Change anything! Use skillpower over willpower | Al Switzler | TEDxFremont
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- เผยแพร่เมื่อ 11 พ.ค. 2024
- www.tedxfremont.com How do you break down mental barriers and beat the willpower trap? Al Switzler, cofounder of VitalSmarts, researches methods for driving sustainable, measurable behavior change. Switzler is coauthor of four NYT bestsellers, including Change Anything.
www.alswitzler.com
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When he said : " I know I should change, I want to change, I don't change" I really feel that...
Humans are ment to live in clans of about 5 to 9, in tribes no bigger than 140 to 200. You dont only need to change yourself you need to change your clan and or Tribe
I will try to summarize everything and attempt to show how this can be done step by step.
Those who succeeded in changing a behavior have this thing called Agency: The capacity to control our own behavior.
You need to create your own plan. What works for others may not work for you. You need to understand what influence your behaviors.
First, identify your crucial moments: You are not tempted 24/7. Identify which time, place, and/or people makes you most tempted.
Second, create your vital behaviors: What do you HAVE to do when you are at risk. (If you can refocus your behaviors, not succumb to the urge, for just 3 or 4 mins, then you can get back to wanting to do your own behaviors.)
Third, in order to achieve this everytime, you need to engage all 6 sources of influences (or at least engage most of them).
The 6 sources of influences:
1. Personal Motivation- Do I want to? Am I motivated? (How much do I want to change and why? E.g. Sharman used a card to keep reminding herself when faced with food temptations.)
2. Personal Ability- Can I do it? If not, can I learn a skill to achieve it? (E.g. AJ knew her Dad was a stumbling block she had to overcome. She would succumb whenever he offered a cigarette to her. She learned how to talk to him about this issue.)
3. Social Motivation- Do I have encouragement and support? Someone who keeps me on track? (Identify friends from accomplices. If you can’t turn accomplices to friends, i.e. they are not serious in helping you, stay away from them!)
4. Social Ability- Do I have someone to coach me, give me feedback to improve?
5. Structural Motivation- Do I have any rewards or incentives to keep me going?
6. Structural Ability- Am I in an environment which helps to control my space? Is it possible to make my good behavior easy and my bad behavior hard? (E.g. Get rid of junk food in the house. Make healthy food easily available and junk food out of reach.)
Remember, it's not a willpower problem, it's a maths problem. No. 1 and 2 derived from yourself. No. 3 and 4 derived from external help. For no. 5 and 6, you need to make plans in advance to create the environment.
Finally, the last step is to make bad days into good data. To prevent relapse, you have to plan for what happens if you ever failed to control your behavior. Understand what went wrong, analyse it, talk to someone about it, know what to do about it, etc.
"A plan is not a plan, until it specifies how you deal with setbacks."
Daniel,
You have a very keen attention to details. Thanks for such valuable comment.
That was about as short as the video.
1. Personal Motivation- Do I want to? Am I motivated?
Not enough
2. Personal Ability- Can I do it? If not, can I learn a skill to achieve it?
Maybe
3. Social Motivation- Do I have encouragement and support? Someone who keeps me on track?
Nope
4. Social Ability- Do I have someone to coach me, give me feedback to improve?
Nay
5. Structural Motivation- Do I have any rewards or incentives to keep me going?
Not a one
6. Structural Ability- Am I in an environment which helps to control my space? Is it possible to make my good behavior easy and my bad behavior hard?
Not really
That was a NOVEL not a SUMMARY sir
Daniel Lim Nice summary you saved me at least 10 minutes
Would love to make new friends with people who listen to these videos 🤓⚡️
I’m in SF if you are around.
This video has been one of the foundations of my improvements. I have seen it years ago when i was at my lowest point in life. In the meantime i quit smoking, i started eating healthy. I was allarmingly underweight, then got slightly overweight but eventually found my balance and i picked up a healthy gardening hobby, improving my mental stability, muscle strength and willpower. I'm on my way back to a fitting job now and i am no longer considered fully disabled. I still have challenges, but with the right placement and some support, those will likely dissove as well. This way of looking at problems in life is absolutely spot on. So many times i pictured those people pulling on the rope when i wasn't doing so well. It changed everything. Thank you so much.
I hope you will keep going this way. More power to you.
3 years later, how are you doing? I hope you have still been on the upward trend of life and are living fully!
Watch all Tedx talks at 1.25x speed.
Thank you for coming to my TedX talk. ;)
We usually get information like this by paying money.. so thank you very much. It is the most valuable information i've heard within the last week or so
IF YOU LOOK IN THE RIGHT PLACES THIS INFO IS OUT THERE.
FROM BUDDHIST TO YOGA DOCTRINES AND MOST OF ALL...GET UP AND DANCE...
The point about acute temptations only lasting for a few minutes is something that really helps. We are not trying to overcome a craving or strong urge that lasts for hours on end - only for a few minutes this time. Of course, in the middle of the battle those 3 minutes feel like 3 hours, but that's where these strategies come into play. And the difference between friends and accomplices is priceless. As I read this morning, "If you want to be wise (successful) walk with (hang around) wise people." "Leave the presence of a fool when you realize nothing worthwhile (helpful) is coming out of his mouth." Thank you Al.
1:05 the problem is how to control behavior
2:39 ratio 600 success out of 5000,
------
3:09 the willpower trap, control sources(personal motivation, social pressure, enviroment.)
7:42 before and after going home, which will change the sources to support you
motivation -- want to
skill and knowledge -- can to
people surrouding you -- cheer you up, train you (vs) pull you down, lure you away
rewards and incentive --
struture -- no ice cream, no soical media,
--------
9:09 scientist and subject --- we need a personalized solution
-- identify your weakest moment --- think about vital behaviour at that moment to defence
12:00 six source, structure means things other than people
+thunder lei
what every ted talk needs :)
+ky kiske you can make your own notes! :D I usually write down things I found important or interesting, including sometimes making TED talks notes! basically that's this comment (but with minutes) so... you can do it yourself! :)
the hero TED needs but not the hero TED deserves
pullwrg
I was slighly overweight, but I stopped eating more than needed when I got in deep touch with my body, through tai-chi and yoga and when I realized than all the food in the world could not prevent me from feeling discomfort or pain.
"skill power" is my new favorite phrase. As fitness trainer and coach I'm going to share this with all of my coworkers and of course clients. This really needs to be in everyones toolbox that wants and need to shift their life. Big thanks Al, you are a rockstar presenter! Thank you for sharing your research with us.
Great talk! Most of the talks with this subject conclude in just be sure to build up good behavior - no one else has this great insight with the six sources of influence. Brilliant...
This is the very first time i hear of and from Al Switzler. Despite that i managed on my own to get results in my own life, by a very similar system i created to reach my goals, as the one that he describes here. It is so amazing to find others that travel similar paths with mine. Today i feel less lonely in this world than i did 19:01 minutes ago. And of course i m out there to read and watch whatever other info is out there for me to find. Thank you TEDx and thank you Al Switzler!
Wow. As a person that embraces change the picture at 8:45 was the point with the greatest impact on me. This visual cue of "willpower" pulling alone..that was what I needed. Not to see how futile this is but rather what a potential there is.
This was one of the greatest speeches I've ever seen. Thanks so much for sharing your inspirational message!
yeah dude.
The lessons about "change-ability" in this video are profound. The most impactful for me is that *it's not all about you*. There are other elements that influence your ability to change successfully.
You first need to be aware of what they are. Then you need to find a way to change or control those other elements so that they support your personal change effort. If you don't do that, there's a really big risk that you will keep failing. On the other hand, if you apply the lessons by controlling those other elements, the chances of you succeeding are much higher!
Good luck to all changers! And many thanks to Al Switzler 🙏🏾
One of the best TED Talks I've ever watched! A must watch! Thank you!!!
It all boils down to having a clear understanding of Self Responsibility.
Take for instance, after years of making poor dietary choices and minimal exercise, in March of 2012 at age 41, I was diagnosed with diabetes type 2, high blood pressure, hypertension, very high levels of LDL, a low HDL, and vitamin deficiency. I'm only 5' 6" and at the time I weighed at 220 lbs with a 42" waist. My 1st visit to the endocrinologist in May 2012 I was immediately "ordered" to be put on metformin because my A1C level of 10.5 was unacceptable, he said. I slammed my foot on the doctor's brakes and said to him, I prefer to fix my problem the difficult and natural way rather than the easy way out. Give me 3 months and if my A1C level is not acceptable within said time, I will have no choice but to take the "drug".
After changing my eating habits and went from consuming the “typical American diet” to embracing the raw vegan lifestyle, started cycling and working out, I managed to reverse my diabetes within 6 months, lost 70 lbs in the process, took 12 inches off my waist, and all of the medical issues mentioned above were permanently remove from my medical record.
I'm down to a waist 30, 160 lbs (I've put on 10 lbs of pure lean muscle since then) and I'm now training for my first 70.3 half IronMan triathlon which will be held on March 29th 2014 in Ocean Side, CA. I have also registered to stepping up my game for Lake Tahoe Ironman September 21st 2014 in which I "WILL" qualify to do the most prestigious of them all, 2015 Kona Hawaii world championship.
***** 1 year later, but that is awesome. Thanks for sharing.
+Kevin Chandler pretty damn quick against 40 years of eating shit and doing nothing.
+Leonardo Medina How did you do in your Marathon?
Holy cow, you're awesome!
A year later but I did finish my triathlon with a time of 6:46. Not for my first ever competition. My ultimate goal is to become the first 100 year old in 2071 who can still swim 2.4 miles bike 112 mile and run a full marathon in 17hrs or less.
absolutely amazing speech. i'm struggling to change my own behavior everyday and i want to. it feels like he was mentioning my own behavior. i'm not struggling to lose weight,but to commit and do what i was suppose to do to get a head in life, such finishing college and so forth. i would like to ask you any plans that works for you guys so i can apply to myself. By the way, i really like this metaphor he used in his speech " I can only control my own behavior by taking control of the things that control me"
Take control of the things that control us. Sometimes I forget how many thing like family, friends, kids,and all types of schedules control my life. I can not remember the last time I did something positive just for me.
Excellent! 6 sources of influence that affect change
SO INTERESTING CONCEPT and SO EXTREMELY WELL EXPLAINED!
Sol $3Rossi f
Thank you for sharing the methods people use to get rid of addiction. I believe I can work with them.
Beautiful advice.
Thank you sir, it's very nice to be vindicated during ones own self transformation, and have many gaps in ones own personal journey filled in with good tangible knowledge.
Thank you for such great content !
One of the messages I took from this is the importance that, not only we can use willpower to go against adversity, but also to make sure adversities themselves are dealt with.
Another great Ted Talk...I love learning new Ideas and sharing them
This is powerful! It makes sense and it comes right at the time when I need it most, now! Thanks Al, you make the point so clear!
Well said! The coach is my favorite. I will get a coach! In addition to my wholehearted strength I also need support. I would need it even before I had 4 surgeries.
Al you rock! This is the best science to behavior change and can help all of us.
That rope-pulling "tag of war" demonstration of willpower was a brilliant way to show and teach to the average people what is exactly going on in their mind over-and-over-again, everyday, while they cannot control themselves. The lesson here is: Do not keep any junk food in your house. If your friends aren't changing with you, then change your friends, too. It's that simple. Be wise!
Thank you Daniel for doing such a great summary for us on talk about will power!
This has to be one of the post powerful videos I've seen on behavior change! I'm studying to become a holistic lifestyle and nutrition coach and this information is so empowering. Thank you so much!!
I can completely relate to the circumstances you lived through. My mother was a saint to me. She too married young. Luckily for her she remained with her single mom however her older sister went to the orphanage. Her mom could not support both children by herself. After mom left home to marry at 16 she gave birth to my older sister and I. Everyone including my grandparents smoked. I remember pleading with her to stop smoking.
She quit smoking a year before her death from emphysema and lung cancer. I was by her side, as she requested, to witness her suffocate to death at 50 years old. Both her mother and my father died from lung related disease but lived well into their 60's.
Good thoughts. As I look at my own failures and successes, I can see these forces at work. Thanks!
Really inspiring. Thank You.
Great live demonstration! I also have reaped a lot of nutritional information from the book The Pleasure Trap: Mastering the Hidden Force That Undermines Health and Happiness.
This was the most amazing lecture that i've ever seen.
Amazing!
Thands @Al Switzler and TEDxFremont
This guy dont know how good he is!!! He's really good!!!
Fantastic, helpful information. Thank you! My mom was a chain smoker. One day she quit cold turkey after 38 years. She had tried many times too. So sorry about your mom. If only our mom's had these skills..
This is an absolutely wonderful educational talk. I have tried to lose weight so many times and always thought it was because I had no will power. Now I understand how I could do things better.
Great speech cover everything I need to hear for personal improvement.
Check out TAM - Trigger-Ability-Motivation by BJ Fogg or 3 R,s of Habit Formation, Reminder-Routine-Reward by James Clear
Thanks for the tips!
Wow, only 55,517 views as at 15/2/14 yet so smart n sensible. Thx Al Swizler
Amazingly clear, simple and practical!
I succesfully quit smoking 14 years ago, after 20 years of addiction. I was 39 years old and weight about 54 kilos. Now I'm 52 years old and I weight 79 kilos. I'm 20 kilos overweight. What helped me quitting cigarettes hasn"t been enough to help me quitting food.
Thank you, this is so much more important and useful than one more talk about motivation. Thank you all. I would add to be careful of content made by people paid to influence you : marketers. TV, adds written on products and shops, and internet content have more influence than what we like to admit and there is very little regulation of this. If their influence did not work, they would simply not be paid.
Interesting n informative talk. Thank you, bless you. All your dreams come true.
I look forward to using some of the techniques with my clients! Thank you!
I was able to listen to The National Town Meeting once. The speaker was Jean Naymorth. She talked about her professor, but summarized by saying "Now don't be afraid because I am going to indulge in Psychobabble - Alter your Psychomotor Complex -it means change something!"
cue, action, reward... change the association you have about the REWARD and take a NEW ACTION when the CUE happens
Great! You can change anything once you are determined to search and control the root course of it. We can control some of our health problems by controlling what gets into our body through our mouth. Our brain and willpower do have the strength to control our body and it needs. Thanks
His book changed my life.
Great Study! and Excellent Demonstration.
If I knew then what I know now...a very helpful video.
I've been unknowingly doing this, wrongly and rightly through the years
Practical advise skill-power over willpower- Great Speech
"I can only control my behavior by taking control of the things that control me."
That is deep, and so true!!
I still think having will power is better and it gives you the right mindset
Your Environment determines Everything!
jjsiegal1 there's an exchange between the individual, the environment and genetics. There isn't a 100% fool proof formula. However, when someone is thirsty for change, just about any program will work. keep up the good work in the search for what may work universally...
jjsiegal1 there's an exchange between the individual, the environment and genetics. There isn't a 100% fool proof formula. However, when someone is thirsty for change, just about any program will work. keep up the good work in the search for what may work universally...
I want to quit smoking.
I have wrestled with it for years.
My newly wed wife just got pregnant, and she is also a smoker.. I know that my actions influence her, and my smoking makes it harder for her to stop. We enable each other.
I have low self esteem anyways, and often the response to that voice in my head that tells me not to smoke is: "F it." Sometimes I light up without even realizing it, the habit is so engrained.
I haven't gone more than 24 hours without a cigarette since 2001.
This talk was inspiring, but I am still not sure how I am going to put this information into action in my own life.
I know intellectually that smoking is a horrible thing to do to your body, I know that it can cause all kinds of medical problems. But these are intellectual thoughts, not feelings. Like I said earlier, the feeling is often one of indifference. How do I change this?
I gave up 6 days ago after many unsuccessful attempts in the past. 20+ a day for 25 yeras. I bought a vaporizer, so technically I am still taking nicotine, but not the other 4000 chemicals that are found in cigarettes. I have found the transition form cigs to vape very simple, enjoyable even. I will reduce the Mg of nicotine over a 6 month period. Vaping is not combustion, I still inhale, and get the throat hit, but I am inhaling vapour, not smoke. Have a think about vaping. There are a lot of vids on YT by more experienced vapors than me. Good luck.
I remember a man in my book discussion group named Jeff. He did quit smoking. He used cinnamon curls (cinnamon bark about 3 inches long, no sugar, just cinnamon). When he felt the habit of reaching for a cigarette, he reached for a cinnamon curl instead. This method worked for him! Jeff gave up cigarettes!
Have you looked at the quit smoking videos? Is there a quit smoking support group in your area? You and your wife should both find one and go regularly! Then you can support each other! If you there is no quit smoking group, try a hiking group or a walking group!
And research the bad effects of smoking on pregnant mothers. I know your child is likely to have a lower IQ if mom smokes during pregnancy. She is also more likely to have a miscarriage. Find a website that with these and other facts and show the facts to your wife.
I wish you both success and the best of health, Anthony
I think you could substitute smoking for another substance, like a new soda you haven't tried before, or a cool vaporizer, or meditation
x1plus1x I had been smoking for 6 years, since 1999 till 2006. I started smoking when I was 18 and I stopped smoking 9 years ago when I was 24. That time I worked in a casino like dealer. I worked for night, and almost all people around me were smoking, clients and colleagues. And I smoked more then 20 cigarettes per night. One time when I was going home I burnt a cigarette and started smoking. But suddenly I realized that smoking is something alien to me. Imagine, I breathe and feel how smoke is filling my mouth and lungs, I feel how smoke is burning up my lungs and all my body. I felt it so real, like the moment of truth! And I realized that smoking wasn't my own desire! It wasn't my true necessity! So for one or two weeks I stopped smoking. Because everytime when I took a cigarette and began to smoke it, I immediately felt similar feelings. Stop smoking was quite easy for me. Sometime I'm smoking in my night dreams but everytime I feel pangs of conscience...
Loved this talk!!
I pray that my life choices pleasing my Lord. So help me God. Amen
How's it going ?
What worked and what is your solution to the changed part .?.
Great explanation! Thank you.
best and most practical video on weight loss
just a brilliant talk
That was amazing!!!! Any coach would need that!!!!
Агиймаа,
I remember when I stopped drinking booze. My daughter was four, and it was Christmas Eve. I was putting a toy carriage together, drinking white wine. My hubby would fill the glass when I was busy. Christmas Day, I spent it hanging over the toilet, puking. I decided I’d had enough, and right there, I quit drinking. My hubby laughed at me. Well, whenever I felt I needed a drink, I made a promise to myself that tomorrow, I could have a drink. As we all know, tomorrow turns in to today, and I have managed it for 34 years.
Amazing! Thank you
Fantastic! Thanks for sharing!
Thank you!
"There is no ice cream"....that was awesome!
We have carrots ☹️
Beautiful & inspirational
I am so happy and grateful that now I am that's I am.......
Awesome.....thank you
many over-.edu's often mistake of reiterating the math and Sci of AA... good one for repeating the concept as something else hun. very useful info anyway you share it some can't deal with it being AA or NA. those with ego deficits.
01:02 A Change Problem
02:22 The research
03:11 The Willpower Trap
09:48 The Science Of Change
11:42 Engage all six sources of influences
12:27 Love what you hate
13:01 Shaman’s 3x5 Card
14:50 Turn Accomplices Into Friends
15:27 Invert the economy
17:30 Turn bad days into good data
In other words: I've got about 12 years of good data. SeemsGood
so inspiring!!
Superb.. This would be very TRANSFORMING. I am surprized there are people who disliked this video. They must have been enlightened ones. :-)
Everything is in the brain, if you want to change, push it as hard as you can (the same feeling as if you were closing your fist)
and then use your brain to do whatever you want to do.
Great talk!
brilliant !!
good real steps to be healthy energetic educated happy human bieng .....Thanks a lot :)
Thank you....
One of the best TEDTalks I've watched. Great find!
He is great
Thank you
perfect!
amazing talk. got my attention the first minute.
+William Thao I love the 2nd half, hated the first half. Good though I stuck with it.
13:10 Her card will have better effect when she couches each affirmation in the present tense.
"I feel happier."
"I have more physical stamina."
Etc.
4:53 What will we predict if we analyze what's going to happen at the ranch?
I know of more than one person who got off of cigarettes by changing over to electronic cigarettes.(Vaping).Also I haven't had any refined sugar for more than FIVE years because I replaced sugar in my diet with sucralose and stevia.Sucralose is a great sweetener that tastes just like sugar when it's mixed into foods.Stevia is a really good all natural sweetener.The key to curing addictions is to replace your addiction with something else you find just as pleasurable but is less harmfull. About diets:Two of the best diets out there now is The Paleo Diet and The Ketogenic Diet.I follow a meat free version of The Paleo Diet.My diet now is based on mercury free-fat free fish,skinless chicken and turkey,eggs,nuts and fruits and vegetables.Also The Ketogenic Diet can be used to make cancer go into remission,treat autism or lose weight.
adrienne gellman Treat autism? Or reduce some of the symptoms? It's a bad idea to make unsupportable claims in defence of a lifestyle choice. My son is autistic, and he is the reason I am studying psychology (in my final year) - autism is a product of a particular alteration in brain-development, that cascades in different ways depending upon when, during brain development, the issue occurs. Yes, diet can lessen symptomatic behaviours predicated on brain structure, but that's probably true of almost all neurological disorders.
Also, my flat-mate, who trains weightlifters, suggests that eating something that tastes like sugar, but that isn't processed by the body in the same way that sugar is, can actually lead to increased cravings because the brain gets the taste hit, but not the matching physiological hit. In that respect, I think that Stevia is better than sucralose (over and above what Doug Gerber said). As I understand that Stevia helps the body to process the sugars you do eat (in fruits, for example).
Sorry for your loss 😔
wonderful speech... i cried @18:15 ...
my take, willpower is necessary but just not enough!!!
Willpower with skillpower will enhance success!!!
Good. Talk. Nothing and no one has power over you unless you ALLOW it. One day you can just stop giving your power away. To people or addictions. It is possible.
fascinating stuff....
Fantastic video!
I just passed by a fast food restaurant and decided not to go in. The dopamine from not going in was stronger and lasted longer than the 5 min dopamine hit from eating my favorite combo. Now i feel good all day instead of bad all day.
Thanks
Excellent!