The Mel Robbins Podcast - How to Motivate Yourself (and Others) to Change Any Behavior

Episode Date: May 30, 2024

Do you want to know the secret to unlocking motivation in yourself or someone you love? If you want to change any behavior for the better…. Or if you’ve got someone in your life (don’t we all?!) who you wish would change… Today’s episode is for you. You’ll learn why guilt, pressure, fear, crying, threats, and ultimatums will not help anyone change, and there’s a scientific reason why. Then, you’ll learn the 3 very specific tactics that inspire anyone to quickly change their behavior for the better, including specific scripts that you can use with even the most stubborn people.Teaching you today is #1 neuroscientist, Dr. Tali Sharot. She’s here to debunk the myths of behavior change and teach you how to make any change, big or small. Dr. Sharot is a behavioral neuroscientist, professor at both University College London and MIT,  and the director of the Affective Brain Lab at University College London.Her research integrates neuroscience, behavioral economics, and psychology to study motivation and behavior change.By the time you finish listening, you’ll know EXACTLY what to do to create any change you want.For more resources, including links to Dr. Tali Sharot’s research, website, and social media click here for the podcast episode page. If you liked this research-packed episode, you’ll love this episode: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same.Connect with Mel: Watch the episodes on YouTubeGo deeper with Mel’s free video course, Make It HappenFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Disclaimer

Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. Have you ever had one of those days where you wish you had a magic wand? You know, you could just point it at the people that you love and wave the wand at them, and boom, they would change. Suddenly, the person that you're dating or married to or one of your kids or maybe one of your parents would magically become the person that you would love for them to be. Suddenly, they turn off the TV and head to the gym, or they're doing the dishes without being asked. They're not only looking for a new job, they've found the job. Stop overspending. Drink less.

They're more exciting in the bedroom. Well, today you're going to learn that you don't need a magic wand because the number one neuroscientist from MIT and University College London is here to teach you how to make other people change. I am so glad that you tuned in today. I'm Mel. I'm so excited about this conversation because you and I are going to be learning from a world renowned neuroscientist whose research focuses on how you can change other people's behaviors and opinions.

And you know how I always say that you should share these episodes with the people that you love? Well, this one you are really gonna wanna share because you're gonna learn why guilt, pressure, fear, crying, pleading, threats, ultimatums are not working with the people in your life and they're not working when the people in your life

use them on you. And there's a scientific reason why. By the end of this episode, you're gonna understand exactly what to do to motivate someone and yourself to change any behavior. And our expert is also here with brand new research that will convince you that change is not just a part of life. Change is an essential part of your life

because it is connected to your happiness and joy. Dr. Tali Sherritt is a behavioral neuroscientist and the director of the Effective Brain Lab at University College London. Her research integrates neuroscience, behavioral economics, and psychology to study how emotion and motivation influences people's beliefs and decisions. She's also a professor at both University College London and here in Boston at MIT. And she's also the bestselling author of three books, including the brand new book,

Look Again. Dr. Tali Sherritt, welcome to the Mel Robbins podcast. I am so excited to be here. Thanks for having me. I was super excited to have you come on, because every single one of us has somebody in our lives that we love, but we would love to have them change. Whether it's to have them be healthier and exercise more, be better with money or maybe clean up after themselves or get motivated and find another job.

And no amount of pressure or wanting or wishing is working, at least not in my marriage. So I'm just gonna paint a scenario for you so that everybody who's listening, whether they're dealing with the situation or not, can start to apply it to that dynamic. So let's just say you have somebody that you love, and they're sitting on the couch,

and it's a Sunday afternoon, and they're happily watching golf. And as you see them sitting there, you feel this judgment and frustration rise in your body and you start to think, why aren't they outside exercising? Why are they not like all the things that you would like for them to be doing?

And I think we know in our minds that the eye roll or the, hey, it's nice outside, you should go for a run, is probably not going to work. And so what are we getting wrong based on the research about trying to change other people? So there's a lot that we're getting wrong. But maybe just the premise that, you know, when you want to try to change someone, obviously what they're feeling is you want to try to change someone, obviously what they're feeling is,

you want to try to control me, right? And that is really the worst thing. I mean, once someone feels like you're trying to control them, you're trying to restrict their agency, that lowers their motivation, that causes us to feel anxiety. Why do we have this desire to want to control what somebody else is doing? So the desire to control is the main desire of a human being, right? We want to control

everything and the reason it's kind of hardwired into us is because it is adaptive. If we can control, imagine a scenario, you can control everything. Well then, right, you can get all the rewards, whether it is social rewards or just, you know, money, food that, you know, and avoid all the harms if you were. So we have this instinct, right, of the need to control, we have a need. And then that's true for everything around us, right. And of course, there that's true for everything around us, right? And of course, there's like, there's individual differences, right? You have these like highly controlling people and people that are more relaxed, but it is this need that we all have

to some extent, and particularly in certain situations, like in a partnership, right? You have to learn that it's not helpful. Right? And I think it's not helpful in a partnership, partially because when you do those kind of things, it makes also the other person feel not only you're trying to control them, but that they're not enough, right? That you're kind of like seeing the negatives rather than the positives in this other person. So I think in some situations, perhaps what we need is to work on ourselves. That's not the answer I want to hear.

How do we just let them, you know, watch whatever they're watching? So, I mean, you have to pick your battles, right? Yes. First of all, thank you for explaining this because you're making me, and I hope the person listening, to stop and actually think about the bigger dynamic here. So on one hand, every single human being wants to feel a sense of control over themselves. You use the word agency. Is that what that means, that I'm in control of myself?

Right. Okay. So you want to feel in control of yourself, the person that is in your life, whether it's a partner or a parent or a child or a colleague, anybody that you kind of would like them to change something, you both are feeling this need to control your own world. Basically what you're saying, and I've never thought about it this way, is that my desire to want other people to just be a little better because it's going to help their health,

it might help them with their money, it might make them happier, that's my opinion. My desire to control them is in direct conflict with their fundamental need to be in control of themselves and their own life and their decisions. Part of the reason why we have a desire to change others is because it's part of our need to control everything in our own life. Can you explain more about that? We want to change people in our life, whether it's our partner, our kids, or our parents, or our employees, or colleagues,

partially because by doing that, we can control our world, right, to some extent. And I mean, it's not, it could be subtle, and it could be not even something we're conscious of, but that's part of what's going on. We also have a responsibility to help others, right, to alter others in many situations. Like definitely when it's about our children, right? So we definitely want to kind of help them figure out what is good behavior, what is not a good behavior. You know, if you have students, if you're a doctor, interacting with patients, helping in whatever clients. I mean, in many situations, journalists, social media, you go on social media, right?

You're saying something that is going to influence other people. So even if we think we're not doing that, we're doing that, right? So the way you behave, the emotions that you show to others, that what you do, your choices, are going to affect people around you. We need to think about what is our influence and is it a good one, right? And we have more of it than we think because in fact, you're actually influencing just people randomly around you. So if you sit on the subway and you're eating an apple, you don't realize it, but that actually is gonna influence

what other people around you feel like eating or what they choose later, to some extent. It has some influence, right? Really? Yes, don't you feel that? You see someone eating an ice cream and you're like, a lot of times you see someone eating it and it's like, oh, I want an ice cream too, right?

So it has some influence, but let's take another example. If someone's stressed, you don't know this person, they're just sitting, you know, just in front of you on a subway, they will have some impact on your emotional state. And there's many studies showing that. People are stressed or make people around them more stressed even if they don't know them,

even if they're not actual people in their life, right? Just random people. If you're happy and joyful, that also will, it's called emotional contagion, right? So that will happen. And it happens for a good evolutionary reason, which is if you're fearful or stressed, there might be something around us that is a reason that I should be fearful and stressed as well, right? So I pick this up, right? You're the kind of little facial clues that say you're afraid. My brain is saying, ooh, she's afraid, you know,

maybe there's something dangerous here. And so I then have this fear as well. And this is all happens really, really fast and really, really subconsciously. Or if you're very like excited, maybe there's something around us that I should be excited about, right? Again, it's not conscious,

but our brain does this very, very quickly. So it's important for people to just consider that, that we have a lot of impact on people around us. And I mean, much more when it comes to people who are actually in our home, right? Our family or in our workplace. I already have a couple takeaways and I want to pause and highlight them to make sure that I am tracking because you're making me see things at a deeper level than I think I've ever considered.

And first of all, I'm learning that of course we have influence over the people around us. Of course you have the power to influence somebody's behavior for better or for worse. So that's one thing. And I think that's good news because you hear a lot of that, you know, you can't change somebody else. I'm also realizing that the need to control your own life and your own surroundings is what's pushing you to push other people to do things. And so that may never go away.

But what I'm hoping is that you can teach us how to be more effective with the influence that we have on other people so that we can influence them for the better. So let's go to the scenario where your significant other's sitting on the couch, they're happily watching golf on a Sunday. You come in and you see them and you immediately have this sense of judgment and you have an opinion and you have this desire to control. And I'm also going to say, in that scenario, I'm typically somewhat stressed. And so my stress in the situation, even though I think I'm a loving person

and I really care about this person and I'm right, I'm certain that my significant other on the couch, happily watching golf, is picking up on my stress, either through the tone of voice or the eye roll or some hormone I'm emitting. And I would imagine that they then respond with stress. Is that also kind of part of what's going on, that you're escalating it without realizing it?

Absolutely. And perhaps what you're trying to do is reduce your own stress, right? Oh, wait. By changing the other person. That's right. Because change your emotional state, right? I mean, there's a lot of reasons why this could be. But A, if you're stressed and now I'm able to impact my environment, perhaps like change the behavior of my partner, that could actually reduce my stress, right?

And so maybe subconsciously what you're trying to do is reduce your stress. Or maybe your stress, because you are concerned about your partner. Maybe they have a heart condition and that causes you stress. And again, what you're trying to do is reduce your stress by altering the other person. It's so true, because if you're worried about somebody, because you're worried about their spending,

or you're worried that they're not taking care of themselves, or you're worried that they're in a dead end job, that causes you stress. And so you think the solution is make that other person change, and then this problem that I'm feeling goes away. And then we call it love. It's not that normal.

So maybe we can dig into why exactly this doesn't work, because it is my mission that after this conversation, that as you listen to this, you not only have epiphanies and insights, but you've got a deeper understanding of why the way you've been approaching this for yourself and other people isn't working. And that should inspire you, I hope, to try a tactic that will based on the research. Yeah, absolutely.

Does fear ever motivate somebody to change? Okay, so it depends what kind of change you want. Yeah, absolutely. Does fear ever motivate somebody to change? Okay, so it depends what kind of change you want. And here's the difference. Do you want someone to start acting in a certain way? Going to the gym, working hard, right? Or do you want them to stop acting? And that matters.

Like, for example, do you want someone not to share confidential information? Right? Do you want to induce action or inaction? Okay. So I want you to listen. And as you're listening, I want you to think about whatever scenario. And does this work with both other people and yourself? Yeah. Yeah. Okay, great. So are you trying to make yourself start to do something new like exercise or stop doing something like gossiping? Okay. Right.

So it is especially fear is especially not effective if you're trying to get someone to act. Okay. Gotcha. So the proactive, you're gonna go do this new thing, fear does not work. Right. So for example, telling someone if you don't go to the gym, you'll be fat, right? That's a fear strategy.

And you're trying to use a fear strategy to get someone to do something. And the reason it doesn't work so well is because of something known as the approach avoidance principle. So what is that? To get the good stuff in life, whether it's a promotion or a chocolate cake or love,

you need to do something. I'm firstly, I need to move my arm To get the good stuff in life, whether it's a promotion or chocolate cake or love, you need to do something. I'm thirsty. I need to move my arm to get this water and have a drink, right? Yes. So to get the good stuff, on average, we need to act. And so our brain has evolved in this kind of environment where there is a connection between a reward and an action.

Okay. And so when we concentrate about the reward or we expect something good, a go signal is activated deep in our brain and it makes us more likely to act. That's cool. On the other hand, to avoid the bad stuff in life, whether it's untrustworthy people or deep waters or poison, often, not always, but often what we need to do is not to act. Yes. Right. And so there's a connection that kind of evolved in our brain where when we expect something bad, there's a no-go signal deep in our brain, goes all the way to our motor cortex and makes inaction more likely. It reduces action. Of course, we're sophisticated creatures. We can overcome this. So that means if, you know, if you think something

bad is going to happen mostly you first freeze Only then you do something right so a reward i'm running Bad thing i'm standing put right and so you can see why to motivate someone to act It's better to kind of highlight the reward not the fear because fear causes inaction That's huge You're basically saying anytime that you use fear or a make-wrong on yourself or someone that you love, it causes you as a human being to freeze. Yes. It is completely backfiring as a tactic. If you're expecting somebody to go proactively be better with with money, or to look for a job,

or to have healthier habits, or to get out of bed earlier, or to help out more around the house, if you're using fear and make wrong, the immediate reaction internally is paralysis, fear, hesitation. Yeah, that's the immediate reaction. Wow. And of course you can overcome this, you know, so I'm not saying anytime that people are afraid or anytime that you use fear is not going to work, but that's kind of the basic mechanism. We've done really simple experiments where we ask people they have to press a button

to get money. Yeah. So that's a reward. Action reward, right? And then we have a condition where they have to press a button to avoid losing money. So they have to act to avoid a punishment. They're much better at pressing the button to get the money, right? Of course. Then pressing the button to avoid losing the money. That makes a lot of sense. Let's just take an example like somebody that you love is vaping or smoking or doing something

that we know has a very negative impact on your health. And you get frustrated and you're just like, I'm just, you need to quit vaping. I'm really scared you're gonna die. Your lungs are gonna blow up. Like whatever you end up saying and erupting at somebody. Why does that kind of like scaring tactic not work? One of the reasons is that we tend to think automatically it

won't happen to me, right? Yes, people, other person who will smoke, you know, they're going to die young, they're going to have lung cancer, but I'm probably going to be okay because I have these special genes. Often what we find is that actually reframing the message and making it about positive and progress works better. So I have a few girlfriends who smoke and sure they are concerned about cancer but I see that really what's driving them to try to stop smoking is that they want to have a nicer glow, better skin, right? So you want to reframe this to highlight what is a positive outcomes instead of saying to, if you take route A, you will lose time and money,

which is the negative frame, right? You would say, if you take route B, you will gain time and money. So does this work in both the situation where you want to motivate yourself and in situations where you're trying to motivate someone else to change? Yes, absolutely. In many cases, the kind of things that help us in changing others, we can also use on ourselves. In your research, you say that there are three different types of way that you can motivate someone or yourself to change. Can you, what are the three and then let's walk through them one by one? So one is social proof, social incentives. What are other people doing?

It is relatively easy way to change behavior, right? Highlighting the positive action of others. And let me give you an example of how this is done. Maybe we'll start kind of like on a large level, then we go into our personal life. Great. So, the British government, they used to send a letter to people who didn't pay their taxes on time. And they said, you know, it's really important to pay your taxes.

And that didn't help very well. So then after that, they added one sentence and that sentence said, nine out of 10 people in Britain pay their taxes on time, right? They're highlighting the good behavior of others. And that increased compliance by 15% and fought to bring the government 5.6 billion pounds. So that's amazing. Okay, now let me ask you though, because here's the thing. If I listen to that example, I think to myself, if I were to march in and say to my husband, Chris,

you know, Tali's husband is exercising every day of the week and he looks really great. That would probably not motivate Chris. I don't think, but that's the social proof. Like how do you use social proof when you're trying to nudge somebody else in a positive way? The other kind of thing to think about when it comes to social incentives and social proofs is that if you're trying to change a behavior, it's really helpful to model

that behavior, right? So if you want kids not to be on their phones and you're on the phone half the time, right, that's not good. Well, you want them to eat well, but then, you know, you're on the phone half the time, right? That's not good. Well, you want them to eat well, but then you're not eating the apple. Well, that's not good. So you need to model that behavior. And so with like getting your husband to go out and run, you can come in and like be like, oh, ready for a run. And then try to convince them to come along with you, right?

Maybe it's more like for you, right? Got it. You know, the joke of the example that I gave you is that Chris is the one that exercises and I'm the one sitting on the couch. Another one of the three ways to motivate people is immediate reward. Can you give an example of how you can create

an immediate reward from somebody else? And how do you even figure out what's a reward for someone else that they might respond to? So one clear immediate reward that everyone loves is kind of like reinforcing them social feedback when they do something. So a friend of mine, anytime when I ask him about like, oh, how are your kids are doing? Or I asked him about something that he told me he was having trouble with. He was trying to get over it.

There's like sometimes a colleague that he was having a problem and then like a week later I was asking, oh, how did what happen? What he always says is like, oh, thank you for asking, you know, and by saying thank you for asking, that causes me to want to do that kind of thing again, right? To be kind of perceptive about what it would like what people are telling me, to ask about it. So he's basically reinforcing this behavior by giving me an immediate reward. The moment I did this, he said, thank you for asking, and that's my reward, right? Yes. This is so fascinating, and I think it's really important.

And so I want to see if I am tracking with you and go back into our living room where that unsuspecting person is sitting on the couch happily watching golf and you walk in the room and you're really stressed out and if we take what you just told us to do based on the research, if you were to do something negative and you were to pressure that you should or whatever. I'm not going to let you turn on that you're basically saying the brain doesn't even absorb it. They just tune you right out and they are not motivated. But if you were to go, hey, honey, you know, it's beautiful outside.

And if you go outside and you actually get your run in after this golf match is over, you're going to be so much more energized tomorrow morning that that would be a better way. Yes, absolutely. I had someone tell me that they learned about this and then they went back to their teenage boy, which usually they had a lot of struggles in the evening about when to go to sleep. And they usually said, well, if you don't go to sleep by 10 PM, you're going to be tired the next day and so on. It didn't work.

But then after reading the book, she went back and she said, if you go to sleep early, you'll look better and be more energetic for your girlfriend. And she said that worked perfectly well. Well, I mean, it's such a simple trick, but it makes so much sense. And I'm even thinking about it with myself. Like I'm constantly shaming myself. Oh, I should get up.

I should do this thing versus thinking about, well, what do I actually care about? Absolutely. Dr. Sherritt, I am so grateful that you are here because I am learning so much about what I'm doing wrong and why it hasn't been working. And I feel empowered to try new strategies. And so I want to take a quick break and hear a word from our sponsors.

And while you're listening to our sponsors and they bring you this show at zero cost, I also want you to think, who in your life can you send this to? Because maybe it's somebody that's nagging you, maybe it's somebody that you really want to get this information to so that they have the research and they can better empower themselves to change. So go ahead and share this episode with someone that you love,

take a listen to our sponsors and do not go anywhere. Please and let me tell you about the reward because we're not only going to keep inspiring you, we have so many specific takeaways coming up that you're going to be thrilled that you stuck around to learn and we'll be waiting for you after a short break. Stay with us. Welcome back. It's your friend Mel and we are here with the remarkable neuroscientist Dr. Tali Sharit. She is teaching us all about change, the things that we're doing wrong when it comes to trying to change other people and what we need to know about the research so that we can better inspire ourselves, empower other people in our lives to change. So Dr. Tali, we all know what we could or should be doing, right?

You know that if you want to be healthier, you need to exercise today. You know that if you want to write the book, you need to be writing today. You know that if you'd like to be in a different job in a year, you better dust off your resume and do it today. Why is it so hard to make ourselves do those things? Why do we procrastinate when we know what that positive thing is that we do want? So that positive thing in all the examples that you just gave, they're in the future. Right?

While the good stuff is just in front of you, right? So the chocolate cake is there, I can have a bite now and immediately I'll get a sugar rush. Immediately. It's certain. Or the drink is there, I'll drink it and for the immediate time it will make me feel good, right? Or I can sit on the couch and watch golf or Netflix show

or whatever, and that will be an immediate gratification. The joy is immediate. For all the other things that you said, I will do the action now, but mostly the rewards will be in the future. So I write the book now, it'll be published like in two years, right? I exercise now, I will eventually fit into my jeans,

but it's not gonna happen immediately, right? So there's this problem between, it's a temporal gap between what we need to do, which we need to do it now, and the reward that we will get would be in the future versus the stuff that's probably not good for us, but the reward is immediate, right? So that's a problem. And part of the problem is what's known as

temporal discounting or present bias. What is temporal? Right. Oh, temporal is just time. Oh, okay, great. So there's a huge gap of time between the action I need to take and the long-term benefit of taking this action right now. Right.

And there's this thing called temporal bias or temporal discounting, which is basically this phenomena, which makes sense, by which we value things in the present more than things in the future. It's not that we don't care about the future. You care about the future. But if, for example, I tell people, what would you rather have $100 now or 110 next week? Most people will take 100 now. We discount the future to some degree, which, if you think about it, makes sense.

Because the future is uncertain. Maybe I'll go to the gym and I won't actually end up being able to get into my genes. Maybe I'll write the book, but it'll be a failure in the future. You've also taught us that we have this imperative, personally, to stay in control. And so what is also in my control right now

is the hundred bucks that you're about to hand me or the Netflix show that's on right now. And so that is that playing a role in this too? Yes, I think because we have more control now, right? At least a perception of it. In fact, if I do something now, it will impact the future. So I do have some control over the future, but because it's relatively uncertain, because there's so many days and everything can happen, maybe I'll die tomorrow, right?

So I put all this work in and then I'm dead in a week, right? So it's easier to just go with the immediate. It's more attractive, right? And is there a trick to get yourself to act now and do things now that are hard that actually make your life easy in the longer run? The number one trick is to give yourself immediate rewards. What do I mean? Let's say, usually when you think about going to the gym, you say, I want to go the job.

I don't want to, but I need to go to the gym so I can get these future rewards, which will be skinny and healthier and whatever in the future, right? But think about what will you get immediately? Or you can do that for someone else, right? What will you get immediately if you go now to the gym? Not only what will you get to the future. So let's say for yourself, it might be someone told me they, anytime they go on the treadmill, they allow themselves to watch like a trashy show that usually they don't allow themselves, right? That's the immediate reward. Or you go for a run and

you listen to a podcast, right? Immediate reward. And you can also give it to someone else. There was a woman who came to me after a talk and she said she wanted to get her husband to go to the gym. Yup. And he didn't really like it. But then eventually he went one day and when he got back, I don't think he was intentional, but she kind of like touched his arm and was like, oh, I can really feel your muscles, right? And she said, well, that did it, right?

That caused him to go back the next day. So that was the immediate reward, right? You know what else I'm gaining from your research is that if the mistake that we've been making by pressuring, judging, guilting, all that other stuff, highlights the bad behavior, then when you give your love and attention appreciation to calling out the good behavior, you are really now helping them move toward that. Instead of creating that paralysis,

you're actually fueling the tanks, so to speak. That's super cool. Yeah. And make sure to do that. For some reason, like, our kind of automatic reaction is kind of to focus on, oh, they're not doing that enough. And when people do do, we just like, we might in our head say, oh, that's nice, but we have to actually verbalize that, you know? Yes. My daughter, for example, she in general doesn't eat much

or doesn't like to eat anything that's healthy for sure. We went out and she ordered a sandwich that had like vegetables in it. And I was like, and I said, Olivia, like well done. I'm so proud of you, you know. So you have to highlight that when people do do these things. Yes, a lot of people read that. A lot of people read that like condescending though.

You know how like sometimes if somebody like is, Yes. A lot of people read that. And that's reinforcing. A lot of people read that like condescending though. You know how like sometimes if somebody like is, I don't know if there's any advice or research on this, but I find that sometimes when people are really defensive or at least I've that scenario with the kids when our son finally started eating things that were green instead of a chicken nugget and a French fry and I'm like, finally that's great. When did that happen? Double digits at least. nugget in a french fry and I'm like, finally, that's great, that's double. When did that happen? Double digits at least.

We were way into the double digits. No, I had one. One is eating fine, but the other one's not. So, there's probably, before you let it out of your mouth and it's kind of calling out the finally you're doing it, it's I'm really proud of you. Exactly, I'm really proud of you. The way that you do it with adults, for example, like my husband has this new thing where he gets up, he doesn't wake me up, he gets the kids

ready to school, he takes them to school and I just get to sleep. And how amazing is that, right? How did you train him to do that? I don't know why he decided one day to start that. And he knows I don't like mornings and you know, if I can sleep just like another hour without anyone waking me up that's great. But I make sure to say like oh my god thank you you know that was so great. You know and I and I think that's that's good for everyone. Of course, of course. The third way you can motivate people to change that we've talked about is progress tracking. How do you use that if you're trying to help somebody get better with money?

Okay, so a lot of progress tracking, I mean, there's a lot of apps for all of these things, you know, there's a reason why lots of these apps, whether you're tracking your steps or you're tracking, you know, your expenses, you know, there's apps for all of these things. And maybe it depends, you know, maybe you don't want to need to everything. I don't know what it is, like the goal, but think about what the goal is, and then you can track the specific elements that are related to that goal. How does the progress fuel into your motivation

to keep going? Because there must be a connection based on the research. Right, so it's just the joy that we feel from progress, right? When we see that we're progressing, that is really what's causing us the joy. When we do well, that is also joyful, but it is doing better, right? That is even more joyful. Like imagine like you're running a marathon and you're doing really well. You do like free 30, like free hours, 30 seconds, 30 any minutes and then the next year you do free hours for you minutes

It's still very good. But imagine it's like oh now it's three hours and 28 minutes, right? It's so much better because there's some kind of progress, right? But in fact if we kind of just even if we're in the top of our game If we are not progressing we're're just like, just maintaining, that can actually be extremely demotivating. We always need some progress in our life. And it makes sense that our brain has evolved to be like that, right?

Because what that does, it causes us to try to progress. It causes us as an individual, but also as a species. Go ahead and then, because imagine like, think about your first entry level job. When you got it, you were probably really, really happy. Yeah. But of course, after a while, you kind of are hoping for something else.

You're hoping for that promotion. You want to see some progress. And I mean, it's just the way that we are wired up and there's a good reason for it. Got it. One of my favorite experiments actually that show this is about hand washing. So we all know that hand washing is really important, right? And especially important to avoid the spread of disease and that's especially important in hospitals

and in restaurants. So in a hospital in New York State, a camera was installed to see how often medical staffs actually wash their hands before and after entering a patient's room. Oh man, eww. And they found. I don't know if I wanna know this.

They found that only one in 10, only 10% of the medical staff washed their hands before and after entering a patient's room. Now, this was before the pandemic. Okay. Hopefully numbers are different now, but still 10%. And also to be clear, the medical staff knew that the camera was

installed, right? So it's not like it was a nanny camera situation. They knew the nanny camera was installed and yet it was only 10% that actually washed their hands. And then they made one change. They put an electronic board that told the medical staff how well they were doing. Every time they washed their hands, immediately they got positive feedback saying, well done, good shift. They could see it. They'll try what was above the patient's door. Right. Wow. And they saw the numbers going up of the current shift rates and the weekly rate of people washing their hands and the compliance. So the number of people who washed their hands went from 10% to 90%. Holy cow. Which is huge and it stayed there for quite a while.

I mean, it was such a big effect that they wanted to make sure that it was real. So they replicated it in another division in the hospital and here they found something very similar. Started at 30%, put the electronic board with the feedback, they're well done, good shift and it went up to 90% again. And so why does that work? It works for all the reasons that we just discussed, which is the normal approach is just to tell the medical staff if you don't wash their hands, there will be bad things in the future, illness and disease, so you have to wash their hands, right? And A, it's in the future. B, it's something bad, so it doesn't cost me to act. So now they flipped it over,

and now you're washing your hands to get a positive message, which is immediate and it's positive. And how about the fact that you're also seeing that other people are doing it? Does that impact your desire to move toward it and adopt this positive behavior? Right, absolutely. So there's two other really important things here.

One is it's social proof. Yeah. I'm seeing that 60%, 70%, 80% are doing it. I don't want to be the one who doesn't, right? I want to do the good stuff, which is what other people are doing. This is very helpful. I know that sometimes when you take one of these like city bikes, there's actually a little electronic board telling you how many people have taken these bikes today in the city. That makes you feel like, oh, A, I'm part of this big group. And B, like a lot of people are taking bikes, you know, being green. That motivates me to do the same.

So that's social proof. And the other nice thing about it, the numbers keep going up. So that's very gratifying. And same thing with the hand washing. You wash your hands, numbers go up, the numbers keep going up. So that's very gratifying. Yes. And same thing with the hand washing. You wash your hands, numbers go up, you see it going up, there's progress. Dr. Sharrett, I am eating up every single word. And this right now feels like a great moment

to take a quick pause so we can hear a word from our sponsors. Don't you love what you're learning from Dr. Sharrett? And did you notice her last name? Sharrett. So how about you share it, as in this episode, with somebody that you love while you're listening to our sponsors?

Don't go anywhere. We'll be right back. Welcome back. It's your friend, Mel. We are here with Dr. Sherrit. She is teaching us so much about the latest research related to how you can inspire yourself to change and more importantly, what not to do and what to do when you're trying to empower the people in your life to change their behavior. So Dr. Sharrett, you're a parent,

how the heck do we apply this to our life? Like, how do I use this to maybe get the kids to do chores, to get everybody to help out? How do we apply this? So in fact, I would say with kids is the easiest thing to do. Okay. Right? So first of all, let's start with the very beginning. You don't want to control

or give them a sense that they're controlled. That you are telling them what to do. So for example, let's start with the very beginning. You don't want to control or give them a sense that they're in control, right? That you are telling them what to do. So for example, let's say you want them to eat vegetables instead of saying, here, eat your carrots. Say, do you want carrots or would you like cucumbers? Right? So there's a choice, right? Okay.

Or even better, make your own salad. So they're in control, right? Or you know, a lot of times you may ask, do you want me to choose what your vegetable or do you want to choose yourself? Oh, that's sneaky. I like that one. I like that one. Sometimes they prefer, you know, like, especially, I mean, my kids are now, and they're not that old, they're eight and 10, but they, you know, dress themselves and that. But like when they were younger, sometimes I would choose their outfits, but I would ask, hey, do you want me to choose your outfit or do you want to choose it today? And so sometimes they want me to choose,

but telling me that they want me to choose is a choice. So now I'm not taking the control out of them, right? Yes. They're giving it to me, it's a bit different. So they're still maintaining their agency. This comes to play a lot, right? Instead of telling someone, let's say it's like an employee instead of saying,

okay, this is what you're gonna work on, right? This is what you need to do. Give people options, right? Yep. Same thing with clients. Even if you're a doctor, you could say, well, this is a treatment, I think, or you could say, well, here are a few options. Gotcha. Let's talk them through and see what's best, right? So you're kind of and you don't want to give too many.

This is also interesting. You don't want to if you're whether you're a doctor giving the options to people or whatever it is, you don't want to give too many options because that can be overwhelming. There's a famous study where people are given an option to choose between 60 different jams in a store and some people are so overwhelmed they just leave empty handed, right? But two or three options, that's an easy way, giving people a choice is an easy way to maintain their sense of control, agency, and their motivation.

For example, so I bike to work and I don't always put a helmet on. And so- Because you're the exception? Right. Come on, doc. What are you doing? You're not following your own advice. And this is not good, right?

Right. And so what I do is I say, okay, anytime that I get to work and I have my helmet on, I'm allowed, you know, I can have a little Hershey chocolate or something like that, something small, right? So that's a reward, right? Can I just underscore something? You are one of the number one neuroscientists in the world. If anybody's brain needs to be protected, it's yours. So I love the fact that you just admitted after trying to teach all of us how to change

other people that you yourself believe you're the exception and you have to reward yourself to put a helmet on? Yeah, I have to say, I mean, it's probably true that like it's partially because I think I'm the exception, but it is an odd thing. And it's more about convenience, right? So in London where I bike, I had this really bad helmet. So I did put it on every time,

but it was obvious that it's not gonna help, right? It was just like not even fitting. And I knew- Are you literally arguing for why you don't wear the helmet? No, finally, no, I was like, I was wearing the helmet. No, I was wearing it, but I knew that it was just to tick a box, but it wasn't like, it wasn't even fitting. If something happened, it wouldn't.

It was like wearing a hat, the helmet was so bad. And it, months and months and months until I finally, and I kept telling myself, I have to go buy it. But finally I did, but this was months and months and months of biking in London with a helmet that absolutely wasn't protecting me at all. Here's what I've learned. You needed to attach an immediate reward to that helmet

and to the wearing it. Otherwise you were going to avoid doing it at all costs. Right, well, I mean, I did this in this specific example, I was wearing it, but it wasn't good. I had to, what I was trying to do is get myself to go to a store to buy something that's better, right? And I was like, well, I don't have time. When are we gonna go, right?

Of course, immensely relatable. And I think what I'm really hearing over and over is that we are naturally wired to move towards the positive. We are naturally wired to move toward the immediate benefit. And so much of the way that we approach change We are naturally wired to move toward the immediate benefit. And so much of the way that we approach change with ourselves and certainly the way we approach change in the people that we love or other people around us is with negative reinforcement, with threats, with pressure, with fear.

And so you're really highlighting over and over and over again to start thinking about helping people move toward what's good versus trying to shove them away from what's bad. And we all have that person in our lives, whether it's ourselves or somebody that we love, that is so resistant to change. Is it human nature to be defensive

or to not wanna take accountability for the changes that are gonna make our life better? So again, there's a lot of individual differences, right? So you have, you actually have people who really like, you know, trying different things and so on. But it is difficult to change because what we're doing now, the status quo, that's the easiest thing, right?

It's easy to just go ahead and continue doing what you're doing. Making a change means effort. And there's all this uncertainty. If I continue doing what I'm doing, at least I know what the outcome is, right? If I try something new, I don't know what the outcome is. It's uncertain.

People don't like uncertainties. We like to predict. And in fact, that's what our brain is trying and doing all the time. We're predicting the next thing. We're predicting, you know, you're predicting my next word. You're not even noticing it.

It's predicting what's going on. So that's what we're trying to do. And we don't like it when we don't know what's gonna happen and change means uncertainty. But it turns out that on average, change actually tends to do us good. So there's a great study by the economist Stephen Levitt, where he had people go online and write something that they wanted to change. And it could be something small like just change your hair or it could be big like entering

or exiting a relationship, entering or exiting a job. So they wrote down what they wanted to change and then he asked him to flip a virtual coin. If the coin had heads, go and make a change. And if it was on tails, then stick with the status quo. And then he came back to them two weeks later and six months later. First of all, he found that they were more likely

to make a change if they got heads. So 25% more likely. Well, hold on, which one was heads? I've already forgot. Heads and make a change. But basically whatever the coin showed, it actually had an effect. 25%, I mean, it's not huge, huge, but it's something, right? Yeah.

Which sounds crazy. It does sound crazy. Because I would have predicted the opposite. I would have predicted that if the coin flip was don't change, people would be like, don't tell me what to do. I'm going to go change. You watch me.

Okay. So if you got the coin toss, you're more likely to change. You're more likely to change, which is actually, it's a really interesting question why that we can talk about that. Why did that even work? Which wasn't the point of a study, but it's an interesting question. I'd like to know why does that work? So it's like giving someone else a responsibility or it's like well, I

Think thought about it so much and now it's as if it's like, you know The the someone has told me right it's fate, you know, I have to go with it. It's like beyond me But okay, so 25% more will likely to change but importantly when he came back two weeks and six months later What he found was it on average and there's like a lot of people in this study, thousands and thousands of people, on average, those people that made a change were happier, right? Of course, some people weren't, but on average, a change was related to an enhancement in your well-being. And I think there's at least two reasons why this is. One is, if you're really thinking about a change, there's a reason. What's the reason?

Something needs changing, right? Like if you're thinking about changing a job or you're thinking about moving house, you know, there's probably a reason that you're thinking about it, which is that there's something that's not great that could be better. Right. And so that's one reason why a change ends up being good, because it probably is time for a change. To be clear, this doesn't mean that it's recommended to always change if you leave your relationship. It doesn't even say what the change is. Perhaps you're thinking about a change regarding your relationship. It doesn't say break up. It says a change is needed. So maybe you have to go to therapy as a change. Maybe it's like change your routines, right?

But a change is needed. And the second reason I think why a change on average ended up being a good thing is because a change means more variety in your life. It puts you in a new state, a state of learning. If you make a change, you're now in some kind of different situation in a different environment. You need to learn something. Maybe you're moving jobs, so you need to

learn something. And people, although they don't necessarily predict it, they really enjoy learning. When we are in a state, this is why people are listening to your podcasts. This is why podcasts are so, you know, why they're so popular. That's why you're here. Because people love learning. And when they learn, it makes them really happy.

There's a simple study conducted by two neuroscientists, Rutledge and Blaine, and what they found is that they had people do a task, and if they did well, they got money. And they liked getting money. They were happy when they got money. But it turned out that they were even happier when they learned something about the task. So learning really brings you joy and learning is basically a change, right? That's true. And so I think a change brings, you know, diversity to your life, variety puts you in

a state of learning. So I want to ask for your advice based on the research for how somebody might approach a situation. Because I'm sure as they're listening to you, they're thinking, I feel very inspired, I feel very hopeful, and I really want to have a conversation with a person in my life that I do want to support in changing. Is there a certain way to approach a conversation or specific things to say or not say to somebody when you want to talk to them about like a touchy

subject? You know, finding a new job, taking better care of yourself. How would you approach that to set the dynamic up for success with another adult. Yeah. Okay, so I think there's a few things that you kind of wanna avoid that we talked about, right? Not seeming like you are giving them a prescription, right? But rather what you're doing is kind of exploring different options. And also I think the focus has to be on what they want, not what you think they should want.

Because maybe what they want is different from what you want for yourself or what you want for them or what you think they should want for themselves. And what you've taught us that we will never get away from is that at the end of the day, you want control over yourself and the person that you love wants to feel like they're in control of their lives. And so this is a conversation to walk into that really is eyes wide open that you may be worried or stressed or care about this issue deeply, but what really matters is what this person wants. Right. And what I found interesting is that when you ask people about how they're feeling about things, you just ask them.

You get really a lot of information, right? That's when they start kind of talking. So I think maybe that's a good starting point, right? Yes. Something like, so how are you feeling about what is, you want to talk about the work, how are you feeling about your job? Do you like it? Right?

I mean, that is very helpful. I've seen it with My team so we have a discussion at least once a year if not more where I'm just asking them. Okay. Tell me how you're doing, right? And that simple question, which I don't think we ask enough Um, you get so much information and from that point you can really kind of You really want to focus on the other person about what is it that they do that they like and what is it that they want to change, right? Where are they trying to go? Mm-hmm.

That's true, because if somebody doesn't want to, they're not going to. And it doesn't matter how much you want it. And so getting them to start to talk about how they feel about their health or their financial situation or where their career is going and what they would actually want. That's how you start to tap into some of the fundamental things you've been talking about. What do you do though if you have somebody that's just like extremely resistant to change? Is there anything that you would recommend based on the research that you try with somebody who just is, whether it's scared, anxiety,

digging their heels in stubbornness, is there an approach that's more effective than another one? So I think often people who are very resistant to any kind of change is because they have negative expectations of how they will feel or what the outcome will be if they change or they think, you know, it's not possible I'll try and I'll fail Often it's about our expectations So I think it's it's helpful to think about What is it like how can I get to this

Positive place, right? If it's really about people having negative expectations of either what they could do or like once they get there what would be the, you know, think about, okay, maybe we can get there by making a specific plan, right? So I think changing these expectations, which in fact means making people more optimistic about something, is motivation for action. I also think, I know, I feel like I know a bunch of couples that the dynamic is really more about the control. It's not about the health. It's not about like the issue at all of finding a new job.

It's that the second that one partner says, I would really like you to take better care of yourself, the other person feels like they're being controlled. And as long as they don't change, they're now in control of their own life and their spouse can't tell them what to do. And so I think oftentimes you get in these standoffs with people where you're arguing about health or you're arguing about a job or you're arguing about something else.

And it's really that this person doesn't wanna be controlled by you. Yeah, absolutely. So we focused a lot on other people, but what are the best ways to motivate yourself to change? So first of all, I think that we have a lot of focus and we focus a lot about the things that are not good enough, right? We need to change, we need to become better.

I suggest as a first step, maybe let's take some time and think about the great things that we have done. A lot of like, you know, very difficult things, and every one of us has done really difficult things, and obstacles, and a lot of things that we do are quite hard, and we all have like great skills. And let's focus on that for a while because I know even you know and it's true for everyone but even if you look at this like uber successful people have done great things

I mean they also focus on oh this could be better right and the reason that's helpful is because that gives you confidence and strength when you say look I've done this and this and you say to yourself not to anyone else right I've done this and this and this. That gives you strength to kind of say, okay, maybe I have what it takes to do whatever the next change is that I want to do. Right. And then really motivation, a lot of the motivation comes from the belief that you can do that. And so to have motivation, we need to think through what are the steps? What is the plan. So you know, maybe I want to write a book. Well, that's quite huge, right? And that, you know, how do I get motivation? Well, then maybe think about the specific steps that I need to do, right? Right. Right. The outline first, right? Let's do and then 10 pages at a time. So all of these things are just focused on those.

And then start to think about what is it that I've already done in my past life that suggests that I can do this? And it could be things that are related, you know, so we're thinking about writing a book. Well, there's maybe you wrote like articles or it could be things that are unrelated. You're like, well, I gave birth, that was quite hard. Yes.

Or, you know, I raised kids, that was quite hard. So there's a lot of things that we've done in our life that are hard and we overcome them. And, you know, that's good to have in the back of our minds. So I love that because you're right, a lot of the change comes from a make-wrong and from a should. And if you step one, do an assessment and say,

let me just give myself a little bit of credit here. I've done a lot of hard things in my life, whether it's related to this or not. And I've also shown up in major ways for other people. All of that is evidence that I'm pretty amazing and that I can apply that to this new thing that I want to do. So if you can wrap your mind by using past experience around the belief that it is possible for you to show up, it is possible for you to chip away at this. What is the second kind of most important thing to add in to keep you moving forward?

You know what's very helpful is have other people who believe in you, right? So it's nice to know that like other people have trust in you because it changes your confidence in yourself as well. Of course, but I want to just make sure that the person listening who is somewhere in the world right now and does not have that support because I get a ton of questions from people that are listeners to this podcast that one of the biggest challenges is, I feel like I wanna make all these changes and I'm not getting the support from my family. And I'm getting kind of the side glance from my friends about starting this new real estate business,

or my family is busy drinking while I'm trying not to. And so if you don't have that support and you've done step one and you've really looked for your own life, at your own life for evidence that you can do this, what else can you focus on? Because it's really discouraging when you're trying to change and you don't feel like the folks around you are supporting you. Yeah and I'll tell you what else you can do but before that I suggest you go and find it and I think it's possible. So for example if you're wanted to you want to start a

real estate let's say you're you know a woman you want to start your own estate, let's say you're a woman, you want to start your own real estate company, well, they are kind of groups that you can find, probably on social media. So, I think even if you're saying, well, in my family, I'm not getting support, you could find that support elsewhere. Just try at least to look for it, because I think it's possible possible and it is super helpful. I am so glad you said this because here is what I learned too late. I look to my family to support me through experiences that they do not understand. Chris is wonderfully

supportive. He doesn't have a clue what I deal with day to day in my business because he doesn't run a business like this, and neither do my kids. And so, I love that you said that, because also looking at people who have never been where you're going or don't understand where you are means you will feel misunderstood and not supported. And the best thing that you could do is seek out the people that are doing what you're doing or who you think are competing with you, because they're not. They're the people on the planet that actually doing what you're doing or who you think are competing with you because they're not. They're the people on the planet

that actually understand what you're up against. So thank you for reminding us that there's support all around us if we're willing to look for it and go find it. Yeah, absolutely. Well, Dr. Tali Sherritt, thank you so much for being here. And I also wanted to thank you for spending time with us today.

And in case nobody tells you, I wanted to tell you that I love you. I believe in you. And I believe in your ability to not only create a better life, but to take Dr. Sherritt's words to heart. Stop pressuring the people in your life to change because they don't want to hear it from you. And focus on changing yourself and your own life for the better. Alrighty. I'll talk to you in a few days.

Okay, great. You ready? Here we go. Tracy's like, let's talk about magic wand. You are my puppet. Here we go. Move it. Did you notice I didn't even look at my cards? Hold on, I changed them. Hold on, let me do this one more time. Oh my lordy. Okay, here we go. Is that good? Do I need to do it one more time?

Also, my strings are out of my pants. That was a very low budget look. Okay, here we go. You think that's it? Okay, great. Wrap it up. Oh, and one more thing. And no, this is not a blooper. This is the legal language. You know, what the lawyers write and what I need to read to you.

This podcast is presented solely for educational and entertainment purposes. I'm just your friend. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer.

I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer.

I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. I am not your lawyer. and what I need to read to you. This podcast is presented solely for educational and entertainment purposes. I'm just your friend. I am not a licensed therapist, and this podcast is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it?

Good. I'll see you in the next episode. Stitcher.