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cover of episode How To Make Exercise A Habit That Sticks

How To Make Exercise A Habit That Sticks

2018/12/15
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Life Kit

AI Deep Dive AI Insights AI Chapters Transcript
People
A
Alison Aubrey
K
Katie Milkman
R
Renita Jablonski
Topics
Alison Aubrey: 我采访了许多人,他们都表示难以坚持运动,原因有很多,例如觉得自己不擅长运动,或者在健身房感到格格不入。此外,人们普遍好奇建立运动习惯需要多长时间,普遍认为需要两周或三周,但实际情况并非如此。 我采访了沃顿商学院的教授Katie Milkman,她运用心理学和经济学的知识来帮助人们养成更好的习惯。她提出了六个策略来帮助我们把运动的意愿变成现实。首先,你需要坚持一个月,这足够启动一个持久的运动习惯。我的研究表明,一个月的高强度重复运动足以启动一个持久习惯,并且这种习惯会在之后持续很长时间。 最后,我还采访了NPR科学编辑Malika Garib,她提供了一个关于清洁塑料浴帘的小贴士。 Renita Jablonski: 我知道运动后感觉更好,但难以坚持运动,这对我来说是一个情感层面的问题。 Katie Milkman: 我研究表明,一个月的高强度重复运动足以启动一个持久习惯。养成习惯的关键在于重复,在动力高涨时重复更有利于行为改变。 我的第二个建议是诱惑捆绑,即将喜欢的电视节目与运动结合起来,这样可以提高运动频率。研究表明,将你期待的快乐的事情与锻炼结合起来,可以增加你锻炼的频率。 设定目标时,要设定略有挑战性但可实现的目标,并给自己留一些犯错的空间。避免“破罐子破摔效应”,即如果未能达到目标,就彻底放弃。设定具有挑战性的目标,同时给自己留一些“免责通行证”,可以更好地坚持目标。 制定灵活的运动计划比每天固定时间运动更有效。每天固定时间运动虽然能养成习惯,但如果错过,更容易放弃;灵活的计划更能保证运动的持续性。 将运动社交化可以提高运动的坚持性,因为人们会受到周围人的影响。金钱激励也可以提高运动的坚持性,因为人们对损失的厌恶程度高于对收益的渴望程度。

Deep Dive

Key Insights

How long does it take to build a lasting exercise habit according to research?

Research suggests that about a month of consistent exercise is enough to build a lasting habit. A randomized controlled trial showed that paying people to exercise for 28 days resulted in benefits lasting up to 40 weeks later.

What is 'temptation bundling' and how can it help with exercise habits?

Temptation bundling involves pairing a pleasurable activity, like watching a favorite TV show, with exercise. Research shows this can increase the likelihood of exercising because people start craving the activity they enjoy, such as watching the next episode of a show, while working out.

What is the 'what the hell effect' and how does it relate to exercise goals?

The 'what the hell effect' refers to the tendency to abandon goals after a small failure, such as overeating after missing a calorie target. In exercise, setting tough but achievable goals with built-in 'free passes' for occasional misses can prevent this effect and help maintain consistency.

Is it better to exercise at the same time every day or mix it up?

Research found that mixing up exercise times is more effective than sticking to the same time daily. While exercising at the same time can create a habit, missing that slot often leads to skipping the workout entirely. Flexibility allows for more consistent exercise overall.

How can social influence help in building an exercise habit?

Making exercise social, such as working out with friends or sharing progress on social media, can increase motivation. Studies show that people are influenced by the behaviors of those around them, and public accountability makes it harder to skip workouts.

What role does financial incentive play in maintaining exercise habits?

Financial incentives, such as committing to forfeit money if exercise goals aren't met, can be highly motivating due to loss aversion. Research shows that people are more motivated by avoiding losses than by potential gains, making this strategy effective for habit formation.

What is the minimum amount of daily exercise needed for heart health?

Research suggests that 20 to 25 minutes of moderate exercise daily is sufficient to maintain heart health. Activities like taking the stairs, biking to work, or brisk walking can help achieve this goal.

Chapters
This chapter explores the time it takes to form a lasting exercise habit. Research suggests that a month of consistent effort is sufficient to establish a habit that persists long after the initial period. The importance of repetition during this period is highlighted.
  • It takes about a month to build a lasting exercise habit.
  • Repetition is key to habit formation.
  • A month of consistent exercise can lead to benefits for up to 40 weeks later.

Shownotes Transcript

Falling off the exercise wagon more than you'd like? These strategies, based on economics and the science of habit formation, can help. Plus, you get to binge-watch TV.Learn more about sponsor message choices: podcastchoices.com/adchoices)NPR Privacy Policy)