Psychologists Off the Clock

Are There Behavior Patterns You Struggle With Changing? Do You Ever Catch Yourself Doing Unhealthy Things On “Autopilot?” Do You Ever Sabotage Your Own Efforts To Change Something In Your Life?

In this episode, we take another look at behavior change, this time Dr. Debbie Sorensen and Dr. Diana Hill will focus on awareness training, the role of thoughts and emotions in changing behaviors, and how to think like a behavioral psychologist!

In this episode you will learn:

Techniques for increasing awareness of your behavior patterns.

Whether or not tracking your behavior is a useful tool.

How our thoughts can sabotage our efforts to change our behavior.

How “urge surfing” might help you deal with a craving or urge.

Whether there might be emotions underlying your behavior patterns.

How strategies from Acceptance and Commitment Therapy can help when your mind says "I don't feel like it."

How Opposite Action from Dialectical Behavior Therapy may be helpful in getting unstuck.

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” – Viktor Frankl

Recommended Resources:

The Willpower Instinct by Kelly McGonigal  The Power of Habit by Charles Duhigg Appetite Awareness Training by Linda Craighead  Man’s Search for Meaning by Viktor Frankl  Functional Analysis Worksheet:

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Do You Have Behaviors You Want To Increase Or Decrease? Do You Start Off Strong, But Then Give Up On Making Changes In Your Life? Are You Looking For Concrete Strategies To Maintain Your Efforts In Healthier Living, Relationships And Work? Join Us!

In this episode of Psychologists Off The Clock, Drs. Diana Hill and Debbie Sorensen discuss how willpower is not a useful tool in behavior change, how to use values to guide your behaviors, and strategies to establish "tiny habits" that you can maintain long term.

In this Episode you will learn:

About BJ Fogg's "motivation wave" and how can we use it to our benefit.Why most of us burn out quickly on behavior changes.How your values can be helpful in establishing new habits.Why Debbie struggles with getting to bed on time, and how can she use these strategies to get to bed earlier.Ways to practice making small changes that really stick!

Resources:

The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigalThe Power of Habit: Why We Do What We Do in Life and Business by Charles DuhiggBJ Fogg's Tiny Habits Program

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Do you have a harsh inner critic? Do you blame yourself for your struggles? Would you like to develop a kinder relationship with yourself? Then this episode is for you! Self-compassion is an emerging field of research in clinical psychology. Individuals who are kind to themselves in the face of struggle are less likely to struggle with psychopathology such as depression and anxiety and more likely to feel socially connected. In this episode, Drs. Diana Hill and Rae Littlewood discuss the science and practice of self-compassion.

In this episode, you will learn:

The three components of self-compassion, as defined by Kristen Neff, Ph.D.How self-compassion differs from mindfulnessWhy attempts to change ourselves with self-criticism are not effectiveThe neuroscience of self-compassion and how you can change your brain with only two weeks of loving-kindness practice!Three concrete practices to try at home.

Resources:

The Mindful Path to Self-Compassion by Christopher Germer, Ph.D.Self-Compassion: The Proven Power of Being Kind to Yourself by Kristen Neff, Ph.D.Diana's list of Metta Meditations:

May I be one with myself

May I be free from suffering

May l be at peace

May I be safe and protected

May I sense my worthiness and well-being

May I live with ease

May I be healthy

May I accept myself as I am

May I care for myself

May I be kind to myself

May I find peace in this uncertain world

May my happiness continue to grow

May I love and be loved

May I forgive myself

May I be patient

May I be strong

May I trust this world

Dear one, may you be happy and content

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Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you!

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Are You Curious Why Scandinavian Cultures Are So Happy? Are You Craving More Cozy Connection In Your Home? Do You Want To Slow Down And Savor Your Relationships? Join Us!

According to the World Happiness Report, people in Denmark are unusually high on ratings of happiness and wellbeing. And they also happen to be obsessed with the concept of “Hygge,” which roughly translates to an atmosphere of coziness and interpersonal connection. Is this a coincidence, or is Hygge the secret key to contentment? Light a few candles, grab a cup of hot tea, and cozy in for this episode of Psychologists Off The Clock!

In This Episode You'll Learn:

The meaning of the Danish concept of Hygge, and why it’s crossing the Atlantic. (Although you probably won’t learn how to pronounce the word correctly!) Why Denmark is so often rated as one of the happiest countries in the world. What we Americans are doing wrong, and why we might want to slow down. Why some Hygge skeptics think the whole concept has a dark side (see here and here and this book) How Diana creates coziness in the warm Santa Barbara climate and why Debbie plans to start taking longer coffee breaks at work. Why running on the hedonic treadmill probably isn’t getting you anywhere.

Explore These Resources:

The Year of Living Danishly: Uncovering the Secrets of the World's Happiest Country by Helen RussellThe Little Book of Hygge: The Danish Way to Live Well by Meik WikingHygge: The Danish Secrets of Happiness: How to be Happy and Healthy in Your Daily Life by Maya ThoresenThe Almost Nearly Perfect People: Behind the Myth of the Scandinavian Utopia by Michael BoothFika: The Art of The Swedish Coffee Break, with Recipes for Pastries, Breads and Other Treats by Anna BronesMitten Strings for God: Reflections for Mothers in a Hurry by Katrina KenisonThe Greater Good Science Center

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Are You Thinking Of Stepping Outside Of Your Comfort Zone And Doing Something New? Do You Have Some Creative Energy, But Feel Stuck In Inaction? Do You Have Things To Say, But Hesitate To Speak Up? Join The Club! For our first Episode of Psychologists Off The Clock podcast, we discuss the book Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead by Tara Mohr

In this episode, you'll learn:

How the Psychologists Off the Clock podcast became a professional “leap” for psychologists Dr. Diana Hill, Dr. Rae Littlewood and Dr. Debbie SorensenWhy your inner critic may be undermining attempts to take meaningful action and strategies to address your inner critic when she is loudestAbout unexpected facts about feedback and unconventional strategies to respond to negative feedbackHow you may be undermining yourself in your everyday languageWhy Diana is practicing cartwheels, Debbie is suffering from “imposter syndrome”, and Rae is using her personal experience to strengthen her professional connectionsAbout a dark side of psychology and how clinical psychologists (see Marsha Linehan, Ph.D. and Steve Hayes, Ph.D. ) used their personal struggles to create innovative and meaningful treatmentsOur personal response to Tara Mohr’s afterward about how having children impacts us professionallyHow mistakes are essential in learning

Playing Big

Resources:

Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead by Tara Mohr

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Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you!

Subscribe for free wherever you listen to podcasts!

Apple Podcasts, Google Podcasts, Spotify, Stitcher

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See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.