How to motivate yourself to change your behavior | Tali Sharot | TEDxCambridge

TEDx Talks
28 Oct 201416:49
EducationalLearning
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TLDRThe transcript from a speech discusses the ineffectiveness of fear-based strategies in inducing behavior change and presents new research insights. The speaker explains that traditional methods, such as warnings and threats, often lead to resistance or avoidance rather than action. Instead, the speaker advocates for positive reinforcement strategies that leverage social incentives, immediate rewards, and progress monitoring. These methods are shown to be more effective in motivating behavior change, as demonstrated by a hospital's handwashing compliance increase to 90% after introducing an electronic board that tracked and displayed handwashing rates. The speech concludes by emphasizing the importance of aligning with the brain's natural tendencies towards seeking progress and control, rather than against them, to achieve lasting behavior change.

Takeaways
  • 🚫 **Threats and warnings have limited impact**: People tend to resist warnings and threats, which often leads to inaction rather than behavior change.
  • 🧠 **Human psychology and fear**: When scared, humans tend to shut down, rationalize, or avoid negative information, which can lead to a boomerang effect of warnings.
  • πŸ“‰ **Market behavior example**: People are more likely to check their financial accounts when the market is high and avoid them when it's low, demonstrating avoidance of negative information.
  • 🧐 **Selective information processing**: People across all ages prefer to listen to and believe positive information over negative, which affects how they learn from warnings.
  • πŸ“ˆ **Progress over decline**: Highlighting progress rather than decline is more effective in gaining attention and motivating behavior change.
  • 🀝 **Social incentives**: Seeing what others are doing can be a powerful motivator for behavior change, as people want to conform and outperform their peers.
  • 🎁 **Immediate rewards**: People value immediate rewards more than future ones, and providing these can help bridge the gap between current actions and future benefits.
  • πŸ“Š **Progress monitoring**: Focusing on and monitoring progress can lead to better behavior change as it aligns with how the brain efficiently codes positive future information.
  • πŸ‘΅ **Age and learning from bad news**: Children and the elderly are less likely to accurately learn from warnings, indicating a need for different strategies for these demographics.
  • πŸ₯ **Hospital handwashing example**: An electronic board showing handwashing compliance significantly increased handwashing rates by leveraging social incentives and immediate rewards.
  • 🌐 **Applying principles for behavior change**: Using social incentives, immediate rewards, and progress monitoring can effectively motivate positive behavior change in various contexts.
Q & A
  • What is the common strategy that people often use to change their behavior or that of others?

    -The common strategy is to use warnings and threats, which is based on the belief that inducing fear will motivate people to act and change their behavior.

  • Why do warnings and threats often have a limited impact on behavior according to the research?

    -Warnings and threats have a limited impact because they often lead to a shutdown response where people try to eliminate the negative feelings, using rationalizations or avoidance, rather than changing their behavior.

  • How does the human response to fear compare to that of animals?

    -Similar to animals, when humans experience fear, the common responses are to freeze, flee, or in some cases, fight. This fear-induced response can lead to avoidance or rationalization rather than positive behavioral change.

  • What is the 'boomerang effect' in the context of warnings?

    -The 'boomerang effect' refers to the situation where warnings or threats can backfire, leading people to become more resistant to change and even reinforcing their existing behavior.

  • How do people's reactions to the stock market relate to their response to warnings?

    -People tend to check their stock market accounts more frequently when the market is high due to positive information seeking, but avoid checking when the market is low to evade negative information. This avoidance behavior is similar to how people respond to warnings about negative future outcomes.

  • What did the experiment involving 100 people and experts' opinions reveal about human behavior?

    -The experiment showed that people tend to adjust their beliefs towards the more desirable opinion, meaning they are more likely to accept positive information about their future rather than negative information, even when it comes from experts.

  • How does the ability to learn from bad news change as people age?

    -The ability to learn from bad news improves as people age from childhood to around 40 years old, after which it starts to deteriorate, making the elderly less likely to accurately learn from warnings.

  • What are the three principles that can drive human behavior and were demonstrated in the hospital handwashing example?

    -The three principles are social incentives, immediate rewards, and progress monitoring. These principles are more effective than warnings or threats in motivating positive behavior change.

  • How does the electronic board in the hospital act as an intervention to improve handwashing compliance?

    -The electronic board serves as a visual representation of the medical staff's handwashing performance, providing social incentives by showing others' compliance, immediate rewards through the act of updating numbers, and progress monitoring by displaying ongoing improvement.

  • What is the significance of highlighting progress rather than decline when trying to motivate change?

    -Highlighting progress focuses on the positive outcomes of a behavior, which can be more motivating than focusing on the negative consequences of not changing. It leverages the brain's efficient coding of positive information about the future.

  • How does the speaker suggest we should rethink our approach to motivating change in ourselves and others?

    -The speaker suggests that instead of using fear and threats, which can induce inaction, we should use positive strategies that capitalize on the human tendency to seek progress, such as social incentives, immediate rewards, and progress monitoring.

Outlines
00:00
πŸ˜€ Understanding Human Behavior Change

The first paragraph introduces the common desire to change our own or others' behaviors and discusses the ineffectiveness of using fear as a motivator. It explains that warnings and threats, such as graphic images on cigarette packets, have a limited impact on behavior. The speaker suggests that humans tend to shut down or rationalize when scared, leading to a boomerang effect where warnings can backfire. The paragraph also explores how people avoid negative information, as demonstrated by the behavior of stock market investors.

05:00
🧐 Beliefs and the Influence of Positive Information

The second paragraph delves into an experiment where people's beliefs about the likelihood of future negative events are influenced by expert opinions. It is shown that individuals tend to favor positive information, aligning their beliefs with more desirable outcomes. This bias is consistent across all age groups tested, from 10 to 80 years old. However, the ability to learn from bad news improves with age until midlife, after which it declines. The speaker emphasizes that everyone is more receptive to information they want to hear, and suggests that understanding this can lead to more effective strategies for behavior change.

10:01
πŸ“ˆ Social Incentives and Immediate Rewards

The third paragraph discusses the power of social incentives and immediate rewards in motivating behavior change. It highlights a study where medical staff's handwashing compliance increased dramatically with the introduction of an electronic board displaying their handwashing rates. The speaker explains that social incentives, such as seeing others' behavior, and immediate rewards, like seeing a positive impact of one's actions, are strong motivators. The paragraph also touches on the principle of progress monitoring and how it can help individuals focus on improving their performance.

15:01
🌟 Positive Strategies for Behavior Change

The final paragraph summarizes the key points, emphasizing the importance of using positive strategies over threats to motivate behavior change. It recounts a personal anecdote about an electricity bill that used social incentives, immediate rewards, and progress monitoring to encourage more efficient energy use. The speaker concludes by stressing that while risks need to be communicated, focusing on the potential for positive gain rather than the fear of loss is a more effective approach to inspire action and change.

Mindmap
Keywords
πŸ’‘Behavior Change
Behavior change refers to the process of modifying one's actions or habits. In the video, it is the central theme as the speaker discusses strategies to induce positive behavior changes in oneself and others. The speaker mentions examples such as stopping snacking or smoking, illustrating how behavior change is attempted but often met with resistance due to fear-based warnings.
πŸ’‘Warnings and Threats
Warnings and threats are common strategies used to deter negative behaviors, often seen in health campaigns and policies. The video challenges this approach, stating that they have a limited impact on behavior change. The speaker cites the ineffectiveness of graphic images on cigarette packets as an example, highlighting the need for alternative strategies.
πŸ’‘Resistance to Warnings
Resistance to warnings is the human tendency to ignore or dismiss cautionary information. The video explains this phenomenon through the psychological response of fear, which can lead to denial or avoidance. This concept is crucial as it underpins why traditional scare tactics often fail to bring about desired behavior changes.
πŸ’‘Rationalizations
Rationalizations are justifications people make to maintain their beliefs despite contradictory evidence. In the context of the video, the speaker uses the example of a smoker downplaying the risks due to a family member who lived a long life while smoking. This highlights how rationalizations can counteract the intended effects of warnings.
πŸ’‘Social Incentives
Social incentives are motivational factors that encourage individuals to conform to the behaviors or standards of their social group. The video discusses how showing medical staff their handwashing compliance rates compared to others significantly improved their hand hygiene practices. This principle leverages the human desire to fit in and outperform peers.
πŸ’‘Immediate Rewards
Immediate rewards are tangible or psychological benefits that individuals receive right away for performing a desired action. The video uses the example of an electronic board in a hospital that displays handwashing compliance rates, which serves as a form of immediate positive feedback. This concept is key to understanding how positive reinforcement can be more effective than fear-based warnings.
πŸ’‘Progress Monitoring
Progress monitoring involves tracking and displaying an individual's or group's improvement over time. In the video, the speaker explains how an electronic board in a hospital helped staff focus on their handwashing performance, leading to significant behavior change. It is a powerful tool as it provides a clear visual representation of improvement, which can motivate continued compliance.
πŸ’‘Positive Image Maintenance
Positive image maintenance is the human tendency to maintain a favorable view of oneself, often by ignoring or downplaying negative information. The video argues that instead of confronting people with harsh realities, it's more effective to work with this innate desire to preserve a positive self-image. This concept is central to the speaker's argument for using positive reinforcement rather than negative warnings.
πŸ’‘Information Avoidance
Information avoidance is the act of deliberately not seeking out or ignoring information that is perceived as negative or distressing. The video illustrates this with the example of people checking their stock market accounts less frequently when the market is down. This behavior is relevant to the discussion on why warnings and threats often fail to motivate behavior change.
πŸ’‘Control and Agency
Control and agency refer to an individual's perception of having influence or command over their actions and environment. The video emphasizes the importance of giving people a sense of control as a motivator for behavior change. An example from the script is the electricity bill that encourages more efficient energy use by showing progress and giving the user a sense of control over their consumption.
πŸ’‘Habit Formation
Habit formation is the process by which a behavior becomes automatic through repetition. The video discusses how immediate rewards can help form habits, such as quitting smoking or starting to exercise, by associating the behavior with a positive outcome. This concept is important for understanding how positive reinforcement can lead to long-term behavior change.
Highlights

The common strategy of using warnings and threats to induce fear has limited impact on changing behavior.

Graphic images on cigarette packets do not deter smokers, and can even lower the priority of quitting.

When scared, humans tend to shut down, rationalize, or avoid negative information.

People are more likely to seek out and remember positive information over negative information.

The ability to learn from bad news improves with age until around 40, then declines in older adults.

Using positive strategies like social incentives, immediate rewards, and progress monitoring can be more effective in motivating behavior change.

In a hospital study, displaying handwashing rates led to a 90% compliance rate, driven by social incentives and progress monitoring.

People value immediate rewards more than uncertain future rewards, even though they care about their future.

Providing immediate rewards for behaviors that have future benefits can help form lasting habits.

Highlighting progress rather than decline can better capture attention and motivate action.

Giving people a sense of control is a powerful motivator for behavior change.

Fear and threats can induce inaction, while the excitement of gaining something can drive action.

Instead of trying to distort people's positive self-image, work with it to motivate change.

The British government increased tax compliance by 15% by highlighting that most people pay on time.

Positive reinforcement strategies can capitalize on the human tendency to seek progress and improvement.

An energy bill used social incentives, immediate rewards, and progress monitoring to motivate more efficient electricity use.

The brain is more efficient at processing positive information about the future, while struggling with negative information.

Children and the elderly are the least likely to accurately learn from warnings due to differences in cognitive development.

Transcripts
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