The Science of Making Good Habits in Long Term Sobriety (E242)

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Many of us eventually realize that we have unhealthy habits like eating a bunch of junk at night, drinking way too much caffeine, not exercising, and more. We want to change these, but changing habits is tough. We can easily get into the same cycle we did with our drinking where we say we’re going to do it and then we do nothing, or we get inspired briefly, and then go right back to normal. So how can we take advantage of the brain’s habit building system to get some healthy habits into our lives? In this episode you’ll learn how the brain forms habits and what makes the process quicker or slower. I’ll discuss a few ways that you can approach making new habits so it’s easier to follow through.

What to listen to next:

E238: why moderation doesn’t work

E228: why alcohol captures and holds your attention

E216: 4 types of impulsivity

Resources I offer:

• Community & Meetings: Living a Sober Powered Life

• Anger Management

• Free resources

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Cite:

Gillian Tietz. The Science of Making Good Habits in Long Term Sobriety (E242). Sober Powered. 2024

Please respect my intellectual property and properly credit me if you share my work.

Sources

1. Kurzgesagt – In a Nutshell. How to Change. 2024

2. van der Weiden et al., How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Frontiers in Psychology. 2020.

3. Milkman KL, Minson JA, Volpp KG. Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling. Manage Sci. 2014

4. Albushoke M, Sepehrianazar F. The Relationship Between Health Anxiety, Social Support, And Cognitive Emotion Regulation With The Motivation To Change The Behavior Of Patients With Coronary Heart Disease In Urmia City, Iran. Nursing and Midwifery Journal 2023

5. Christakis NA, Fowler JH. The spread of obesity in a large social network over 32 years. N Engl J Med. 2007;357(4):370-379. 

6. Keller, J. et al. Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology. 2021