[Music]?habits kind of got a bad name?in psychology?we're all focused on how creative and?how amazing and how wonderful human?minds are?because your dogs learn through habits?they were viewed as too limited to?apply to human performance?and it's not how we think about our?behavior right?habits don't involve much conscious?thought?your dog doesn't have much conscious?thought i know it seems like they do but?they don't?but people are pretty simple as well?in research we're able to show?that people act on habits much more than?we're aware of?my name's wendy wood and i'm a?behavioral scientist?i do research on habits and why they're?so difficult to change?[Music]?back in the 1980s some researchers?wanted to convince people in a?four-story office building to start?using the stairs?so they started just the way all of this?would?they started trying to convince people?they put up signs it's good to take the?stairs it's good for your health?it's bad to take the elevator?waste energy?but the signs had no effect?so these very creative researchers?decided okay let's try something?different?they slowed the closing of the elevator?door by 16 seconds?and that was enough?to dissuade people?they reduced the elevator use by a third?and the wonderful thing about the study?is?when they put the elevator door back to?its original speed?people kept taking the stairs?because they had formed a habit to take?the stairs?and they just stuck with it?and it's an example of what?psychologists have called friction?barriers to performing a behavior?distance time?and effort are all friction?friction is really important in?determining what behaviors we repeat and?so what behaviors become a habit?we think we go to the gym because we're?concerned about fitness?we're determined we exert willpower?so it feels like that's a good way to?start to change our habits right exert?self-control and our habits will then?change?but it doesn't work that way?our habits are stored in a memory system?that we don't have access to we can't?fuss with?it's a way of securing the most?important information and protecting it?from change?and so there's no way you can change?that habit memory?except through repetition of other?behaviors?we?repeat a behavior?in a given context in the same way?and we get some reward?when we get a reward our brain releases?dopamine?rewards get us to repeat behaviors and?form habits?one of the really important things about?behavior change is you have to work with?what's around you?habits we organize the way we store?information in memory they form these?associations between contacts?professional chefs set up their stations?before they start?making sure they have all of the?ingredients?all of the utensils pots and pans are?there they've read through the recipe?and it's a great metaphor for all of us?when we go about changing our behavior?we really need an environment that would?make it easier to actually achieve our?goals?there's actually evidence that our?habits?help give us meaning in life?rituals have a habit component?some of the rituals we perform?really are kind of automatic and?habitual?professional athletes provide some of?the best examples of people who?effectively use rituals?baseball players are really well known?for this of having patterns of things?they do before they go to bat?and what rituals give high-level?athletes is a sense of control?because they have something they repeat?they do it successfully?so it really does give them a sense of?confidence?when?we are in environments where we know?what to do?and we feel comfortable doing them?it allows us to effectively multitask?when we practice one thing enough so we?don't have to think about it then we can?do other things?we can make sense out of our world?[Music]

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