How to SCIENTIFICALLY break bad habits

[@Thomasfrank]

This is an awesome format! Definitely agree with the point about not mixing addition and habits now. The line is certainly blurry (as with most spectrum-based conditions that are made binary through diagnosis criteria), but I'd now be a lot more careful with any discussion around addiction. Perhaps this topic is due for a refresh on my channel. I'm curious about the term "crystalization" - is that something specific within psychology? Final point - is there research on the overjustification effect as applied to the avoidance of unwanted habits? I'm well aware of how monetary and other external rewards harm intrinsic motivation for positive habits (the carrot side), but less informed on any research that's been done on the "stick" side. In my personal experience, creating potential monetary and social consequences has been extremely effective for avoiding bad habits or sticking to good ones that I know (through repeated experience) I don't intrinsically stick to. And anyone who has ever been through boot camp can attest to the powers of an external commitment device. One thing I've always been wary about when it comes to overjustification research is the potential for the results to be applied to an overly wide range of situations. Anyway, thanks for making this video, and keep up the great work!

[@PeteJudo1]

Hey Thomas, thanks for checking out the video! Yeah, I appreciate that this video was not made that recently, just chose it because it had lots of great talking points. I'm sure you know a lot more now and have different views compared to back then. Love your recent stuff man. Crystallization as a technical term in psychology usually refers to a type of intelligence like fact-recall. I didn't use it in this way in the video. I was just using the word crystallization as a synonym for "concreteness" which in hindsight might have been clearer wording. "Concreteness" of an idea refers to how well we can understand, interpret and visualize an idea in our mind. From research, internal methods (like visualizations) to control habits aren't effective in the long run. To me looking at your intervention, it was almost certainly the fact that the picture was on your phone (external), that was the biggest reason for it becoming a successful intervention. A message that simply said "don't buy energy drinks" may have worked just as well, but then again personalization and emotion definitely make interventions more effective too. Regardless, I'm glad it worked, and you managed to quit. Great question about "the stick". There is a really nice study by Dan Ariely that introduced a fine to parents that showed up late to pick up their kids. What they found was that after the fine was introduced, MORE parents came late rather than less. The fine became a price that could be exchanged for bad behavior, rather than a deterrent. econlife.com/2018/09/unintended-consequences-from-fines/ Here is another big summary paper from Gneezy explaining the phenomenon rady.ucsd.edu/faculty/directory/gneezy/pub/docs/fine.pdf Since your financial punishment was so high relative to the crime, I think this may have worked better. But the key point you make of it "hurting your pride" too (as well as your wallet). That pride part is really key to making the fine work. Otherwise it just becomes a price for being naughty. Hope this helps, thanks for sharing on Twitter dude!

[@aidanchongeh]

I found this channel through Thomas Frank and I’m absolutely loving these videos. As a productivity and science nerd, this has managed to help scratch this itch I never knew had. Looking forward to more!

[@PeteJudo1]

That’s amazing mate. Thanks so much for watching 🙏

[@PsychologyofLiving]

So often we may hear things somewhere and just accept them as fact. Taking those next steps to fact-check can be a crucial part of the learning process and help us dive deeper into what we are exploring. Love the content you are putting out! Keep up the amazing work! :)

[@jamsantos7697]

Please upload more of these! Great content, btw. Definitely worth watching 🤘

[@PeteJudo1]

Thanks Jam! Appreciate the support!

[@enriquemelchor2497]

I´ve just started to follow you, I´ve seen a couple of videos and a I really like your dynamic of presenting them, the way of your analysis through science. Keep going

[@PeteJudo1]

Thanks Enrique!

[@PeteJudo1]

Who else should I Fact-Check?

[@sarthakdawas]

Sadhguru

[@hajar9766]

Ali Abdaal productivity tips

[@aidanchongeh]

I would love if you could fact check this book called Atomic Habits by James Clear. It’s changed my life in more ways than one and I would love to hear you talk about it!

[@JustineAprilJ]

I second Atomic Habits!

[@PeteJudo1]

I haven’t read it, but James Clear is so popular. I’ll have to I think

[@praveens4279]

New subscription & Absolutely loving the channel,keepup the good work!

[@PeteJudo1]

Thanks Praveen!

[@LAIDBACKMANNER]

Great video... Subbed!

[@LAIDBACKMANNER]

******** - 7:23- Does anyone know the name of that panting in the background of the professor on the left? I had picture in the house that I grew up in and would really like to buy a replica painting for my home. ********

[@kimani_wj]

Really good stuff. 👌

[@HACKTHATHABIT]

good stuff, Pete!

[@cassie1022]

great content! super helpful :))

[@brigitpimm8488]

I had a similar experience with beer I realised the fizziness was a big part of what I enjoyed so I replaced it with fizzy water and it worked!

[@PeteJudo1]

Congrats!

[@andrewsylv]

Great video, but you missed subtracting a point for making a dark side of the moon analogy and posting an image of the side of the moon visible from Earth - so not the dark side!

[@PeteJudo1]

Hahahaha 😂. Nice catch lol. Luckily for Thomas I only critique bad psychology not bad astronomy 😂

[@Bea2u]

Hi. Great video. I'm trying to improve my habit-building techniques, so I've been watching various related videos like this and reading several books on the topic including Dr. Wood's. However, one thing mentioned in James Clear's Atomic Habits is the value of how you view your identity. I was wondering if beyond the external prompt of Thomas Frank's photoshopped image, couldn't it also be him telling himself he's the kind of person who does things to be healthy whereby his face would be clear? Or does the identity theory not hold so much water? I've only started Good Habits, Bad Habits so I don't know if Dr. Wood touches on this. Thanks!

[@PeteJudo1]

I don’t think the identity theory is nonsense, its a somewhat under researched area in the literature right now. It’s definitely possible that the identity factor made the intervention MORE effective. But research consistently shows that internal methods of habit control are no where near as effective as manipulations to your environment. My point in the vid is that I think Mr. Frank overemphasised the visualisation part of the intervention, and underweighted the role of the physical prompt. Which the research would strongly suggest was the more effective of the strategies.

[@Bea2u]

@@PeteJudo1 Thanks!

[@vincenzodemichelis2490]

Wonderful! Just a thing, might you avoid to put those "Bips" and other sounds at so high volume in the video?

[@PeteJudo1]

I’ll try! Baby KZbinr here!

[@thegiantratthatmakesalloft9415]

He said break bad!

[@Mel-mu8ox]

instant gratification can create habbits, but it is NOT a habbit? I can see why ppl mix the two up. If I bight my nails when nervous, and am nervous for a few month, I will get a habbit. But I will not be gratified. I might not even realise I'm doing it :/

[@ADAM-im]

some when sad watch dirt. some instead go gym for happuness cause its their habit! they like it

[@fahad1003]

Nice video & keep going

[@PeteJudo1]

Thanks Fahad!

[@fahad1003]

@@PeteJudo1 😀