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256. Incorporating Habits Into Your Business Strategy (Refreshed Episode) Jan 24, 2023

Show notes

Habits are foundational to everything we do. When we think about habits we tend to think about the "bad" ones, things we want to change but there is so much more to it. Our brains run on habits, and without them, we couldn't function. Many episodes of this podcast that have been dedicated to habits and related topics throughout the years, and this is the first one, which originally aired in the fall of 2019.

Since then, I've interviewed habits expert Wendy Wood and discussed habits with Richard Chataway (links to their episodes in these notes). I included habits heavily in my books and the reason I chose to refresh this episode right now is because of this upcoming Friday's guest.

Cassie Holmes, the author of Happier Hour is my guest on Friday, and I thought that some reflection on habits is the best way to set you up to get the most out of that conversation. When you look at your day, what makes you happy? What is serving you and what isn't? What has become a habit and what you should be more thoughtful about? This episode will help you in that process to understand further what a habit is, how they work, and what to keep in mind as you look to reinforce some and change others.

The main thing to remember is that we need habits. They aren't inherently bad. Most of them are good. Understanding them and leveraging them is where the opportunity lies.

Show Notes:

[00:37] Today's episode is all about habits. Habits are foundational to everything we do.
[02:45] You have a lot more good habits than bad ones. You just aren't consciously aware of the vast majority of them.
[04:27] Sorting by color is a form of habitual purchasing. Even with infrequent purchases, the place you go and look is based on habits.
[06:25] The human brain essentially works on many many associations.
[09:03] Up to 95% of all buying decisions are habitual.
[11:09] Unfortunately the idea that it takes us 21-30 days to create a habit is wrong.
[13:33] 21 days is not the magic number for making or breaking a habit.
[15:16] A 2009 study from the European Journal of Social Psychology found the average number of days it took to form a habit was 66 days. (But don't let that fool you…the range of data points matters!)
[16:58] We approach habit changing all wrong.
[18:20] Habits are made up of four phases: cue, craving, response, and reward.
[19:31] Habits form because your brain is trying to find predictable ways to get rewards. A cue is a signal to the brain that there is a reward around and that instantly leads to craving/desire/filter for that item.
[21:21] If you want to change a habit or start a new one, the cue and reward phases are driving the behavior.
[22:44] Cues have been found to fall into one of five categories: location, time, emotional state, other people, and an immediately preceding action.
[24:27] You aren't craving the thing, but rather the reward it provides.
[27:05] When we know the cue and the reward our brain wants we can work to change the habit.
[29:31] One other crazy brain trick is word choice.
[31:27] Saying "I don't" is empowering. This was your choice. It affirms the choice you made and makes you feel determined and full of willpower. (This is very different from "I can't.")
[33:12] You should be confident that you made this choice so you can firmly say "No, I don't do that."
[35:04] We can check our notifications and emails every couple of hours or a couple of times a day (instead of every instant as we get continuous pings, dings and buzzes) and it will be fine. Once the cue is gone, we won't look at our phones as much and we can be more productive.
[38:07] Interrupting shoppers' habitual sequence can be a problem depending on your business positioning.
[39:05] As the brand leader you don't want to do too much to shake things up or rock the boat.
[41:59] The habits of your current and potential customers are important to consider when building out your strategies.
[42:28] Melina's closing thoughts
[43:29] We are all surrounded by habits all day, they are a huge portion of the 35,000 decisions we all make each day. Understanding the rules of your habits is the first step in identifying which are working well for you and which you might want to let go of because they aren't serving you well.
[44:58] You want to focus on the right stuff at the right time and not changes habits that you don't need to.

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

I hope you love everything recommended via The Brainy Business! Everything was independently reviewed and selected by me, Melina Palmer. So you know, as an Amazon Associate I earn from qualifying purchases. That means if you decide to shop from the links on this page (via Amazon or others), The Brainy Business may collect a share of sales or other compensation.

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Get the Books Mentioned on (or related to) this Episode:

What Your Customer Wants and Can't Tell You, by Melina Palmer
What Your Employees Need and Can't Tell You, by Melina Palmer
Good Habits Bad Habits, by Wendy Wood
Atomic Habits, by James Clear
The Power of Habit, by Charles Duhigg

Top Recommended Next Episode: Good Habits, Bad Habits, with Dr. Wendy Wood (ep 127)

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255. Your Favorite Episodes of 2022 Jan 20, 2023

Show notes

2022 was a great year for me and The Brainy Business. And, being this is a "best of" episode…here are some of my "best" moments from the year. I traveled to Amsterdam to speak at the fantastic IIEX Europe conference (thank you Greenbook!) and launched my second book, What Your Employees Need and Can't Tell You, with an in-person event and book signing.

I was honored to be a runner-up in three categories of the Habit Weekly Awards this year and was an honoree on Greenbooks Future List, as well as the ESOMAR Insights250 list. Amazing! I continued teaching and added a class in advanced concepts of behavioral economics to the certificate program, which I'm really proud of and students have really enjoyed. We started testing out a second episode per week.

I also got to meet and connect with some amazing people – 46 of them came on the show as guests in 2022 – that meant reading really great books and papers and learning about what is going on in the field, which is one of my favorite aspects of the work I do. I'm so lucky and honored for this life and love every minute of it and am so excited for the books and episodes coming in 2023!

BUT before we get fully moving forward into the future, we have to look back and celebrate the best of 2022.

Show Notes:

[00:45] 2022 was a great year for me and The Brainy Business. And, being this is a "best of" episode…here are some of my "best" moments and memories from the year.
[03:33] I also got to meet and connect with some amazing people – 46 of them came on the show as guests in 2022.
[06:36] Thank you all for listening, subscribing, sharing, connecting on social media, and reaching out to let me know your wins and the behavioral economics concepts you have applied in your own businesses.
[07:44] In 2022, the show had more than a quarter of a million downloads from 170 countries. Thank you!
[08:29] TOP DOWNLOADS BY COUNTRY - US, UK, Canada, Australia, which have remained in the top 4 pretty much since the podcast started. India is fifth, followed by Germany… and then we get into some new territory! South Africa has moved up to being 7th in the world in 2022. We then have Spain in the number 8 spot followed by Mexico, and for the first time in the top 10 we have Taiwan!
[10:08] TOP 10 STATES - Virginia, Massachusetts, Georgia, then Florida is 7, and Ohio holding out the # 6 spot again this year. Washington is in our number 5 spot with New York in number 4 and then Illinois with the third most downloads in 2022! Once again, we continue to have Texas at 2, and California still with the top most downloads of 2022.
[12:37] With 249 episodes of content to choose from, we get our top 10 of the year, starting with episode 196 and my interview with Priscilla McKinney of Little Bird Marketing.
[14:32] If you are interested in human behavior and having better content that really resonates with people, you are going to love this next one, episode 201 – Creating Content People Can't Help But Engage With, featuring Katelyn Bourgoin, is next on our list.
[17:43] We are to number eight, which is episode 192 – AI, Blockchain, Machine Learning, with Manuj Aggarwal. The intersection of human behavior and technology – specifically with AI and Machine Learning, has been a big topic of conversation in the past couple of years.
[18:51] That brings us to the 7th most downloaded episode of the year, 190 – The Voltage Effect with John List.
[21:06] Next on our list, is 187 – Motivation and Incentives at Work, with Kurt Nelson.
[22:28] If you have ever taken or considered creating an online course, you must listen to episode 193 – How to Make Online Courses People Enjoy, with Chris Rawlinson of 42Courses.
[23:57] Now, moving on to the fourth most downloaded episode of the year, 197 – You Have More Influence Than You Think, with Vanessa Bohns.
[25:22] Yale professor Zoe Chance was on in episode 189 sharing about her fantastic book, Influence Is Your Superpower and that episode is the third most downloaded of the year.
[26:52] That brings us to the second most downloaded episode of 2022. Our only non-interview in the top 10! This was episode 198 – The Dunning Kruger Effect.
[27:24] Essentially, the Dunning Kruger effect looks at the interesting relationship of confidence and competence, and how when we know very little about something (low competence) we have ridiculously high confidence but once we get a little more competence and we start to see all that we don't know…confidence tanks, and it is a slow build back up to build it back as we learn.
[30:06] We've made it to the most downloaded episode of the year. Are you ready? It is…186 – Get It Done, with Ayelet Fishbach!
[32:11] Considering this episode is coming out right around the time of "Quitter's Day" which is when most people will have given up their resolutions, it seems like a good time to refresh your motivation by listening to this great episode with Ayelet.
[34:08] There is a link to all the books featured on the show this past year right here in the show notes.
[36:26] I can't wait to see what 2023 has in store. Right now…I'm most excited about speaking at SXSW which is coming up in Austin in March.

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect:

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Get the Books Mentioned on (or related to) this Episode:

Get It Done, by Ayelet Fishbach
Influence Is Your Superpower, by Zoe Chance
You Have More Influence Than You Think, by Vanessa Bohns
The Voltage Effect, by John List
What Your Employees Need and Can't Tell You, by Melina Palmer

Already Heard That One? Try These:

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Brainy Bites - Melina's LinkedIn Newsletter
Best of 2021 Blog Post
Best of 2020 Blog Post
Best of 2019 Blog Post

254. Partitioning: Why Size Matters (Refreshed Episode) Jan 17, 2023

Show notes

I love partitioning! It is such an under-discussed concept, which is why I decided to refresh this episode from 2019 for you here today. Partitioning is closely related to friction or sludge, but it isn't exactly the same. While an experience that has partitions may be creating friction/sludge, it isn't just about that. And, it isn't always about reducing it. Sometimes, adding a partition is really useful when you want someone to stop and think. I'll get into that more as we dig into the episode.

As you get ready to listen to the episode today, I encourage you to have some experiences in mind. Try and think of a time when you had a great experience with a company, where things were seamless and streamlined or it felt easy. And another where you were part-way through buying and then stopped or when you changed your mind on a project or whatever else. Try and think through what happened along the way and keep that in mind as you consider the idea of partitioning. Where were the unintended partitions and where did the lack of them make a difference?

Of course, look to your own experiences in your company as well. If you have a hard time closing deals or lose people partway through an application form keep that in mind too. It can all tie back to partitions. So let's dive in and learn how you can use partitions in your business to create a seamless experience for your customers.

Show Notes:

[00:37] Today's episode is all about partitioning. I love partitioning! It is such an under-discussed concept.
[02:39] Partitioning has shown us that when you put tiny barriers into place it causes a consumer to consider their options and be presented with a new decision point. This can be good or bad on both sides depending on the situation.
[04:33] Melina shares a study with bottomless soup bowls.
[06:34] Another study found that adding some sort of measurement reminder can help reduce consumption even if the cups are large.
[08:45] One study found that once something became common it no longer acted as a partitioning mechanism.
[10:21] It isn't just effort that matters but drawing the attention of the conscious brain really matters too.
[12:56] It is so easy to be tricked by our brains.
[15:07] Those with a high aversion to gambling were significantly impacted by the partitions.
[16:24] Partitioning money has also been found to help people save more and spend less.
[17:26] Essential with shopping…once you start the process of spending you are more likely to spend again until you hit a partition.
[19:07] Any cognitive intervention (something that makes the user stop and think) can trigger partitioning. This can be done using sounds, rhetorical questions, targets, or progress markers.
[21:37] It doesn't have to feel bad or negative for the consumer.
[23:41] The cashier in an airport store bringing up the price of the almonds and forcing us to rethink our decision multiple times caused anticipated regret and lowered the total amount spent significantly.
[25:18] It is easy to talk people out of a sale, make them feel bad about a purchase, or start to regret it even when you are trying to be helpful.
[26:07] Setting up targets or progress markers, on the other hand, can be great partitions for a business to set up to keep on the radar of their current, past or potential customers.
[27:21] Removing partitions and obstacles can be great for businesses and customers alike.
[29:29] Partitions in the selling process are a recipe for getting ghosted. Always schedule circle-back meetings in the moment.
[32:03] Make it easy for people to do business with you. Remove unnecessary partitions in the process and everyone will be happier.
[32:13] Melina's closing thoughts
[32:42] The concept of partitioning can help you to look for opportunities to make it easier to work with you, especially up front. Partitions are particularly dangerous early on and in the selling process.

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect:

Melina@TheBrainyBusiness.com
The Brainy Business® on Facebook
The Brainy Business on Twitter
The Brainy Business on Instagram
The Brainy Business on LinkedIn
Melina on LinkedIn
The Brainy Business on Youtube
Join the BE Thoughtful Revolution – our free behavioral economics community, and keep the conversation going!

Learn and Support The Brainy Business:

Check out and get your copies of Melina's Books.

Get the Books Mentioned on (or related to) this Episode:

What Your Customer Wants and Can't Tell You, by Melina Palmer
Friction, by Roger Dooley
Sludge, by Cass Sunstein
The Experience Maker, by Dan Gingiss
The Selling Staircase, by Nikki Rausch

Top Recommended Next Episode: Sludge: What It Is and How to Reduce It (ep 179)

Already Heard That One? Try These:

Other Important Links:

Brainy Bites - Melina's LinkedIn Newsletter
Nikki's Website - Your Sales Maven

253. Define & Apply Framework, with Troy Campbell Jan 13, 2023

Show notes

You've heard him before discussing the "Science of Cool" in 2021, and I'm thrilled to say that Dr. Troy Campbell is back. And, because it's fun to keep things interesting, Troy and I are flipping the script in today's episode.

What does that mean?

Troy is here to showcase his Define & Apply Framework, something he does with clients in his role as Chief Scientist at On Your Feet and has done in the past with his work -- including spots he has held with Disney, Netflix, Nike, and as a professor at the University of Oregon. Instead of just telling us about it, though, we are going to walk through and experience it and, he suggested that he be the one doing the interviewing with me as the one answering the questions today.

This is the third time we have flipped the script like this on The Brainy Business podcast. You definitely don't want to miss handing over the reins so we can all learn to define and apply together.

Show Notes:

[00:42] In today's conversation, I am joined by Dr. Troy Campbell, who was on the show back in 2021 talking about the science of cool.
[02:25] Troy is taking over the reins as host, and our beloved Melina is the guest on the show today.
[02:44] On this episode, we are going to deeply define ideas to be able to powerfully apply them across many areas. We will deeply define one idea from Melina's book What Your Employees Need and Can't Tell You.
[04:07] Burnt popcorn is the aspect of priming when we are specifically talking about change management.
[07:03] Melina shares an example of a burnt popcorn email she received.
[09:52] It is so easy to create burnt popcorn. Burnt popcorn can poison the day (week, month, year…).
[12:07] You can guarantee they are going to be looking at the worst possible context of whatever it is that you are saying if you prime and set it up in certain ways. ("Not to be rude, but…" "Don't take this the wrong way, but…")
[13:16] These mundane actions can create hours, days, and weeks of stress that can be avoided with a few seconds of better thought.
[14:33] There are small things you can easily adjust and very quickly see a positive impact.
[16:52] When it comes to a presentation, consider where you want people to be at the end. What is the most important thing you want from this one event?
[19:07] Using really good images is important for priming in presentations.
[21:03] You can tell a lot in 90 seconds.
[24:13] Anchoring on something really bad to make the thing you are sharing seem better can definitely be burnt popcorn. The "not true" thing you said will not dissipate.
[26:28] If you give the brain a focus and then try to change that focus, it is still going to be stuck on that thing in most situations.
[29:45] Take the time to do the research and know who you are talking to.
[31:44] We do really weird stuff that can come off as burnt popcorn.
[34:42] Through the book writing process there are glimmers of fun that Melina and other authors like to include.
[37:39] When you are not great with humor, many people lean toward self-deprecating humor. Melina advises against that…especially if you are trying to build authority.
[39:14] She shares the Wizard of Oz reference from her book and what she meant by, "Glinda may have been a good witch, but she was a terrible manager."
[41:29] Knowing where people are, where they are going, and the right points where you can be giving those nudges of encouragement, feedback, or support before they entered into a scary forest is something you can be doing as a manager to help.
[43:57] So many things become easier when you are thoughtful about how you present information.
[46:11] It doesn't take a lot to make it so that things are better for those around you and yourself.
[48:57] It is one thing to go to Disneyland and it is another thing to build Disneyland.
[49:56] Melina's closing thoughts
[51:45] Troy's define and apply process is about teasing out what you do in a particular area and figuring out why it works. Get to the details about what makes it special and then expand it into other areas that may seem unrelated but are so relevant when you stop and make the effort.

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect:

Melina@TheBrainyBusiness.com
The Brainy Business® on Facebook
The Brainy Business on Twitter
The Brainy Business on Instagram
The Brainy Business on LinkedIn
Melina on LinkedIn
The Brainy Business on Youtube
Join the BE Thoughtful Revolution – our free behavioral economics community, and keep the conversation going!

Learn and Support The Brainy Business:

Check out and get your copies of Melina's Books.

Get the Books Mentioned on (or related to) this Episode:

What Your Customer Wants and Can't Tell You, by Melina Palmer
What Your Employee Needs and Can't Tell You, by Melina Palmer
A More Beautiful Question, by Warren Berger
Alchemy, by Rory Sutherland
Buying Signals, by Nikki Rausch

Connect with Troy:

Top Recommended Next Episode: The Science of Cool, with Dr. Troy Campbell (ep 169)

Already Heard That One? Try These:

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Brainy Bites - Melina's LinkedIn Newsletter
Tingen Industries

252. Priming (Refreshed Episode) Jan 10, 2023

Show notes

Today's episode is all about priming. This is something I talk about all the time, so if you have heard me speak or have read my books, or have been listening to the podcast for a while, chances are this isn't the first time you are hearing about this concept. Next to framing it is probably the thing I talk about the most.

While framing's lesson is that how you say something matters more than what you say, priming shows us that whatever happens just before a moment of decision or action is very important in influencing the decision that is made. Yes, there are many examples as we get into the episode, so I won't get into it too much right now.

In the "It's Not About the Cookie" framework, priming is the scent of the cookies or the burnt popcorn when we are talking about change management like in my second book, What Your Employees Need and Can't Tell You. At the core of priming, we have the way that the brain filters information and how we make associations. These can be very literal like how we see an apple in the grocery store and are reminded of the company, and that can influence behavior or it can be more of a filter that impacts how we see people or think about a product or service.

We can be primed to buy using all of our senses, and it is important to consider them all as you think about your own messaging. As you listen to the episode today, I want you to consider all the senses and how they can impact behavior. Taking a step back and thinking holistically about your experience and looking for opportunities that are outside the norm, are great ways to incorporate priming and all the senses into your messaging. It may seem silly, but I encourage you to think with all your senses and wonder, "What might that look like? (or taste like or smell like...)

Show Notes:

[00:37] Today's episode is all about priming. This is something I talk about all the time, so if you have heard me speak or have read my books, or have been listening to the podcast for a while, chances are this isn't the first time you are hearing about this concept.
[01:56] We can be primed to buy using all of our senses, and it is important to consider them all as you think about your own messaging.
[03:24] One of my favorite ways to start a foundations show is with a game or a series of questions to help you see how the concept works before I start explaining and today's episode is no different.
[05:33] Your brain is lazy and incredibly busy, so it takes these shortcuts all the time.
[07:45] The effects of priming wear off quickly as our brain is quickly churning through information. Primes are everywhere and it's not just about anchoring and adjustment.
[09:05] Priming is about more than just numbers. It can also be done with words.
[12:43] Melina shares the results of a university study where people were primed with polite and rude words.
[15:25] Prime yourself and psych yourself up before you take any test. The brain can be very easily primed. An amazing example from Olympians.
[17:11] The first step of visualization is to know what you want. Next, describe your vision in detail. Step three is to start visualizing and creating the emotions. Step four is to take daily action and step five is to have grit and preserve.
[18:31] We can be primed with physical objects as well. Melina share's a study about students holding an iced versus hot coffee.
[19:48] Always drink hot tea or coffee and get hot drinks for people you want to make a good impression on.
[21:48] Everything you do and say matters and similarly whatever was said or done right before everything you do or say matters.
[22:34] You can't control everything. It is worth looking at the things you can control. Take the extra step to evaluate if you are spending the money and buying things.
[24:29] Small things, just a few simple words, can make a huge difference.
[26:35] You are priming your brain to take on the traits of those outside influences.
[28:01] In all these studies, people said they were not influenced by the items, words, or numbers or that they didn't even see them. It may not register on a conscious level but it is getting in there even if people don't realize it.
[29:00] Marketing and advertising takes dedication and focus, consistent presence and messaging to break through the clutter, and making sure you are using the right primes to keep things moving in the proper direction instead of derailing the whole thing. Know your brand and who you are in the most simplest form.
[29:35] Melina's closing thoughts
[31:24] One more thing that is so important to consider with priming, is to know that this isn't exacting and you should not expect the results to be fully generalizable.

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect:

Melina@TheBrainyBusiness.com
The Brainy Business® on Facebook
The Brainy Business on Twitter
The Brainy Business on Instagram
The Brainy Business on LinkedIn
Melina on LinkedIn
The Brainy Business on Youtube
Join the BE Thoughtful Revolution – our free behavioral economics community, and keep the conversation going!

Learn and Support The Brainy Business:

Check out and get your copies of Melina's Books.

Get the Books Mentioned on (or related to) this Episode:

What Your Employees Need and Can't Tell You, by Melina Palmer
What Your Customer Wants and Can't Tell You, by Melina Palmer
Misbehaving, by Richard Thaler
Neurobranding, by Peter Steidl
The Buying Brain, by A.K Pradeep

Top Recommended Next Episode: Sense of Smell (ep 25)

Already Heard That One? Try These:

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251.The Fun Habit with Mike Rucker Jan 06, 2023

Show notes

In today's conversation, I am joined by Dr. Mike Rucker, author of the brand new book, The Fun Habit, which just came out a couple of days ago on January 3, 2023.

Mike is an organizational psychologist and charter member of the International Positive Psychology Association whose work has been published in the International Journal of Workplace Health Management and Nutrition Research. His ideas about fun and health have been featured in The Wall Street Journal, The Washington Post, Fast Company, The Telegraph, Psychology Today, Forbes, Vox, Thrive Global, Mindbodygreen, and more. He was named one of ten digital changemakers by the Healthcare Information and Management Systems Society, and currently serves as a senior leader at Active Wellness.

And, not surprisingly, today's conversation is all about fun! We also talk about framing and word choice and how fun and change really do go together. It's a great chat that I can't wait to share with you.

Show Notes:

[00:41] In today's conversation, I am joined by Dr. Mike Rucker, author of the brand new book The Fun Habit.
[02:32] Mike shares about himself and his background. He is an organizational psychologist by trade but focuses more on behavioral science.
[02:44] His new book, The Fun Habit looks at living a life more joyfully through actively pursuing the activities you engage in rather than pursuing happiness.
[04:04] From 2009-2016 he optimized his life and tried to extrapolate as much happiness as he could.
[06:33] He found out that the more he tried to chase happiness the unhappier he was and he wanted to figure out why.
[09:08] We can have more longevity with certain tasks if we add a component that makes it pleasurable for us. We do mundane things – with a little creativity, we can reframe them.
[12:07] If we take control over how we spend our time and we bias it towards fun things, ultimately we are going to perceive the world in a more positive and optimistic light.
[14:41] If you don't take time off the table for yourself you are not showing up as the best version of yourself.
[16:42] When our lives are overly habituated and we are always doing the same stuff we store those memories as single units.
[18:58] Most people live this habituated life and that becomes comfortable, but you forget that you can have a little bit of time for yourself.
[20:42] Disruption is a great opportunity for change.
[21:42] The initial step is to sit down and brainstorm what you would like to do more for fun. This could include past hobbies, things you authentically feel connected to, and things you long to do. Par your list down to 8-15 things so it is actionable.
[23:34] An important second step is to make sure it is not an exercise of adding things to your already busy life. Mike suggests doing a time audit.
[26:16] We need to swap out the "low-hanging fruit" activities for ones that light us up more.
[27:15] First create space in your schedule. Once you have that, use the list you made to integrate things that are more fun into your life.
[28:29] A lot of times the biggest impact is looking for a way to change an activity so it is better, or adding something on.
[30:56] When you hear about fun interventions at work you need to make sure everyone can come in and have fun at the activity in a safe place. Leaders need to be setting an example.
[33:07] Fun in the workplace generally unites you around a common goal. Cohesion comes from wanting to accomplish something together.
[35:16] Because our brains work in micro-moments and microdecisions, we really need to be looking at the little things. (Change is more than just the big stuff that requires a project team.)
[38:00] People who have a best friend at work are more loyal, happier, engaged, and better employees. Helping to incorporate fun and allowing people to connect is valuable.
[40:45] You can either empower the individual so that they can have more fun and more vitality when they come back to the office or you can create it from an empathic standpoint where you are creating opportunities for organic fun.
[41:37] Fun is not the same for everyone.
[42:56] If the outcome of whatever you are trying to do can still be the same but allow people to do it in a way that feels comfortable to them, you are going to have more fun every time.
[44:10] Melina's closing thoughts
[44:54] We are a species that is meant to have fun. We should take the time and make the effort to bring fun back into our lives.

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

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Melina@TheBrainyBusiness.com
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Get the Books Mentioned on (or related to) this Episode:

The Fun Habit, Mike Rucker
Get It Done, by Ayelet Fishbach
Happier Hour, by Cassie Holmes
How to Change, by Katy Milkman
Indistractable, by Nir Eyal

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Top Recommended Next Episode: Temptation Bundling (ep 250)

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Brainy Bites - Melina's LinkedIn Newsletter

250. Temptation Bundling: Your Secret To Success (Refreshed Episode) Jan 03, 2023

Show notes

Today's episode is all about temptation bundling, and before we talk about what that is, can we take a minute to celebrate the milestone that is this episode?! This is the 250TH EPISODE of The Brainy Business podcast!!!

What an amazing way to kick off 2023. I would love to say that I planned it that way, but it was more serendipitous than anything (I think that's how we know it was meant to be).

One thing that has allowed me to write, record and set up 250 episodes (along with everything else I do each week) is temptation bundling, which is the focus of today's episode. This one originally aired as number 136 in January 2021, and there is a reason I chose to have it back again to kick off the year.

Temptation bundling is a great way to help you reach goals by making something mundane, boring or hard more enjoyable and likely to be completed. Don't get me wrong, I love creating the podcast. It is fun to learn and share and I do enjoy it. However, it has plenty of mundane stuff that needs to be done to keep it moving, so a little temptation bundling is very helpful in getting this and so many other aspects of my life and work moving forward when it might be easier or more tempting to put it off. Listen in for all the ins and outs of temptation bundling and how you can use it for your own life and work.

Show Notes:

[00:39] Today's episode is all about temptation bundling, but first, we must celebrate 250 episodes!
[01:49] Temptation bundling is a great way to help you reach goals by making something mundane, boring or hard more enjoyable and likely to be completed.
[02:54] One of my favorite things about temptation bundling is how simple it is.
[04:42] Temptation bundling is taking something you should do but may have a longer-term reward and may not be super appealing at the moment…and bundling it with something you really want to do right now.
[06:53] A slight change in routine can upend newly formed habits and make it hard to start up again if you aren't careful.
[08:11] Pretty much anything can be a candidate for the bundle. What you set up doesn't need to be what someone else would want or need.
[09:46] Temptation bundling uses a "now" activity to achieve a longer-term goal and overcome time discounting.
[10:16] Don't feel like you need to bundle things simultaneously. Most multitasking doesn't work well.
[11:05] Start by looking for something you love to do in your spare time. If you had a free day, what would be at the top of your list?
[12:52] It is important to have that reward tied to the action you need to take now to be successful.
[13:39] Temptation bundling is everywhere. You just have to find the cheese to your own personal life broccoli and you will be achieving goals left and right.
[13:49] Melina's closing thoughts
[14:33] It doesn't matter if this is in the "manufactured happiness' category. Our brains look at natural happiness and manufactured or synthetic happiness in pretty much the same way.
[15:08] One of my other favorite things about temptation bundling, is that it allows you to get more done.

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect:

Melina@TheBrainyBusiness.com
The Brainy Business® on Facebook
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Join the BE Thoughtful Revolution – our free behavioral economics community, and keep the conversation going!

Learn and Support The Brainy Business:

Check out and get your copies of Melina's Books.

Get the Books Mentioned on (or related to) this Episode:

How To Change, by Katy Milkman
Get It Done, by Ayelet Fishbach
Happier Hour, by Cassie Holmes
Indistractable, by Nir Eyal
The Fun Habit, by Mike Rucker

Top Recommended Next Episode: How To Change, an interview Dr. Katy Milkman (ep 151)

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Other Important Links:

Brainy Bites - Melina's LinkedIn Newsletter
Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling
Katy Milkman on Twitter

249. Using Motivation and Happiness Science to Make 2023 Your Best Year Ever Dec 30, 2022

Show notes

Happy (almost) New Year! This is the last episode of 2022, coming out on December 30 – and what a year it has been! My second book, What Your Employees Need and Can't Tell You came out in October, and I got to do a book signing at the Sam's Club Auditorium which was amazing! I also got to speak at some amazing conferences, including travel to Amsterdam and for multiple groups in Latin America, had students from around the world in the certificate program at Texas A&M, got to work with amazing clients and so much more. I can't wait to see what 2023 has in store. One of the things I am most excited about is speaking at SXSW in Austin in March.

Well, speaking of 2023 being an amazing year, that's what this episode is all about. I've done something a little bit different in this episode by bringing on two guests to do a panel of sorts. One of them you have met before, Ayelet Fishbach, Professor of Behavioral Science and Marketing at the University of Chicago and author of Get It Done, which came out earlier this year. Our other panelist, Cassie Holmes, is a professor at UCLA who wrote the new book Happier Hour, which is so beyond fantastic. She specializes in the science of happiness and talks about time poverty and so many other amazing things. (Don't worry, we have a full interview that is all about Cassie and her work coming out in early 2023.)

In today's episode, that topic is having the best, happiest year by understanding the science of motivation, goals, achievement, happiness, mindset, and more. Listen in to find out how you can make 2023 your best year yet!

Show Notes:

[00:06] In today's episode, I am excited to welcome Ayelet Fishbach and Cassie Holmes to discuss how you can have the best year ever.
[01:15] Forty-six different guests have joined me on the show this year including those in today's interview. We also started testing out releasing two episodes a week.
[04:51] Today I have brought together two people from different universities studying somewhat different (but arguably related) topics to have a discussion about how their work compliments (or contradicts) one another. Today's topic is having the best happiest year by understanding the science of motivation, goals, achievement, happiness, mindset, our thoughts towards time, and more.
[06:21] Ayelet shares about herself, her background, and what she does. She is a motivational scientist.
[07:47] Cassie shares about herself, her background, and what she does. She is a professor that studies happiness and life satisfaction.
[10:25] We are talking about how to help people have better, more successful years in 2023.
[11:24] Around the time the year ends and the new year begins, people are thinking about what they want to achieve. However, there is a likelihood that you will forget about your resolution.
[13:27] You have a wonderful opportunity to reflect back on the prior year.
[16:08] When we feel like we are constantly rushing or hurrying, we are more reactive in how we invest our time instead of proactive and investing in those things that really matter.
[19:02] Looking back is often a way to reaffirm your commitment.
[21:58] Set goals that you can see yourself doing right now and what will make you feel good right now.
[22:41] A year is not the right time frame for many goals. A year has a very long middle. Often weekly and monthly goals are better.
[24:57] Folks who take a broader perspective of time report greater meaning and satisfaction and are happier in their days.
[26:44] Invest time in ways that are worthwhile. The particular activity you are engaging in and also how you are engaging in that activity are what makes the activity worthwhile.
[28:37] You constantly need to navigate the motivation and priorities of your goals.
[30:42] We often get stuck on the little stuff that doesn't really matter instead of focusing on the most important things that help us to move forward on a bigger goal. A to-do list can be a distraction from our higher-value goals.
[32:56] Melina shares four things that work against us: optimism bias, time discounting, planning fallacy, and bikeshedding.
[34:12] Progress is motivating – progress feels good – which is why we often love our to-do lists.
[36:18] You want to ask why you are doing the thing you are doing. You also want to ask how questions.
[39:29] Those who treated their weekend like a vacation were significantly happier when they returned to work and enjoyed the weekend more. Our weekends are meant to be breaks so we can return feeling refreshed and motivated.
[41:26] We need to be intentional and carve out spaces for true breaks during the week – at least once, ideally more.
[46:20] It is important to create the right balance between our goals and the activities that help us achieve the goals.
[49:31] Restructure your day in a way that makes more sense for the goals that you have for yourself for the week and year.
[51:32] It is often harder to learn when you are working from home and not with other people you can learn from. Connection and friendship have suffered between colleagues working from home during the pandemic.
[54:17] Developing friendships with colleagues can be so hard through Zoom, but figuring out ways to bring people together to foster those relationships is so important.
[57:16] Do our panelists set resolutions? Melina and Cassie say no (listen in on her upcoming episode to find out why). Ayelet sets New Year's resolutions because it is an opportunity to think about what she wants to achieve and where she wants to go.
[58:35] Melina's closing thoughts
[59:54] Melina chooses a word annually. It is a theme to guide her and keep her centered throughout the year on what she wants to accomplish.
[61:36] Thank you for supporting The Brainy Business! I appreciate you more than I can ever say!

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect:

Melina@TheBrainyBusiness.com
The Brainy Business® on Facebook
The Brainy Business on Twitter
The Brainy Business on Instagram
The Brainy Business on LinkedIn
Melina on LinkedIn
The Brainy Business on Youtube
Join the BE Thoughtful Revolution – our free behavioral economics community, and keep the conversation going!

Learn and Support The Brainy Business:

Check out and get your copies of Melina's Books.

Get the Books Mentioned on (or related to) this Episode:

Happier Hour, by Cassie Holmes
Get It Done, by Ayelet Fishbach
How to Change, by Katy Milkman
Power of Regret, by Dan Pink
Good Habits, Bad Habits, by Wendy Wood

Connect with Ayelet & Cassie:

Already Heard That One? Try These:

Other Important Links:

Brainy Bites - Melina's LinkedIn Newsletter
Get it Done
Happier Hour
Ayelet Fishbach - University of Chicago
Cassie Holmes - UCLA

248. How to Set, Achieve & Exceed Brainy Goals (Refreshed Episode) Dec 27, 2022

Show notes

Today's episode is all about brainy goals — how to set them and think about them to put you on a path to success, instead of inadvertently setting yourself up to fail. Now, you would never intentionally set up goals that won't work out, but our brains are programmed in a way that makes it so we consistently stack the cards against ourselves. We try to do too much, spread ourselves too thin, rely on willpower to get us through, and don't understand the importance that tiny habits play in our ability to accomplish big things.

At this time of year (this is the second to last episode before we close out 2022) most people are thinking about planning and what the next year will bring for them. How things will be different, what they want to accomplish, what habits they want to change if they will plan resolutions (and if so...what they are), and the like. That's why I decided to refresh this episode from 2019 right now. It felt like the perfect way to end the year, especially in light of this coming Friday's topic! That episode is a panel of sorts that incorporates expert advice on how to have a happier 2023 and set your year up for success.

So to get you in the right mindset preparing for that, and just because it is probably something you are already thinking about right now, it felt like the right time to talk about goals. I get a lot done — two podcast episodes a week, a weekly newsletter, two books in less than two years, teaching and creating my courses for Texas A&M, speaking, consulting, and still having time for an enjoyable life with my family. The only way that is possible is by tackling and thinking about goals in a brainy way. Listen in to hear all my tips and tricks.

Show Notes:

[00:23] Today's episode is all about brainy goals — how to set them and think about them to put you on a path to success, instead of inadvertently setting yourself up to fail.
[05:17] We all have goals and are all optimistic that we will achieve them someday. The truth is that if you don't set your goals up correctly there is a good chance life will move too fast and you won't achieve what you are capable of.
[05:52] There are three main tips for setting and achieving brainy goals. Define your goals and limit them to know more than three. Break down the path to achieving those goals into small steps. Say no to everything else.
[07:11] The opposite of distraction is traction.
[09:55] Step one is to limit and set your goals. You first need to list out every goal you would like to accomplish in the next 5, 10, or 50 years.
[10:48] Now you have to pick three. If they make sense to combine and make the goal a little more amazing that's okay but make sure it's logical.
[12:07] Your brain doesn't like change. It is scared of it. Keeping you stuck and dwelling on making things perfect or being really sure are tactics by your brain to delay change.
[14:06] It is important to declare and own those top goals so that everyone in your life knows what is most important and is on board with that.
[16:47] Melina shares a story about her taking a walk with her husband to the mailbox and Puerto Vallarta.
[19:25] We are sticking with goals and priorities we set in a cold state because they are what matter in our life.
[20:53] Once you know what those top three are the next step is to break each of those three goals into the small steps it will take to get there.
[22:54] You can't do it all at once. There are a few ways you can break those down. One way I recommend is breaking the big lifetime into subgoals for the year.
[24:33] Start small with the thing that is impossible to justify not doing.
[26:17] Every goal is reached in lots of small steps. Goals are the sum of all the effort it took to get there. If you don't plan for the small steps they won't happen.
[26:49] Remind your brain of the top three as much as possible in as many different ways as you possibly can.
[28:17] You need to be incredibly particular about what you surround yourself with in your life, in your life, and everywhere.
[30:49] Reminding your subconscious of your goals as often as possible will help keep you on track.
[31:14] Determine what three things are really important to you. Shout them from the rooftops and put every single egg in their baskets.
[27:41] Melina's closing thoughts

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect:

Melina@TheBrainyBusiness.com
The Brainy Business® on Facebook
The Brainy Business on Twitter
The Brainy Business on Instagram
The Brainy Business on LinkedIn
Melina on LinkedIn
The Brainy Business on Youtube
Join the BE Thoughtful Revolution – our free behavioral economics community, and keep the conversation going!

Learn and Support The Brainy Business:

Check out and get your copies of Melina's Books.

Get the Books Mentioned on (or related to) this Episode:

Get It Done, by Ayelet Fishbach
Happier Hour, by Cassie Holmes
Indistractable, by Nir Eyal
How To Change, by Katy Milkman
Atomic Habits, by James Clear

Already Heard That One? Try These:

Other Important Links:

Brainy Bites - Melina's LinkedIn Newsletter
Brainy Business Courses

247. A More Just Future, with Dr. Dolly Chugh Dec 23, 2022

Show notes

In today's conversation, I am joined by Dr. Dolly Chugh. Dolly is a social psychologist and management professor at the New York University Stern School of Business where she teaches MBA courses in leadership and management. Dolly is well-known for her teaching and facilitation skills. She was one of six professors chosen from thousands at New York University to receive the Distinguished Teaching Award in 2020 and one of five to receive the Dr. Martin Luther King Jr. Faculty Award in 2013. Dolly's research focuses on "bounded ethicality," which she describes as the "psychology of good people." Her work has been published in leading psychology, economics, and management journals, and cited by many books and authors.

Prior to becoming an academic, Dolly worked at Morgan Stanley, Merrill Lynch, Sibson and Company, Scholastic, and Time Inc. Dolly attended Cornell University where she majored in psychology and economics for her undergraduate degree and Harvard University for her MBA and Ph.D. As you will hear in the episode, this is a really personal one for me that hits home for a reason that I haven't really talked about much on the show. Hopefully, it is well received and you understand why I brought it up today, and why I intend to talk about it more in the future.

Show Notes:

[00:43] In today's conversation, I am joined by Dr. Dolly Chug. Dolly is a social psychologist and management professor at the New York University Stern School of Business where she teaches MBA courses in leadership and management.
[02:54] This is a really personal one for me that hits home for a reason that I haven't really talked about much on the show.
[04:35] Dolly shares about herself, her background, and her work. She is currently a professor. Her research focuses on the psychology of good people.
[06:36] People didn't understand how her double majors went together but they were both about human behavior.
[09:19] She shares how her book, A More Just Future came about.
[12:20] After reading the Little House on the Prairie series with her children, on a family trip to visit the area she had many realizations about the history and time period. She pushed it aside at the time, but it kept coming up down the road.
[13:45] She decided she wanted to better understand our relationship with our past as well as our emotional relationship with our country. She wanted to leverage what social psychologists and other social scientists know to offer us tools so we just don't push them aside.
[16:09] We see the past as farther away and blurrier than the future.
[17:12] Understanding today requires me to understand yesterday.
[19:44] When we are in a hot emotional state we are more action-oriented.
[21:40] Our minds unconsciously invest in the status quo even when it doesn't benefit us. It protects the default.
[23:08] On almost every meaningful outcome that you can think of there is a racial disparity in the United States.
[24:22] Our brains will justify the systems around us. That is the system justification theory or what she calls the "Good Guys Win Mindset." It leads us to accept things as they are.
[26:23] The cognitive task of accepting that two contradictory statements can both be true is incredibly important.
[28:13] The paradox mindset is a really powerful tool that we can use when we are trying to understand all these contradictions in our past and present.
[29:27] What is the one little thing you can do right now that might be the spark of something new and being able to make that change?
[30:07] The book was a very deep personal journey for Melina. She shares more about her journey (and that of her family) being Alaska Native (Tlingit and Tsimshian).
[32:19] The past isn't that far away.
[33:18] There are a lot of ways that the past spills into the present through our word, our beliefs, and our trauma.
[35:52] Melina shares how important preserving her native culture is for her and what she is doing with her son to preserve their culture.
[37:25] Dolly's book has helped Melina to take steps forward in preserving the culture instead of letting it simmer in her own mind.
[39:21] We all have some family history that we either cherish, don't know, or are embarrassed by. Understanding how that lives in the present is very interesting and we absolutely bring that to work with us.
[42:02] Check out Dolly's newsletter, Dear Good People.
[43:24] Melina's closing thoughts

Thanks for listening. Don't forget to subscribe on Apple Podcasts or Android. If you like what you heard, please leave a review on iTunes and share what you liked about the show.

Let's connect: