Less is More: A Breakthrough Method for Lasting Change

Transcription

1 Less is More: A Breakthrough Method for Lasting Change Presented by David Mee-Lee, MD and Dr. Deborah Teplow April 10, Samson Teklemariam, MA, LPC, CPTM Director of Training and Professional Development NAADAC, the Association for Addiction Professionals steklemariam@naadac.org 2 1

2 Produced By NAADAC, the Association for Addiction Professionals

3 5 Cost to Watch: Free CE Hours Available: 1.5 CEs CE Certificate for NAADAC Members: Free CE Certificate for Non-members: $20 CE Certificate To obtain a CE Certificate for the time you spent watching this webinar: 1. Watch and listen to this entire webinar. 2. Pass the online CE quiz, which is posted at 3. If applicable, submit payment for CE certificate or join NAADAC. 4. A CE certificate will be ed to you within 21 days of submitting the quiz. 6 3

4 Using GoToWebinar (Live Participants Only) Control Panel Asking Questions Audio (phone preferred) Polling Questions 7 Webinar Presenters David Mee-Lee, MD, FASAM dmeelee@instituteforwellness.com Deborah Teplow, PhD. dteplow@instituteforwellness.com 8 4

5 Webinar Learning Objectives Recognize the myths and common mistakes people make when trying to make lasting behavior change. Describe the Fogg Behavior Model and its insights about motivation, ability, and prompts. Use the Tiny Habits method to make behavior change easy to achieve and sustain. 9 Agenda A. Why This Topic? Why Now? B. 10 Myths and Mistakes People Make About Behavior Change C. Fogg Behavior Model: B = M+A+P D. Tiny Habits Method E. Bring It on Home to Addiction Treatment 10 5

6 Be the Scientist and the Subject 11 SAMHSA s Definition of Recovery A process of change through which individuals improve their health and wellness, live a self-directed life, and strive to reach their full potential 12 6

7 10 Dimensions of Wellness 13 Polling Question #1 I have items on my to-do list that have been there a while, but I haven t managed to get to them yet. Examples: lose weight, eat healthier, get more exercise, clean out my closet/garage, meditate, keep in touch with friends. 1. Strongly agree 2. Agree 3. Disagree 4. Strongly disagree 14 7

8 Polling Question #2 I need to have more motivation and willpower to succeed. 1. Strongly agree 2. Agree 3. Disagree 4. Strongly disagree 15 Polling Question #3 One or more reasons I don t succeed includes: not enough time, mental or physical energy, or money; not having someone to do it with; or the thing I want to do is out of the ordinary. 1. Strongly agree 2. Agree 3. Disagree 4. Strongly disagree 16 8

9 10 Myths and Mistakes People Make About Behavior Change

10 19 Add SMART goals what s small? 20 10

11 SMART Goals 1. I will walk enough to burn at least 1,250 calories through exercise this week. 2. I will drink water instead of soda every day this week. 3. I will bring my lunch to work instead of eating out 4 days this week. 4. Every day this week I will walk briskly for at least 15 minutes. 5. I will take the stairs up to my office at least once each day that I am at work. 6. I will drink no more than three cans of sugar-sweetened soda per week. 21 Add SMART goals what s small? 22 11

12 23 2. Attempting big leaps instead of baby steps 24 12

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17 Epiphany Just Do It 33 Not a Matter of Just Dream Big 34 17

18 Not Just a Matter of Follow Your Heart 35 Well-honed Instruments or Blunt Tools? 36 18

19 37 Change Is a Process You Can Design For 38 19

20 Fogg Behavior Model 39 Fogg Behavior Model 40 20

21 Fogg Behavior Model 41 Fogg Behavior Model 42 21

22 Fogg Behavior Model 43 Fogg Behavior Model 44 22

23 Fogg Behavior Model

24 47 Fogg Behavior Model 48 24

25 Ability To do something, someone must be ABLE to do it. 49 How to Increase Ability There are two ways 50 25

26 #1: Train 51 Too Hard! 52 26

27 #2: Increase Ability by making the task easy to do

28 Cut the Cost to Make the Task Easier Money Time Physical effort Mental effort Social deviance Non-routine

29 Fogg Behavior Model 57 What Is a Prompt? Says Do it now! Must be: 1. Solid 2. Reliable 3. Specific 4. Related in behavior, proximity, time, frequency, purpose 58 29

30 Tiny Habits Method 59 Tiny Habits Formula After I [your anchor], I will [new tiny behavior]

31 What Is a Tiny Habit? Behavior you do at least once per day Takes <30 seconds to do Requires little effort (ie, cost) Want vs should Doesn t create pain or bad emotions NOT for breaking bad habits 61 What s Tiny? 62 31

32 That Small?! YES: Ridiculously Small Floss one tooth Take one bite of carrot Do 2 push-ups, squats, jumping jacks Read one sentence Take one deep breath Put an apple in my backpack Put my vitamins in a dish Put out the dog food 63 If you want to change the world, start off by making your bed. If you can t do the little things right, you will never do the big things right. Admiral William H. McRaven 64 32

33 Small Changes Big Rewards 65 Activity Write down a few behaviors you d like to start doing on a regular basis. Then, write down the tiniest version of the behavior or the first step in the process that leads to the behavior. (Remember the floss one tooth and put out my vitamins examples.) 66 33

34 Anchors, Triggers, Prompts External Alarms Reminders Props Tools Calls-to-action What to do next is in the trigger. Internal Emotions Routines Situations Places People What to do next is in the user s head. 67 Anchors After I start the coffeemaker... After I pee (a favorite!)... After I turn on the shower... After I put on my glasses... After I tie my shoes... After I feed the dog... After I take out the trash... After I pick up my car keys... After I close the car door... After I park at work... After I get in the elevator After I step into my office After I get a robo call After I leave a meeting... After I sit down for lunch... After I sit down on the train... After I pick up kids at school... After I park in the garage... After I read the newspaper... After I start the dishwasher... After I turn off the TV... After I turn off the light... After I lay down in bed... After I hear my partner come through the front door After I turn off my alarm clock 68 34

35 Linking Anchors to Target Behavior Link anchor and target behavior by making sure they are related in: Behavior Proximity Time Frequency Purpose 69 Activity Take a look at the tiny behaviors you ve written down and then think about the many routine behaviors you do everyday that could serve as anchors to trigger your new tiny behaviors

36 Put It All Together After I [your anchor] Close the front door Buckle my seatbelt Open my eyes in the morning Turn off my computer Take off my shoes Close my eyes at night Turn on the dishwasher Put the water on for tea Press the start button on the coffee maker I will [tiny habit] Put my keys in the basket Sit up straight and relax my shoulders Tell myself This is going to be a great day Write down 1 item on my to-do list for tomorrow Put them on the mat at the front door Take 2 slow deep breaths and relax my body Set out my vitamins in my favorite ceramic dish Call my mom and say hi Do 2 squats 71 Tiny Habits Formula After I [your anchor], I will [new behavior]

37 Rewire Your Brain: Celebrate! 73 Celebrate! Physical Fist pump Smile at self in mirror Thumbs up Both arms up in victory Jump up and down Clap hands Big smile Make check mark in air Nod head Vocal Say yea! Say good job! Say I did it! Whisper bingo! Shout Ya, baby! Hear roaring crowds Think awesome! Sing tah-dum Say way to go! 74 37

38 The Delight of the Dunk* 75 Activity Write down three tiny habits to try out for this week. After I [your anchor], I will [new tiny behavior]. Then, I will [celebration]

39 When Readiness to Change Behavior Is Low: Tiny Habits and Stages of Change Use tiny habits as a tool to boost readiness and prepare for change. Focus on: Benefits Reasons Importance Other.? 77 SMART Goals 1. I will walk enough to burn at least 1,250 calories through exercise this week. 2. I will drink water instead of soda every day this week. 3. I will bring my lunch to work instead of eating out 4 days this week. 4. Every day this week I will walk briskly for at least 15 minutes. 5. I will take the stairs up to my office at least once each day that I am at work. 6. I will drink no more than three cans of sugar-sweetened soda per week

40 Common Mistakes When I get home, I ll sweep the floor. Before I leave the house, I ll check to make sure the back door is locked. After I clean the kitchen, I ll take out the recycling. After I wake up, I will put an apple in my lunch sack. After I sit down to eat, I will close my eyes and meditate for 30 seconds. 79 Tiny Habits for Breaking Bad Habits? Nope! 80 40

41 How Do You Raise the Bar and Grow Tiny Habits? 81 How easy, how tiny, how profound

42 83 Tiny Habits in the Recovery Process Set the stage for positive change "After I open my eyes in the morning, I will think of one person to contact who encourages me to stay sober...and I'll say, 'Great!'" "At the next AA meeting, as soon as I take my seat, I will look at one person and smile...and say to myself, 'You can do it! Address critical moments "After I get an invitation to go outside to smoke with the gang at the office, I will look at the photo of my children on desk and say "no thanks." Then, I'll say, "Good job! Good dad!" "After I arrive at the party, I will find a place to stand which blocks my view of the drinks...and say, "Out of sight, out of mind.'" 84 42

43 Wrap-up: Bring It on Home Tiny Habits in addiction treatment settings to improve: Staff well-being Organizational effectiveness Client well-being Where do you want to start? How might you start trying out the Tiny Habits method in the next few weeks? 85 Polling Question #4 I have ideas about how I could help my clients make behavior changes in their lives using the Tiny Habits method: 1. Strongly agree 2. Agree 3. Disagree 4. Strongly disagree 86 43

44 Practice! 87 Free 5-Day Online Tiny Habits Training with BJ Fogg and Deborah Teplow WZDwSHxN16 Get on our mailing list:

45 Thank You! David Mee-Lee, MD, FASAM Deborah Teplow, PhD

46 Cost to Watch: Free CE Hours Available: 1.5 CEs CE Certificate for NAADAC Members: Free CE Certificate for Non-members: $20 CE Certificate To obtain a CE Certificate for the time you spent watching this webinar: 1. Watch and listen to this entire webinar. 2. Pass the online CE quiz, which is posted at 3. If applicable, submit payment for CE certificate or join NAADAC. 4. A CE certificate will be ed to you within 21 days of submitting the quiz. 91 Upcoming Webinars May 8 th, 2019 Blurred Lines: The Convergence of Gaming and Gambling by Daniel Trolaro, MS April 24 th, 2019 The Uncomfortable Conversation About Slavery, Sex, and HIV by Lisa Connors, LBSW, LCPC, NCC, MAC, ABD May 22 nd, 2019 Guiding Clients in Self-Awareness for Authentic Identity Management by Karyl Sabbath, PhD, LIDC, LAC

47 93 WEBINAR SERIES Over 145 CEs of free educational webinars are available. Education credits are FREE for NAADAC members. MAGAZINE ARTICLES In each issue of Advances in Addiction & Recovery, NAADAC's magazine, one article is eligible for CEs. FACE-TO-FACE SEMINARS NAADAC offers face-to-face seminars of varying lengths in the U.S. and abroad. INDEPENDENT STUDY COURSES Earn CEs at home and at your own pace (includes study guide and online examination). CONFERENCES NAADAC Annual Conference, September 28 October 2, 2019 Orlando, Florida CERTIFICATE PROGRAMS Demonstrate advanced education in diverse topics with the NAADAC Certificate Programs: Recovery to Practice Conflict Resolution in Recovery National Certificate in Tobacco Treatment Practice 94 47

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