Welcome back to another episode of the talk.

Today we are continuing our conversation with Dr. Jonathan Bonnet, all about behavior change.

So one of the questions I had for you is what are some hacks that can help us to create behavior change more consistently that maybe we don't think about when we are setting our goals?

Really good question. So I think probably the biggest one is just visual cues. I love the idea of making things right in front of you so you can't miss them. And these go both ways. So diet is a good example of this. So if you have a like a fruit bowl on your counter, you're going to be more likely to eat fruit because you're going to walk by and you're going to see it. And I'm like, oh, that apple looks

great. I'm going to, you know, eat that. Conversely, if you have a bunch of candy laying out or an M&M's jar, it's going to be way more easy to pick those things up. So sometimes it's just actually, you know, placing things to make our environments work for us.

So I think anytime you can make the places that you're,

you live,

work and play in, default healthy and make those unhealthy options more of a pain and put friction in place, you're going to do a lot better. Again, thinking through sort of the food example, I think about like what you buy at the store, right? If you don't buy it

and it's not at your house, you can't actually eat it. So if you don't have healthy things, you're not going to eat them. And if you don't have unhealthy things, you're also not going to eat them. But I think even about sort of the design of like what your fridge looks like or your pantry looks like. So when you open your fridge, what you want to see are all the healthy, you know, delicious, very colorful choices ready to eat. So your vegetables, your fruits, lean proteins,

whatever it is that you like and enjoy, that should be front and center, not the leftover

domino's pizza or the piece of cake sitting right in front of your eyes. That should be hidden

back in the corner that you have to move five things

and you have to pull all this stuff out to get there. So you can see, again, still enjoy them,

but you also have to work to get it. And sometimes just a little bit of friction, like putting

something in the highest cabinet far away and the way back. One, you forget about it, but two,

you really have to decide you want it versus a convenience choice.

So I think that's a big one is making things very obvious in front and center so that you're more likely to do the things you want to be doing and less likely do the things you don't want to be doing.

So would the hack be actually cutting up the carrots and putting them in the water and putting that in the front.

And then the habit follows.

In other words, is the hack putting the sneakers in the bag that you're taking to work so that you don't have to come home before you...

I'm just trying to get this more granular.

Yeah, no, no, I mean, those are all great. I mean, it's a little bit of semantics because the habit is probably actually going to the grocery store, cutting up and preparing it so that it's ready to go. Oh, okay. But then it then trains the behavior, which is, again, they're both behaviors. So one behavior is actually getting the thing, but then two is choosing to consume it, which again is what we're focusing on

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