How to make or break a habit with the 4 Laws of Behavior Change | Peter Attia, M.D. with James Clear
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- Опубліковано 2 лют 2025
- This clip is from podcast # 183 - Building & Changing Habits with James Clear
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Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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Happy New Year Peter and James! Peter, I’m 64 and did my first 100x100, probably averaged 20 sec rest. Swimming time @1:22/100 avg.
4 Laws of Behaviour change
1. Cues of good habits to be obvious and visible
2. Make the good habit more attractive
3. Make the good habit easy
4. Make the good habit satisfying /enjoyable
The more you have these working, the more likely you will stick.
Dr. Attia was exactly right when he advised addicts to change their social and physical environments. Here's why: According to the opponent process theory of drug dependency, the brain learns to compensate for the upcoming stress of drug intake when there are environmental cues that are reliably associated with the stress. It does this by producing a response that is the opposite of the drug's effect. If the drug lowers blood pressure and pain sensitivity, then the brain temporarily raises them when the cues associated with drug use are present. If the cues are present-the mirror, the $100 bill, the syringe, the drug buddies-but the addict does not take the hit, they experience the full brunt of the body's compensatory states (e.g., rise in blood pressure, shakes, increased sensitivity to painful stimuli). We call those withdrawal cravings.
Former addicts were found to display physiological signs of narcotic withdrawal months or even years after kicking their habit when they were asked to perform their drug "cooking up" procedure while their vital signs were monitored and while they watched a videotape of heroin preparation. These former addicts also reported intense cravings while watching the film. Former alcoholics report intense cravings and evidence withdrawal symptoms when they were entering bars.
There is abundant evidence supporting the opponent process theory of addiction. The upshot is that it is much easier to get clean when the addict is removed from their usual drug-taking environments. The cues aren't there, so the cravings subside. But when they return to their old environments, the cues are there, the cravings return full force, and they succumb. We call that relapse. Recent research indicates that drug addiction is more about avoiding the unpleasant effects of drug withdrawal than seeking pleasure.
You can read more about the opponent process theory of addiction and its relation to free will in my Psychology Today posts on this topic: www.psychologytoday.com/us/blog/good-thinking/201402/the-myth-and-reality-free-will-the-case-addiction www.psychologytoday.com/us/blog/good-thinking/201505/startling-update-addiction
4:10 loved hearing these two go off on a tangent about Anchorman 😂😂😂
Even the brilliant guys can fall into a movie quote trap. Love it! 🤣
Except that it's "60% of the time" and the cologne is Sex Panther, not Black Panther 🤦♂️
@@big_chungus73 I was gonna correct them but didn’t have the heart to 😆
OMG youmade me laugh with the black panther reference.. Was unexpected for a second I thought was a serious analogy..tks
There are cases when inverting the laws to help break a habit backfires, especially the "make it simple" one. For example, my dad stopped smoking by always carrying a cigarette so he could keep telling himself he could wait until later, whereas if he didn't have one, he would be more prone to ask for one when he saw an opportunity, not knowing when another opportunity would arise. While the psychology is reasonable, it admittedly requires high level of discipline. But discipline, after all, is what it ultimately boils down to in ALL cases.
When I quit some years ago, I left a half a pac in my truck console in full view for a whole year!
It doesn't backfire bro. You should apply it by heart.
6:14 the four laws in a nutshell
Thank you!
James Clear reminds me of Tim Ferris
I would just eat the cookie dough so I'm better off not having it my fridge.
Break bad habits better:
Invisible. Reduce exposure. Unsub. Food bloggers.
Unattractive.
Difficult. More steps between behavior.
Immediate consequence.
Invisible. More steps.
Immediate cost.
Lo😅o
Lmao...Really....