Change

What works and why?

Across the media & the Internet and also in our social interactions we come across stories of change (successful or unsuccessful) but rarely do we come across accounts of how much of what we hear fares in the crucible of scientific analysis. Following are few scientific principles behind human motivation:

1. Repetitive actions lead to gradual change.

2. It takes tremendous energy to bring about any change.

3. Delay discounting: It’s human nature to prefer immediate rewards over long-term risks.

4. Reward Prediction Error: We release dopamine in anticipation of rewards and also when we get those rewards. In case dopamine released in anticipation of rewards exceeds the dopamine released when actual reward is received on accomplishing a behavior, we are less likely to repeat that behavior. On the contrary, if the actual reward received exceeds our expectation, we are more likely to repeat that behavior. That’s why we like unexpected rewards.

5. Credit Assignment: We assign certain values to different stimuli. Based on those values we engage in different behaviors. As a behavior becomes repetitive the value attached to a particular stimulus decreases. One consequence of this principle is that we find novelty more rewarding than routine.

6. Whenever we encounter a stimulus, a variety of responses are cued up and needless to say we choose the response that brings immediate rewards.

7. We are always engaged in a cost benefit analysis of our efforts versus rewards. In the case of larger rewards, we are able to expend more effort. Likewise, if rewards are immediate, we have no hassle in exerting effort.

When we embark on change, we are faced with this dilemma: on one hand we have a behavior deeply ingrained as a habit which brings us immediate gratification but over long term may not be so favorable and on the other hand we have our desired behavior which requires effort (or work) immediately but over long term may favor ourselves. The goal then becomes to put resistance in face of habits and to facilitate the desired behavior. One way of going about this challenge is to set up an accountability system where: 1) Whenever we repeat our undesirable habit, we pay an automatic penalty (can be in the form of money, or denial of something pleasurable, or doing something uncomfortable). 2) We reward ourselves on achieving a certain milestone, or after performing a certain (can be random) number of repetitions of desired behavior. Positive self-reinforcement (in the form of encouragement or praise) can act as a reward too. It may be the case that our desired behavior is difficult to execute over a long period of time and thus require longer bouts of effort. In order to facilitate change, we would need to break the behavior down into smaller steps and form goals for change and associated rewards on a shorter time scale. We can also look into how to make effort more pleasurable.

Over the course of time, as we continue on the path towards desired change, we may notice that our desired behavior may seem to pale. That’s exactly the right opportunity to introduce another behavior that might be novel but leads to the same change or atleast supports it. For-example, in the case of weight-loss, diet goes hand in hand with exercise. Switching between different desirable behaviors keeps us motivated.

Until our desired behavior becomes automatic, we may face the possibility of relapse (or going back to old habits/behavior). That is why it is essential to plan our responses as we go through different situations on a daily, weekly, or even monthly basis. Preferably we may need to design our environment, or schedule our days in such a manner that automatic/habitual/undesired responses are unaccomplished and we get to respond more mindfully.

Once momentum sets in we may start experiencing results of our new behavior (like getting in shape) which may lead to further application of effort. As positive results are a reward in itself, we eventually start preferring the new behavior over the older habit.

After establishing routines of desirable behavior, we enter the maintenance phase which leads eventually to our desirable behavior becoming reflexive.