 --> 00:26:59,320 Speaker 2: want to do, you add obstacles that's creating friction. If 548 00:26:59,320 --> 00:27:01,600 Speaker 2: it's something you want to do, you remove the friction. 549 00:27:01,880 --> 00:27:04,320 Speaker 2: So I'll take my own example, I want to get 550 00:27:04,400 --> 00:27:07,800 Speaker 2: dressed every day. Some of the obstacles are figuring out 551 00:27:07,880 --> 00:27:10,240 Speaker 2: what I'm gonna put on. If I remove that friction 552 00:27:10,520 --> 00:27:12,880 Speaker 2: by laying out my outfit the night before, it's much 553 00:27:12,880 --> 00:27:15,240 Speaker 2: easier when I wake up to decide to get dressed 554 00:27:15,240 --> 00:27:17,840 Speaker 2: instead of default to leggings and a sweatshirt. 555 00:27:18,040 --> 00:27:18,280 Speaker 3: Yes. 556 00:27:18,440 --> 00:27:21,919 Speaker 1: And then with my example, I'm adding friction by putting 557 00:27:21,960 --> 00:27:24,840 Speaker 1: my alarm clock across the room so that I have 558 00:27:24,920 --> 00:27:26,320 Speaker 1: to get up to turn it off. 559 00:27:26,480 --> 00:27:29,000 Speaker 2: So the idea is, if you're trying to move away 560 00:27:29,040 --> 00:27:31,720 Speaker 2: from a habit add some friction, so it's not easy 561 00:27:31,880 --> 00:27:35,200 Speaker 2: to do. If you're trying to move towards something, remove 562 00:27:35,240 --> 00:27:45,520 Speaker 2: the obstacles, remove the friction so it's easier to do. 563 00:27:45,520 --> 00:27:47,880 Speaker 2: Doctor would explain to us that our environment can also 564 00:27:47,920 --> 00:27:51,000 Speaker 2: affect our level of self control and how adjusting that 565 00:27:51,080 --> 00:27:53,480 Speaker 2: can help us with sticking to our habits. To help 566 00:27:53,560 --> 00:27:56,080 Speaker 2: us understand, doctor Wood told us about an experiment to 567 00:27:56,119 --> 00:27:58,000 Speaker 2: studies self control among children. 568 00:27:58,480 --> 00:28:03,240 Speaker 4: So most people know know about Walter Michelle's marshmallow experiment 569 00:28:03,280 --> 00:28:05,639 Speaker 4: where he took four year olds and he put a 570 00:28:05,680 --> 00:28:08,080 Speaker 4: marshmallow in front of them and told them sit there 571 00:28:08,200 --> 00:28:10,399 Speaker 4: for fifteen minutes. You can eat it if you want to, 572 00:28:10,560 --> 00:28:13,280 Speaker 4: but if you wait those fifteen minutes, then you get 573 00:28:13,320 --> 00:28:16,560 Speaker 4: two marshmallows. And of course four year olds can't do this, 574 00:28:16,840 --> 00:28:19,920 Speaker 4: And what they did was it's so simple. They put 575 00:28:20,080 --> 00:28:23,679 Speaker 4: a cake tin over the marshmallow and they said you 576 00:28:23,720 --> 00:28:25,600 Speaker 4: can lift up the tin and eat it anytime you 577 00:28:25,640 --> 00:28:28,600 Speaker 4: want to, but if you wait, you get two. And 578 00:28:28,920 --> 00:28:32,720 Speaker 4: if the marshmallow was hidden, ninety percent of the kids 579 00:28:32,760 --> 00:28:36,200 Speaker 4: could wait until they got two marshmallows, which is amazing. 580 00:28:36,520 --> 00:28:40,880 Speaker 4: Self control comes from the environment that we're in. If 581 00:28:40,880 --> 00:28:45,160 Speaker 4: we organize the environment in a way that pushes us 582 00:28:45,360 --> 00:28:48,080 Speaker 4: in the right direction, we can all look like we 583 00:28:48,160 --> 00:28:49,920 Speaker 4: have amazing self control. 584 00:28:50,160 --> 00:28:53,000 Speaker 1: Yeah, this marshmallow experiment, I think that a version of 585 00:28:53,000 --> 00:28:56,560 Speaker 1: it actually went viral on TikTok and Instagram all over 586 00:28:56,600 --> 00:28:59,080 Speaker 1: social media where people were doing this with their children, 587 00:28:59,120 --> 00:29:01,880 Speaker 1: where they would put their kids' favorite snack, these little 588 00:29:01,920 --> 00:29:04,640 Speaker 1: candies or gummy bears or whatever, right in front of 589 00:29:04,680 --> 00:29:06,160 Speaker 1: them and say, don't touch it. 590 00:29:06,240 --> 00:29:07,360 Speaker 3: I will be right back. 591 00:29:07,760 --> 00:29:11,080 Speaker 1: And the experiment who was to see how long your 592 00:29:11,160 --> 00:29:14,560 Speaker 1: child would wait with the instruction that they weren't supposed 593 00:29:14,600 --> 00:29:16,400 Speaker 1: to touch it until you got back, and that they 594 00:29:16,400 --> 00:29:18,200 Speaker 1: could have it as soon as you got back. 595 00:29:18,280 --> 00:29:19,680 Speaker 3: And a lot of these kids didn't make it. 596 00:29:19,920 --> 00:29:22,480 Speaker 1: Some of the kids us some really unique tactics to 597 00:29:22,560 --> 00:29:25,760 Speaker 1: be able to wait. So some of them would look away, 598 00:29:26,000 --> 00:29:29,120 Speaker 1: some would close their eyes. And then it was Kylie 599 00:29:29,160 --> 00:29:33,160 Speaker 1: Jenner's daughter Stormy that actually sang a song about being 600 00:29:33,240 --> 00:29:36,080 Speaker 1: patient in order to help herself be patient as she 601 00:29:36,200 --> 00:29:38,080 Speaker 1: was waiting for her mom to get back. 602 00:29:38,480 --> 00:29:39,760 Speaker 3: It was very, very cute. 603 00:29:39,960 --> 00:29:43,920 Speaker 4: All habits, they are difficult to change and it's difficult 604 00:29:43,920 --> 00:29:47,240 Speaker 4: to form new ones. And I think that's why people 605 00:29:47,360 --> 00:29:50,760 Speaker 4: keep forming the same New Year's resolution over and over 606 00:29:51,200 --> 00:29:54,600 Speaker 4: is they just haven't figured out the tricks. Because if 607 00:29:54,640 --> 00:29:56,560 Speaker 4: I said to you, the way to form a new 608 00:29:56,600 --> 00:30:00,000 Speaker 4: habit is to find something that's fun and make it easy, 609 00:30:00,200 --> 00:30:03,040 Speaker 4: you'd be like, oh, yawn, that's nothing new. But there's 610 00:30:03,120 --> 00:30:07,720 Speaker 4: good research behind why that works. And not self control 611 00:30:08,080 --> 00:30:12,280 Speaker 4: or not feeling guilty, and that accountability with friends. If 612 00:30:12,320 --> 00:30:15,120 Speaker 4: I had somebody I was accountable to, I just get 613 00:30:15,160 --> 00:30:16,320 Speaker 4: pissed at them. 614 00:30:16,280 --> 00:30:16,800 Speaker 3: At the end. 615 00:30:17,040 --> 00:30:20,360 Speaker 4: They kept telling me to do something I didn't want 616 00:30:20,440 --> 00:30:24,120 Speaker 4: to do. There was a steady tracking people's cell phones 617 00:30:24,480 --> 00:30:27,840 Speaker 4: on figuring out how far they traveled to a paid 618 00:30:27,880 --> 00:30:31,640 Speaker 4: fitness center. They analyzed hundreds of thousands of cell phones, 619 00:30:31,800 --> 00:30:34,880 Speaker 4: and what they found is that people who traveled five 620 00:30:34,960 --> 00:30:38,400 Speaker 4: point one miles to a fitness center went on average 621 00:30:38,400 --> 00:30:42,680 Speaker 4: once a month. People who traveled three point six miles 622 00:30:42,720 --> 00:30:45,720 Speaker 4: to a paid fitness center to a gym went five 623 00:30:45,880 --> 00:30:49,480 Speaker 4: times a month. So if you can integrate going to 624 00:30:49,560 --> 00:30:53,200 Speaker 4: the gym with your job, going to work, with going 625 00:30:53,240 --> 00:30:56,040 Speaker 4: to the store, if you can find a gym close 626 00:30:56,120 --> 00:30:58,760 Speaker 4: to home, then you will have removed a lot of 627 00:30:58,800 --> 00:31:01,560 Speaker 4: the friction. You'll have made it easier, and you'll be 628 00:31:01,680 --> 00:31:04,880 Speaker 4: more likely to go. Just not the way we think 629 00:31:04,920 --> 00:31:06,960 Speaker 4: about it. We think we go to the gym when 630 00:31:07,000 --> 00:31:10,760 Speaker 4: we commit to it and force ourselves. But there are 631 00:31:10,800 --> 00:31:14,920 Speaker 4: easier ways, and that is just make it close, make 632 00:31:14,960 --> 00:31:15,720 Speaker 4: it convenient. 633 00:31:17,520 --> 00:31:19,600 Speaker 2: So now that we know what it takes to make 634 00:31:19,640 --> 00:31:24,560 Speaker 2: a habit repetition reward in context, even if you provide 635 00:31:24,560 --> 00:31:26,920 Speaker 2: all those elements, are there some habits that are just 636 00:31:27,080 --> 00:31:28,120 Speaker 2: easier than others. 637 00:31:28,520 --> 00:31:32,560 Speaker 4: Some habits are just more complicated than others. So going 638 00:31:32,600 --> 00:31:36,600 Speaker 4: to the gym is much more complicated than switching out 639 00:31:36,920 --> 00:31:41,360 Speaker 4: coke for water. And because it's more complicated, it has 640 00:31:41,480 --> 00:31:45,840 Speaker 4: numbers of steps, there's more effort involved. It'll just take longer. 641 00:31:46,000 --> 00:31:49,120 Speaker 4: Things that are more complicated just take longer to learn. 642 00:31:49,440 --> 00:31:52,000 Speaker 1: So it's not twenty one days like we already discovered, 643 00:31:52,360 --> 00:31:56,640 Speaker 1: But how long does it take to form a habit. 644 00:31:57,080 --> 00:32:01,000 Speaker 4: Well, you know that you've formed a habit when you're 645 00:32:01,040 --> 00:32:05,760 Speaker 4: doing the thing automatically. It's like driving a car, right, 646 00:32:05,840 --> 00:32:08,000 Speaker 4: So you get in the car, you drive somewhere, and 647 00:32:08,000 --> 00:32:09,960 Speaker 4: you think, oh my god, how did I get here? 648 00:32:10,360 --> 00:32:12,600 Speaker 4: I know I was paying attention to what happened on 649 00:32:12,640 --> 00:32:15,160 Speaker 4: the road because I'm here, but I was thinking about 650 00:32:15,200 --> 00:32:19,680 Speaker 4: something else. That's typical of habits. You can do them 651 00:32:19,760 --> 00:32:23,320 Speaker 4: while you're thinking about other things. They just sort of 652 00:32:23,400 --> 00:32:27,840 Speaker 4: run off automatically, and if you can practice, repeat the 653 00:32:27,880 --> 00:32:31,080 Speaker 4: behavior often enough so that it becomes just sort of 654 00:32:31,560 --> 00:32:34,560 Speaker 4: like making coffee in the morning. It's just something you do. 655 00:32:35,000 --> 00:32:37,479 Speaker 4: Sometimes you think about it while you're doing it, but 656 00:32:37,560 --> 00:32:39,960 Speaker 4: most of the time you don't have to, and that's 657 00:32:40,040 --> 00:32:42,840 Speaker 4: when you know that it's a habit. It kind of 658 00:32:42,880 --> 00:32:46,560 Speaker 4: recedes from consciousness. You're not making those decisions anymore. 659 00:32:53,880 --> 00:32:56,640 Speaker 2: A thing that was really interesting to me is that 660 00:32:57,240 --> 00:33:01,760 Speaker 2: form of habits is not really high level brainwork. When 661 00:33:02,200 --> 00:33:05,320 Speaker 2: doctor Wood basically likened it to training a dog, I 662 00:33:05,440 --> 00:33:08,080 Speaker 2: was like, wow, this makes me really sad about my 663 00:33:08,120 --> 00:33:12,920 Speaker 2: previous attempt to form new habits. But it's really a 664 00:33:12,960 --> 00:33:16,160 Speaker 2: simple equation, and after a while your brain will take 665 00:33:16,200 --> 00:33:19,320 Speaker 2: over if you keep giving it that repetitive behavior and 666 00:33:19,320 --> 00:33:22,480 Speaker 2: that additional context, and you reduce that friction and you 667 00:33:22,680 --> 00:33:25,080 Speaker 2: just stick at it. You need a little stick tuitiveness, 668 00:33:25,640 --> 00:33:28,240 Speaker 2: then you can form a habit that's really wild to me. 669 00:33:39,040 --> 00:33:41,640 Speaker 2: Ding ding ding ding thing. It's time for one thing? 670 00:33:44,960 --> 00:33:45,760 Speaker 3: What's your one thing? 671 00:33:45,880 --> 00:33:46,040 Speaker 5: Zee? 672 00:33:46,400 --> 00:33:51,040 Speaker 2: Well, my internet scouring has taken me into another corner 673 00:33:51,200 --> 00:33:53,760 Speaker 2: of Twitter that I didn't really know about, but I 674 00:33:53,800 --> 00:33:55,880 Speaker 2: am really enjoying it. There. I pulled up a chair 675 00:33:56,000 --> 00:34:00,960 Speaker 2: and it's been exciting. I've been in geology and fossil Twitter, okay, 676 00:34:01,880 --> 00:34:03,320 Speaker 2: and I get there. 677 00:34:04,120 --> 00:34:06,040 Speaker 3: I don't know and we'll talk about it later. 678 00:34:06,680 --> 00:34:10,960 Speaker 2: Anyway. Two fees that I'm really enjoying are doctor Phoebe Cohen, 679 00:34:11,280 --> 00:34:15,640 Speaker 2: that's at Phoebe fossil and doctor Katie's strength and that's 680 00:34:15,680 --> 00:34:18,719 Speaker 2: at Paleokatie. She spells that p A l A E 681 00:34:18,760 --> 00:34:22,440 Speaker 2: O K A t I E. And they have been 682 00:34:22,480 --> 00:34:25,680 Speaker 2: sharing all of this fossil knowledge that I just did 683 00:34:25,760 --> 00:34:29,200 Speaker 2: not know about. I think somebody in fossil Twitter shared 684 00:34:29,200 --> 00:34:32,279 Speaker 2: a link to an article about a crab that was 685 00:34:32,320 --> 00:34:34,640 Speaker 2: found and it has eyes, but the eyes are not 686 00:34:34,719 --> 00:34:37,640 Speaker 2: on stalks the eyes are big, and so they think 687 00:34:37,719 --> 00:34:39,640 Speaker 2: this crab might have been a fully swimming kind of 688 00:34:39,640 --> 00:34:42,040 Speaker 2: predator crab, not a crab that crawls along the ocean 689 00:34:42,120 --> 00:34:44,480 Speaker 2: floor like we think about. I mean, it's just it's 690 00:34:44,480 --> 00:34:47,239 Speaker 2: so much to learn, and the brain isn't fossilized. A 691 00:34:47,280 --> 00:34:49,239 Speaker 2: lot of times the brain is fossilized, and so they 692 00:34:49,239 --> 00:34:51,839 Speaker 2: can look at all this stuff. It is I'm telling you, 693 00:34:51,840 --> 00:34:52,600 Speaker 2: you've got to get. 694 00:34:52,440 --> 00:34:53,839 Speaker 3: Over there fascinating. 695 00:34:54,360 --> 00:34:56,920 Speaker 1: My one Thing this week is an Instagram page that 696 00:34:56,960 --> 00:34:59,560 Speaker 1: I haven't falling for a while now, and I'm surprised 697 00:34:59,600 --> 00:35:01,759 Speaker 1: that I haven't brought it up in my one Thing yet, 698 00:35:02,120 --> 00:35:06,479 Speaker 1: But it's Black Girls in Trader Joe's. And I love 699 00:35:06,560 --> 00:35:12,000 Speaker 1: this Instagram page because they show all the new items 700 00:35:12,000 --> 00:35:14,960 Speaker 1: at Trader Joe's. It's a really great community. It's so 701 00:35:15,040 --> 00:35:17,840 Speaker 1: much fun. I love reading the comments of people saying 702 00:35:18,160 --> 00:35:20,799 Speaker 1: different things that they've tried from Trader Joe's, some of 703 00:35:20,840 --> 00:35:23,799 Speaker 1: their staples that you must try if you've never been 704 00:35:23,840 --> 00:35:27,760 Speaker 1: to Trader Joe's. And they post really delicious looking food 705 00:35:28,280 --> 00:35:30,799 Speaker 1: and the vibes are just right, and it always makes 706 00:35:30,840 --> 00:35:33,240 Speaker 1: me really excited for my next trip to Trader Joe's. 707 00:35:33,280 --> 00:35:36,560 Speaker 1: So that's black Girls in Trader Joe's on Instagram and 708 00:35:36,640 --> 00:35:49,640 Speaker 1: I believe they have a Facebook community too. Our credits 709 00:35:49,640 --> 00:35:53,160 Speaker 1: this week are being read by one of our og listeners, Alexandra. 710 00:35:53,719 --> 00:35:56,680 Speaker 5: That's it for Lab forty nine. Called up labs at 711 00:35:56,680 --> 00:36:00,000 Speaker 5: two zero two five six seven seven zero two eight 712 00:36:00,120 --> 00:36:02,480 Speaker 5: and tell t T and Zachiah what you thought or 713 00:36:02,600 --> 00:36:04,400 Speaker 5: give them an idea for a lab they should do 714 00:36:04,440 --> 00:36:07,799 Speaker 5: this semester. TT and Zachia really love hearing from you. 715 00:36:08,120 --> 00:36:12,279 Speaker 5: That's two zero two five six seven seven zero two eight, 716 00:36:12,560 --> 00:36:14,759 Speaker 5: And don't forget there's so much more for you to 717 00:36:14,800 --> 00:36:16,959 Speaker 5: dig into on the website. There will be a cheat 718 00:36:16,960 --> 00:36:20,279 Speaker 5: sheet for today's lab, additional links and resources in the 719 00:36:20,280 --> 00:36:23,040 Speaker 5: show notes, Plus you can sign up for the newsletter 720 00:36:23,600 --> 00:36:27,400 Speaker 5: check it out at Dope labspodcast dot com. Special thanks 721 00:36:27,440 --> 00:36:31,279 Speaker 5: to today's guest expert, doctor Wendywood. Find doctor Wood on 722 00:36:31,320 --> 00:36:35,239 Speaker 5: Twitter and Instagram at Profwindywood, and you can find Dope 723 00:36:35,320 --> 00:36:39,120 Speaker 5: Labs on Twitter and Instagram at Dope Labs Podcast. Tt 724 00:36:39,320 --> 00:36:42,400 Speaker 5: Is on Twitter at Doctor Underscore T Show, and you 725 00:36:42,440 --> 00:36:46,160 Speaker 5: can find Zakia at z Said So. Dope Labs is 726 00:36:46,200 --> 00:36:50,440 Speaker 5: a Spotify original production from Mega Ome Media Group. Producers 727 00:36:50,480 --> 00:36:53,560 Speaker 5: are Jenny Rattle at Mast and Lydia Smith of wave 728 00:36:53,640 --> 00:36:58,880 Speaker 5: Runner Studios. Editing and sound design by Rob Smerziak, Mixing 729 00:36:58,960 --> 00:36:59,480 Speaker 5: by HANNS. 730 00:36:59,560 --> 00:36:59,840 Speaker 3: Brown. 731 00:37:00,160 --> 00:37:04,240 Speaker 5: Original music composed and produced by Taka Yasuzala and Alex 732 00:37:04,320 --> 00:37:09,920 Speaker 5: Sugiira from Spotify. Executive producer Gina Delvat and creative producer 733 00:37:10,080 --> 00:37:16,480 Speaker 5: Candice Manriquez Wrin Special fas to Shirley Ramos, yasmin A Fifi, Keimu, Elolia, 734 00:37:16,880 --> 00:37:21,200 Speaker 5: Teal Kracki and Brian Marquis. Executive producers from Mega Om 735 00:37:21,200 --> 00:37:35,080 Speaker 5: Media Group are t t show Dia and Zakiah Wattley. 736 00:37:36,000 --> 00:37:37,440 Speaker 2: Do you remember when I was doing that thing and 737 00:37:37,480 --> 00:37:39,359 Speaker 2: I was saying I am a cyclist when I wanted 738 00:37:39,400 --> 00:37:40,279 Speaker 2: to get on my bike more? 739 00:37:40,520 --> 00:37:43,239 Speaker 3: Yes, I do remember this is what a. 740 00:37:43,200 --> 00:37:48,080 Speaker 2: Cyclist would do. Changed my whole personality, not personality, but 741 00:37:48,200 --> 00:37:48,640 Speaker 2: it worked. 742 00:37:48,680 --> 00:37:50,759 Speaker 1: She was really out here. I remember when I called 743 00:37:50,760 --> 00:37:52,719 Speaker 1: you on face time. My stabbed the screenshots of you 744 00:37:52,800 --> 00:37:57,080 Speaker 1: with your bike, put an oil on the chain. What 745 00:37:57,239 --> 00:37:59,440 Speaker 1: is going on over there? This is a real biker