less is more: a breakthrough method for lasting change · 2019-08-19 · 4/10/2019 1 less is more:...
TRANSCRIPT
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Less is More:A Breakthrough Method for Lasting Change
Presented by David Mee-Lee, MD and Dr. Deborah Teplow
April 10, 2019
Samson Teklemariam, MA, LPC, CPTM
Director of Training and Professional Development
NAADAC, the Association for Addiction Professionals
www.naadac.org
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Produced ByNAADAC, the Association for Addiction Professionals
www.naadac.org/webinars
www.naadac.org/webinars
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www.naadac.org/method-for-lasting-change-webinar
Cost to Watch:Free
CE Hours Available:1.5 CEs
CE Certificate for NAADAC Members:Free
CE Certificate for Non-members:$20
To obtain a CE Certificate for the time you spent watching this webinar:
1. Watch and listen to this entire webinar.
2. Pass the online CE quiz, which is posted at
www.naadac.org/method-for-lasting-change-webinar
3. If applicable, submit payment for CE certificate or join NAADAC.
4. A CE certificate will be emailed to you within 21 days of submitting the quiz.
CE Certificate
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Using GoToWebinar – (Live Participants Only)
Control Panel
Asking Questions
Audio (phone preferred)
Polling Questions
David Mee-Lee, MD, [email protected]
Deborah Teplow, PhD. [email protected]
Webinar Presenters
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Webinar Learning Objectives
Recognize the myths and common mistakes people make when trying to make lasting behavior change.
Describe the Fogg Behavior Model and its insights about motivation, ability, and prompts.
Use the Tiny Habits® method to make behavior change easy to achieve and sustain.
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Agenda
A. Why This Topic? Why Now?
B. 10 Myths and Mistakes People Make About Behavior
Change
C. Fogg Behavior Model: B = M+A+P
D. Tiny Habits Method
E. Bring It on Home to Addiction Treatment
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Be the Scientist and the Subject
A process of change through which individuals improve their health and wellness, live a self-directed life, and
strive to reach their full potential
SAMHSA’s Definition of Recovery
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10 Dimensions of Wellness
Polling Question #1
I have items on my to-do list that have been there a while, but I haven’t managed to get to them yet.
Examples: lose weight, eat healthier, get more exercise, clean out my closet/garage, meditate, keep in touch with friends.
1. Strongly agree2. Agree3. Disagree4. Strongly disagree
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Polling Question #2
I need to have more motivation andwillpower to succeed.
1. Strongly agree2. Agree3. Disagree4. Strongly disagree
Polling Question #3
One or more reasons I don’t succeed includes: not enough time, mental or physical energy, or money; not having someone to do it with; or the thing I want to do is out of the ordinary.
1. Strongly agree2. Agree3. Disagree4. Strongly disagree
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10 Myths and Mistakes People Make About Behavior Change
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Add SMART goals what’s small?
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SMART Goals1. “I will walk enough to burn at least 1,250 calories through
exercise this week.”2. “I will drink water instead of soda every day this week.”3. “I will bring my lunch to work instead of eating out 4 days this
week.”4. “Every day this week I will walk briskly for at least 15 minutes.”5. “I will take the stairs up to my office at least once each day
that I am at work.”6. “I will drink no more than three cans of sugar-sweetened soda
per week.”
Add SMART goals what’s small?
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2. Attempting big leaps instead of baby steps
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Epiphany Just Do It
Not a Matter of Just “Dream Big”
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Not Just a Matter of “Follow Your Heart”
Well-honed Instruments or Blunt Tools?
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Change Is a Process You Can Design For
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Fogg Behavior Model
Fogg Behavior Model
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Fogg Behavior Model
Fogg Behavior Model
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Fogg Behavior Model
Fogg Behavior Model
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Fogg Behavior Model
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Fogg Behavior Model
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Ability
To do something,someone must be ABLE to do it.
How to Increase Ability
There are two ways…
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#1: Train
Too Hard!
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#2: Increase Ability…
... by making the task easy to do.
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Cut the “Cost” to Make the Task Easier
• Money• Time• Physical effort• Mental effort• Social deviance• Non-routine
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Fogg Behavior Model
What Is a Prompt?
• Says “Do it now!”• Must be:
1. Solid2. Reliable3. Specific4. Related in behavior,
proximity, time, frequency, purpose
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Tiny Habits Method
Tiny Habits Formula
After I [your anchor], I will [new tiny behavior].
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What Is a Tiny Habit?
• Behavior you do at least once per day• Takes <30 seconds to do• Requires little effort (ie, cost)• Want vs should• Doesn’t create pain or bad emotions• NOT for breaking bad habits
What’s Tiny?
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That Small?!…YES: Ridiculously Small
• Floss one tooth• Take one bite of carrot• Do 2 push-ups, squats, jumping jacks• Read one sentence• Take one deep breath• Put an apple in my backpack• Put my vitamins in a dish• Put out the dog food
“If you want to change the world, start off by making your bed.
“If you can’t do the little things right,you will never do the big things right.
Admiral William H. McRaven
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Small Changes…Big Rewards
Write down a few behaviors you’d liketo start doing on a regular basis.
Then, write down the tiniest version of the behavior or the first step in the process that leads to the behavior. (Remember the “floss one tooth” and “put out my vitamins” examples.)
Activity
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Anchors, Triggers, Prompts
External Internal
Alarms EmotionsReminders Routines
Props SituationsTools Places
Calls-to-action PeopleWhat to do next is
in the trigger.What to do next isin the user’s head.
Anchors
After I start the coffeemaker . . .After I pee (a favorite!) . . .After I turn on the shower. . .After I put on my glasses . . .After I tie my shoes . . .After I feed the dog . . .After I take out the trash . . .After I pick up my car keys . . .After I close the car door . . .After I park at work . . .After I get in the elevator…After I step into my office…After I get a robo call…
After I leave a meeting . . .After I sit down for lunch . . .After I sit down on the train . . .After I pick up kids at school . . .After I park in the garage . . .After I read the newspaper . . .After I start the dishwasher . . .After I turn off the TV . . .After I turn off the light . . .After I lay down in bed . ..After I hear my partner come through the front door…After I turn off my alarm clock…
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Linking Anchors to Target Behavior
Link anchor and target behavior by making sure they are related in:• Behavior• Proximity• Time• Frequency• Purpose
Take a look at the tiny behaviors you’ve written down and then think about the many routine behaviors you do everyday that could serve as anchors to trigger your new tiny behaviors.
Activity
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Put It All TogetherAfter I…[your anchor] I will…[tiny habit]
Close the front door Put my keys in the basket
Buckle my seatbelt Sit up straight and relax my shoulders
Open my eyes in the morning Tell myself “This is going to be a great day”
Turn off my computer Write down 1 item on my to-do list for tomorrow
Take off my shoes Put them on the mat at the front door
Close my eyes at night Take 2 slow deep breaths and relax my body
Turn on the dishwasher Set out my vitamins in my favorite ceramic dish
Put the water on for tea Call my mom and say “hi”
Press the start button on the coffee maker
Do 2 squats
Tiny Habits Formula
After I [your anchor], I will [new behavior].
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Rewire Your Brain:Celebrate!
Celebrate!
Physical Vocal
Fist pump Say “yea!”Smile at self in mirror Say “good job!”Thumbs up Say “I did it!”Both arms up in victory Whisper “bingo!”Jump up and down Shout “Ya, baby!”Clap hands Hear roaring crowdsBig smile Think “awesome!”Make check mark in air Sing “tah-dum”Nod head Say “way to go!”
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The Delight of the Dunk*
Write down three tiny habits to try outfor this week.
After I [your anchor],I will [new tiny behavior].Then, I will [celebration].
Activity
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When Readiness to Change Behavior Is Low:Tiny Habits and Stages of Change
Use tiny habits as a tool to boost readiness and prepare for change. Focus on:
• Benefits• Reasons• Importance• Other….?
SMART Goals1. “I will walk enough to burn at least 1,250 calories through
exercise this week.”2. “I will drink water instead of soda every day this week.”3. “I will bring my lunch to work instead of eating out 4 days this
week.”4. “Every day this week I will walk briskly for at least 15 minutes.”5. “I will take the stairs up to my office at least once each day
that I am at work.”6. “I will drink no more than three cans of sugar-sweetened soda
per week.”
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Common Mistakes
• When I get home, I’ll sweep the floor.• Before I leave the house, I’ll check to make sure the
back door is locked.• After I clean the kitchen, I’ll take out the recycling.• After I wake up, I will put an apple in my lunch sack.• After I sit down to eat, I will close my eyes and
meditate for 30 seconds.
Tiny Habits for Breaking Bad Habits? Nope!
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How Do You Raise the Bar and Grow Tiny Habits?
How easy, how tiny, how profound.
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Tiny Habits in the Recovery ProcessSet the stage for positive change
• "After I open my eyes in the morning, I will think of one person to contact who encourages me to stay sober...and I'll say, 'Great!'"
• "At the next AA meeting, as soon as I take my seat, I will look at one person and smile...and say to myself, 'You can do it!’”
Address critical moments
• "After I get an invitation to go outside to smoke with the gang at the office, I will look at the photo of my children on desk and say "no thanks." Then, I'll say, "Good job! Good dad!"
• "After I arrive at the party, I will find a place to stand which blocks my view of the drinks...and say, "Out of sight, out of mind.'"
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Wrap-up: Bring It on Home
• Tiny Habits in addiction treatment settings to improve:• Staff well-being• Organizational effectiveness• Client well-being
• Where do you want to start?
• How might you start trying out the Tiny Habits method in the next few weeks?
Polling Question #4
I have ideas about how I could help my clients make behavior changes in their lives using the Tiny Habits method:
1. Strongly agree2. Agree3. Disagree4. Strongly disagree
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Practice!
https://forms.gle/CqnaYqcWZDwSHxN16
Get on our mailing list:www.instituteforwellness.com/tinyhabits
Free 5-Day Online Tiny Habits Training with BJ Fogg and Deborah Teplow
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David Mee-Lee, MD, [email protected]
Deborah Teplow, [email protected]
www.instituteforwellness.com 201-833-4461
Thank You!
www.naadac.org/method-for-lasting-change-webinar
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Cost to Watch:Free
CE Hours Available:1.5 CEs
CE Certificate for NAADAC Members:Free
CE Certificate for Non-members:$20
To obtain a CE Certificate for the time you spent watching this webinar:
1. Watch and listen to this entire webinar.
2. Pass the online CE quiz, which is posted at
www.naadac.org/method-for-lasting-change-webinar
3. If applicable, submit payment for CE certificate or join NAADAC.
4. A CE certificate will be emailed to you within 21 days of submitting the quiz.
CE Certificate
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