Ep.166 – Dr. Teryn Clarke – Building Healthy Habits: Overcoming Fear and Anxiety Through Tiny Changes
Do you ever wonder why fear takes over when trying to gain traction when it comes to your physical or financial health?
Dr. Teryn Clake, our resident neurologist expert, is back to discuss why negative feedback loops are stronger than positive ones, making change difficult.
Making changes is challenging due to the conflict between the primitive "lizard brain" (focused on immediate gratification) and the human prefrontal cortex (capable of long-term planning). Successful habit formation requires a three-pronged approach: resetting mindset, implementing tiny habits, and providing self-rewards.
With insights from books like "Atomic Habits" by James Clear, Dr. Teryn explains how tiny, incremental changes can lead to significant, lasting improvements. Additionally, we cover how visualizing long-term success and using practical tools like habit trackers can help solidify new behaviors.
Listen as we uncover strategies for overcoming fear to harness the benefits of time and compounding in health and finances.
Please enjoy my conversation with Dr. Teryn Clake.
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ADDITIONAL RESOURCES YOU MAY LIKE
1 Big Idea to Think About
How might understanding the brain's natural resistance to change help you set up tiny, achievable steps toward your goals—financial or personal—rather than relying on willpower alone? Exploring how your brain responds to immediate versus delayed gratification could reveal practical ways to make lasting progress.
1 Way You Can Apply This
Start by setting a tiny, specific exercise goal, like one squat each morning, anchored to an existing habit like brushing your teeth. Use a visual habit tracker and celebrate each completion to build momentum gradually and establish a sustainable routine.
1 Question to Ask
How can I break down my larger goals into smaller, more manageable tasks to ensure consistent progress and positive reinforcement?
Key Moments From the Show
05:48 Dr. Clarke discusses the role of brain networks in habit formation.
08:15 Clarke emphasizes starting with small, manageable goals to build lasting habits.
10:27 Fenner relates the power of compounding in financial planning to building momentum in exercise.
12:44 Clarke highlights the importance of positive reinforcement to avoid negative feedback loops.
15:08 Discussion on brain hardwiring, decision fatigue, and habitual actions.
17:52 Fenner talks about anxiety stemming from overwhelming the prefrontal cortex with planning.
21:18 Clarke explains the strength of negative feedback loops and their impact on behavior.
24:10 Emphasis on tiny, incremental habit changes over broad transformations.
28:33 Fenner refers to Hal Hirschfeld's "Your Future Self" and mindset-shifting experiments.
31:06 Clarke discusses "stealing tomorrow's joy for today" and balancing instant gratification with long-term well-being.
35:45 Clarke's observations on making healthier choices today for better future health and longevity.
38:27 Key takeaway: Training oneself with mindset goals and small, repeated actions to form new habits.
Resources Featured in This Episode:
Hal Hershfield – Your Future Self: How to Make Tomorrow Better Today
Atomic Habits: Tiny Habits, Remarkable Results
The Power of Habit: Why We Do What We Do in Life and Business