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Art Markman - Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others

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An insightful guide that shows how habits of behavior are formed, and how we can transform bad habits into positive behaviors in ourselves and others.
Smart Change explores the psychological mechanisms that form and maintain habits in individuals and groups and offers real, accessible and actionable advice for changing habits. In an engaging narrative, Markman covers a wide range of habits, from individual behaviors like eating better and exercising regularly to work-related behaviors such as learning effectively and influencing customers purchases. He proposes that there are five effective tools to help individuals change behavior and to help people influence the habits of the people around them:
1. Tame the Go system: Identify the triggers of habits, replace old behaviors with new ones and generate specific plans to deal with obstacles.
2. Harness the Stop system: Learn to deal with stress and other factors that hinder the development of new and positive habits.
3. Optimize your goals. Determine the course of behavior change and how to successfully incorporate those changes for the long term.
4. Manage your environment: Change your surroundings to dramatically reduce poor behavior and habits.
5. Engage your Neighbors: To affect other peoples behavior, understand the shared culture that creates a mutual dependency, and allows neighbors and colleagues to have a profound positive influence on the behavior of other members of their community.

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Praise for Art Markmans

Smart Change

This book not only helps you understand yourself but also provides the tools to help you change your behavior. As you work through the innovative exercises in this book, you will create new habits at home, at school, or at workand be on your way to a healthier and happier you. This book will have lasting impact.

Michael F. Roizen, MD, anesthesiologist, internist, and chief wellness officer of the Cleveland Clinic, author of RealAge: Are You as Young as You Can Be?, and coauthor of the You series

Technology promises to make our lives easier and more efficient, but too often it has just the opposite effectwe feel rushed, harried, and always on, and we take refuge in bad habits like procrastination. If this sounds like you, you need to try Smart Change. Its based on the science of motivation and designed to tap into our habit-forming circuits and use them to create a more satisfying life.

Daniel H. Pink, author of To Sell Is Human and Drive

Art Markmans smart, engaging, quirky book will teach you how to do more of the things that make you healthy, wealthy, and happy, and less of the things that dont. Smart Change is an important book thats also a delight to read.

Adam Alter, assistant professor of marketing and psychology at New York Universitys Stern School of Business and author of Drunk Tank Pink

A smart book for all of us who have tried to change our behavior and failed... Markman leverages the latest scientific research on habits and motivations to offer a practical guide to successful behavior change. In an engaging, easy-to-follow style, the book explains how habits thwart our best intentions but also help us realize our goals. Markman starts with the insight that repeated, consistent kinds of failures are the real challenges in life. He then walks the reader through a series of simple steps to optimize goals. As Markman explains, changing our behavior often involves changing our environments so that its easy to repeat desired actions until they become the habitual, default response.

Wendy Wood, PhD, provost professor of psychology and business and vice dean for social sciences at the University of Southern California

Smart Change presents the science and practice of what might be the toughest job that people take onto change themselves. Enlivened by stories from daily life as well as the headlines, five clear and actionable steps outline the most effective ways that people can change their habits, minds, and bodies. Recognizing that behavioral change is not easybut also not impossiblethis books combination of cutting-edge research and narrative storytelling gives insights that are sure to stick.

Kathleen D. Vohs, PhD, associate professor of marketing at the University of Minnesota and editor of Handbook of Self-Regulation: Research, Theory, and Applications

Change is hard, but it doesnt have to be. In this insightful book, Art Markman gets to the root causes of our habits and explains what it takes to reshape them and make lasting, positive changes in our lives.

David Burkus, author of The Myths of Creativity

Smart Change Five Tools to Create New and Sustainable Habits in Yourself and Others - image 1

A PERIGEE BOOK

Published by the Penguin Group

Penguin Group (USA) LLC

375 Hudson Street, New York, New York 10014

Smart Change Five Tools to Create New and Sustainable Habits in Yourself and Others - image 2

USA Canada UK Ireland Australia New Zealand India South Africa China

penguin.com

A Penguin Random House Company

Copyright 2014 by Art Markman, PhD

The Road to Wisdom copyright 1966 by Piet Hein. Originally published in Grooks. Reprinted with permission.

Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader.

PERIGEE is a registered trademark of Penguin Group (USA) LLC.

The P design is a trademark belonging to Penguin Group (USA) LLC.

Library of Congress Cataloging-in-Publication Data

Markman, Arthur B.

Smart change : five tools to create new and sustainable habits in yourself and others / Art Markman, PhD.First edition.

pages cm

Includes bibliographical references and index.

ISBN 978-0-399-16411-8 (hardback)

ISBN 978-1-101-61582-9 (eBook)

1. Habit. 2. Change (Psychology) 3. Habit breaking. 4. Behavior modification. I. Title.

BF335.M26 2014

152.3'3dc232013034778

First edition: January 2014

While the author has made every effort to provide accurate telephone numbers, Internet addresses, and other contact information at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content.

Version_1

To Dedre Gentner and Doug Medin

the best mentors anyone could hope to have.

CONTENTS

ONE

TWO

THREE

FOUR

FIVE

SIX

SEVEN

EIGHT

NINE

FOREWORD

Few books and little of the self-help advice I hear can create lasting change. Thats because behavior change is hard. I should know: I have spent most of my career trying to encourage people to make healthier choices. Everyone knows the general rules for being healthy: Avoid tobacco and secondhand smoke. Walk ten thousand steps a day. Do cardio and resistance exercises regularly. Eat only foods that are good for youand not too much of them. Meditate daily to manage stress. Find time to relax. Get regular sleep.

The problem is not a lack of knowledge about what to do. The problem is that the alternatives are too tempting: Not taking the extra steps to go to the side of the building where youll more likely avoid secondhand smoke as you enter. Ordering a juicy hamburger with fries. Having an extra serving of dessert. Parking closer instead of farther away. Sitting while you talk on the phoneand not using a wired earpiece. Not getting the flu vaccine. Staying up just one more hour to watch a movie. None of these actions on their own seems like a problem. But they add up to a problem in the long run. Or sometimes life just gets in the way.

At the Cleveland Clinic, we have spent the past decade encouraging people to change their behaviors. It hasnt been easy. We have had to take some radical actions to help our caregivers/employees do what they need to do to get healthier. And it has worked. Over the past several years, we have spent a lot less money each year on employee healthcare because the people who work for us have chosen to become healthier.

If you want to change your behavior, it would be great if a big company stepped in and helped you to reach your goals. However, all too rarely does that happen.

But you are not out of luck. Smart Change is on your side.

I think Art Markman is the top cognitive scientist in his field. He has been doing cutting-edge research for two decades, examining thinking and motivation. And for the last ten years, he has been taking this work beyond the scientific community to help people learn about themselves and use science to live better.

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