877 - The secret to self-control

Tiny Leaps, Big Changes

Gregg Clunis

Mental Health, Health & Fitness

4.2 • 917 Ratings

🗓️ 5 June 2023

⏱️ 14 minutes

🔗️ Recording | iTunes | RSS

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Summary

YouTube: https://youtu.be/tGgduo5D4R0

Instagram: https://instagram.com/tinyleaps

TikTok: https://tiktok.com/@tinyleaps

In this episode, we look at a basic process that just might help improve your self-control.

Episode Overview:

1. Trigger Mapping: We kick off by defining what trigger mapping is and discuss why it plays a crucial role in behavior modification. The idea behind trigger mapping and its profound impact on our behaviors is explored.

2. Deep Dive into Triggers: We dive deeper into triggers using the Fogg Behavior Model. We then proceed to categorize triggers into two broad types - internal, those arising from our feelings, and external, those driven by events around us. Common examples of triggers and their implications are also looked into.

3. Neutrality of Behaviors: Here we delve into the concept of the neutrality of behaviors, emphasizing that behaviors in themselves are neither good nor bad. Instead, they often get their labels from societal or cultural influences. We discuss how behavior aligns or doesn't align with personal goals, underscoring that it's okay either way.

4. The Power of Awareness: We shed light on how increased awareness leads to significant behavior changes. Conscious recognition of one's thoughts, emotions, and actions is a pivotal step towards self-improvement and personal growth.

5. How to Trigger Map: Wrapping up the episode, we provide a comprehensive guide on how to engage in trigger mapping. The process starts with identifying actions perceived as 'negative', and then analyzing the situation surrounding these actions. We delve into the role of internal and external factors and demonstrate how to map a trigger (or list of triggers) to the action. We then discuss strategies on how one could potentially change the trigger-action sequence. An example of this could be the habit of overeating when staying up late.

This episode will help you understand your triggers better and equip you with the necessary tools to enable behavioral change. Tune in to gain insights into the science of triggers, the neutrality of behaviors, and the power of awareness.

Transcript

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0:00.0	In this episode, I want to talk about the secret to self-control.
0:05.1	Get excited because this is tiny leaps.
0:09.1	Big changes.
0:10.1	Welcome. Welcome to another episode of Tiny Leaps,
0:15.0	Bait Changes, where I share simple strategies you can use to improve your life.
0:23.0	Now, one of the things that we talked about in the last episode
0:26.0	was this idea of the behavior chain.
0:28.5	Now, the idea was pretty simple.
0:30.0	When you take a behavior, when you pursue something, when you try to do something when you actually follow through on doing that thing there are four pieces to that puzzle
0:41.0	There is the trigger there is the. There is the trigger, there is the thought, there is the action, and there's the
0:46.1	consequence. And each of these four pieces plays an important role in helping us to follow through on the behavior, helping us to drive motivation for the next behavior, and so understanding it is something that has enormous value, like massive,
1:02.8	but it's not enough as we saw in the last episode,
1:06.8	which by the way, if you haven't listened to that episode,
1:09.5	highly, highly recommend that you do.
1:11.3	But as we saw in the last episode, it's not enough to just
1:15.2	understand the system. That doesn't necessarily make it possible for you to change the
1:21.2	situation that you're in, because while in
1:23.9	in the idea is if you change certain things at the top of that process so
1:29.4	for example the initial trigger or your response the thought to that trigger in theory you should be able to change
1:36.4	the action and therefore the consequences but it's not that easy so many of the triggers that we experience come from things outside of our control. They come from the environment or the social space that we existed.
1:50.0	So many of our thoughts, our immediate responses to those triggers come from things outside of our control.
1:57.0	We come from the culture we grew up in, the viewpoint that we have on the world that we've adopted from all of the
	...

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