We are a society of goal-setters. If you’re not setting and achieving goals, you’re not living your best life. Or so we’re told. And goals do have their place. The thing is that goals (alone) are not enough to really move us forward in the ways that matter most. In order to that, they have to be woven into a larger fabric that also includes our core values. In this episode, we talk about how to do that.

Takeaways:

1. A goal often involves achieving a certain result or crossing a certain finish line. But goals often lose their power to motivate us as soon as we achieve them.
2. An objective goes beyond “I want to achieve this” more into the territory of “this is who and how I want to be.”
3. Think about what objective or identity each of your goals contributes to. This ensures that even short-term achievements are connected to long-term objectives.
4. Listening to podcasts does not create change. You have to actually put these insights and tools to work in your own life.

Mentioned:
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Why is it sometimes so darned hard to just do the things that we KNOW will make us healthier, happier and more effective in our jobs and lives?

Behavioral activation offers us a framework for understanding and responding to that familiar situation of not wanting to do the thing that we know will actually move us forward.

Joining me on the show today is Dr. Bethy Campbell, a clinical psychologist, teacher, and coach who regularly stops by the Change Academy to help us make sense of our own brains.

Four Ways We Get Stuck (and How to Get Unstuck)

1. Overcoping (aka doubling down):: Excessive or overly intense efforts to manage stress or negative emotions.
   What to do: Set realistic goals, prioritize, and establish boundaries
2. Avoidance (aka procrastination): Staying away from situations, activities, or thoughts that are distressing.
   What to do: Break the task or behavior into small steps
3. Withdrawal (aka isolating): Staying away from people and activities that you previously enjoyed; refusing to ask for help or support.
   What to do: Actively seek out social interactions and engaging activities
4. Unintentionality (aka numbing): Lack of awareness or conscious control over behaviors: engaging in mindless activity that may not be that rewarding.
   What to do: Set limits on mindless activities, create structured routines

Mentioned

- Change Academy #115: How to transform difficult emotions into powerful insights

- Change Academy #11: The Attention Intention Action cycle

Interested in having Monica present at your next live or virtual event? Learn more.

Kurt Nelson and Tim Houlihan are the co-hosts of the Behavioral Grooves podcast and heavy hitters in the behavioral sciences. In this episode, the three of us trade notes on what we've learned from years of podcasting and behavioral coaching and how it impacts our ability to work with our own behavior challenges. (Yup, we still have them!)

Key Takeaways

• Curiosity allows for both open-mindedness and critical thinking.
• Trusted sources are a valuable short-cut but can't completely replace our own judgement.
• Building a bigger toolkit is great but you still need to know which tool to pick up
• Life is a series of experiments with an awful lot of uncontrolled variables.
• The wonderful/awful thing about asking for feedback is that you might get it
• Who do you want on your behavior change team?

Mentioned
Behavioral Grooves podcast

They thought we were ridiculous: The unlikely story of behavioral economics

Brain/Shift Journal

Nutrition GPA app

Change Academy #134: Why behavioral economics shouldn't be the only tool in the toolbox

Change Academy #123: How to build the circle that supports your best work

Change Academy #50: Motivation and Accountability

Interested in having Monica present at your next live or virtual event? Learn more.