2022年10月7日金曜日

2022/10/06 ケルトンpodcast Best New Ideas in Money: Making chips at home again

参考:

NAMs出版プロジェクト: 行動経済学:メモ
http://nam-students.blogspot.jp/2016/02/blog-post_36.html 

Healthy Habits LIVE from the Best New Ideas in Money Festival | MarketWatch
2022/10/01



2022/10/06 ケルトンpodcast Best New Ideas in Money: Making chips at home again &Milkman


Making chips at home again



Best New Ideas in Money

Wharton professor and behavioral economist Katy Milkman joins us for a live episode on how you can improve your work productivity and habits.
Learn more about your ad choices. Visit megaphone.fm/adchoices

Lawmakers in Washington recently struck a bipartisan deal to subsidize the domestic manufacturing of advanced semiconductors, or chips, most of which are now made in Asia. Will it work? Learn more about your ad choices. Visit megaphone.fm/adchoices

Apple Podcastでお聴きください: https://podcasts.apple.com/jp/podcast/best-new-ideas-in-money/id1587222768?i=1000581767996


Milkman
Milkman書籍
2021/12/30podcast

Making chips at home again
Best New Ideas in Money

Lawmakers in Washington recently struck a bipartisan deal to subsidize the domestic manufacturing of advanced semiconductors, or chips, most of which are now made in Asia. Will it work? Learn more about your ad choices. Visit megaphone.fm/adchoices

Apple Podcastでお聴きください: https://podcasts.apple.com/jp/podcast/best-new-ideas-in-money/id1587222768?i=1000581767996


転送されたメッセージ:

差出人: The Lens with Stephanie Kelton <stephaniekelton@substack.com>
日時: 2022年10月7日 4:34:45 JST
宛先: 
件名: The CHIPS and Science Act
返信先: The Lens with Stephanie Kelton <reply+19ry17&pqpdv&&cdedb63797c463d37c3fe74b46dc7f66ad10f4c74cda242b3bb556b961ccee14@mg1.substack.com>★

 


チップス・アンド・サイエンス法

41cbf25b-b9f1-4dd7-81bb-3cb34066fe8e_1200x1200.jpeg

ステファニー・ケルトン



89日、バイデン大統領は2022年の超党派チップス・科学法に署名した。今日、大統領は私の故郷の州にいて、ニューヨーク州ポキプシーにあるIBM施設で法律を宣伝しています。この法案は、アメリカの半導体の研究、開発、製造、労働力開発に527億ドルを提供している。ホワイトハウスは、それを「国内製造業を活性化し、高給のアメリカの雇用を創出し、アメリカのサプライチェーンを強化し、将来の産業を加速するための産業戦略」と表現している。

ニューヨーク州知事キャシー・ホッフル、この地域にとって数百億ドルと多くの仕事を意味すると述べ、興奮を表明した。ニューヨークのIBM施設での演説の中で、大統領は「世界で製造業をリードできないと書かれている場所はどこですか?それはCHIPS法が変更する1つのことであり、IBMだけでなく国にとっても誇り高く誇り高い遺産を築く法律です。

e86d3a22-8dba-424a-8142-fdb165f4acff_1128x740.png.webp


あらゆる種類の興味深い記事にリンクすることはできますが、今日はすでに多くの読書を勧めたような気がします。代わりに、今日初めにリリースされた、私が共催した短いが非常に有益なポッドキャストエピソードをお知らせします!

それはすべて、チップ科学法と、今後数ヶ月と数年で米国の製造業が直面する機会(および課題)に関するものです。私はこれを録音することを学び、あなたがそれを楽しむことを願っています。   


 
 
The White House
⁦‪@WhiteHouse‬⁩
Over 30 years ago, America had more than 30% of global chip production.

Today, America produces barely 10% of the world’s chips.

President Biden’s CHIPS and Science Act will ensure we make more chips here in America – bringing down everyday costs and creating jobs.
 
2022/10/07 0:56
 
 

https://twitter.com/whitehouse/status/1578051682289987584?s=21


30 年以上前、アメリカは世界のチップ生産の 30% 以上を占めていました。


今日、アメリカは世界のチップのわずか 10% しか生産していません。


バイデン大統領の CHIPS and Science Act により、ここアメリカでより多くのチップを生産できるようになり、日々のコストが削減され、雇用が創出されます。




The CHIPS and Science Act
★ 
C:
I'm Charles poussey and this is my co-host Stephanie Kelton it is going to be a lot of fun today so for those of you who Don know about each week we explore Innovations in economics Finance technology and policy that rethink the way we live Fork spend save and invest great and we are pleased to welcome Katie Milkman for this special live version of our podcast Katie is a Wharton professor and a behavioral Economist and we've actually had her on the show before around when she published her book how to change the science of getting from where you are to where you want to be she's also a seasoned podcaster host of her own podcast called choiceology I think I have that right uh Katie you've devoted your career to studying behavioral change and you use a term that we'd like you to explain the snudge what the heck is a snudge?

M:
yes thank you for that great question um a snudge is a self-nudge if you're familiar with the book by um Cass sunstein and Richard thaler about nudges they're small changes that can be made to an environment that they don't change your incentives but they may reshape your decisions through an understanding of your Psychology by making things easier or more apparent or more attractive so a snudge is when you nudge yourself towards some better outcome okay so today we're talking about how you can improve your productivity at work using things like snudges and Breaking Bad Habits using the idea of a snatch nudging your way out of a bad habit so I'm curious I would love to hear from both of you what work habits you would like to break and I'll start I'll share mine my bad habit is multitasking trying to do too many things and not finishing a thing and having too much going on at once Charles I'm a procrastinator as my bosses know I usually wait to the last minute to do anything that has a deadline and my bad habit would have to be too much time on social media when I should be focusing on writing projects.

Kelton:
 okay so one of the things that we've all seen over the last two plus years with the pandemic was people going to work from home and now millions of people going back into the workplace and it seems like this is a possibility for people to sort of have a new start right establish some new behavioral patterns and I know that you've written about that in your book can you talk about that?

M:
 yes I would love to share some of my research on this which I hope will be helpful to all of you the phenomenon is something we call the Fresh Start effect and it actually it has a really interesting origin in the way we think about time as human beings it turns out we don't think about time linearly but when we reflect on our lives there's this whole literature and autobiographical memory that shows we think about ourselves like we're characters in a book and there are chapters in that book and the chapters of our lives are bounded by major events like moving to a new community you might you know have the College Years you might have the Boston years the New York years where you're living where you're working who you're surrounded with so those are major chapter breaks when you pivot from one to another but there are also minor chapter breaks and all of these chapter breaks whether it's the start of a new year which if you think about Fresh Starts it's a major one that motivates us to set resolutions um there are minor ones as well and we've studied all these chapter breaks that are Salient to people and give us the sense of that clean slate New Beginning motivate us to step back and think big picture about our goals and some of the regular occurrences in your life that can feel like a fresh start include the start of a new week the start of a new month the celebration of a birthday holidays that feel like Fresh Starts so think Labor Day More Than Valentine's Day for most of us and we've looked at data set after data set and seen natural spikes in when people invest in goals.
so for instance we look at when people search for the term diet and we see spikes at the start of a new week month year following holidays that feel like Fresh Starts when we look at when people visit the gym more frequently the very same people visit more at the start of a new week month year following birthdays following holidays that feel like Fresh Starts and goal setting on a popular goal setting app also spikes at those fresh start dates and it's not just about health because everything I just mentioned was about health we see the same thing when we look at financial goals we see the same thing when we look at workplace goals educational goals when we look at goals around your Environmental uh goals so all of these categories show the same Fresh Start effect and we're certainly experiencing a fresh start now tomorrow's the first day of fall right after Labor day going back to the office these are moments when because it feels like a chapter break in our lives we're more likely to feel we have a clean slate a fresh start and want to step back and think big picture.

Kelton:
 so like people individuals can have this fresh start feeling but what about as the influx of workers come back you have supervisors and managers who are welcoming back teams of workers are there things that they can do can they also take advantage of the Fresh Start idea?

M:
 yeah it's a great question one of the really neat things we've shown about the Fresh Start effect in our work and I should say this has worked jointly with hang Chen die of UCLA we have looked at how we can nudge people not as nudge here but how a manager can nudge an employee towards making better decisions say about their finances or pursuing some kind of goal and by simply calling attention to Fresh Start dates on the calendar that people might not otherwise have noticed in the context of encouraging goal setting we can do this so one example is highlighting the first day of spring on a calendar when you're asking people you know when are you going to start pursuing this goal all of a sudden there's a whole lot of interest in pursuing goals at that new date as opposed to just marking it as the third Thursday and March for instance also we did an experiment where we invited people to start saving for retirement about 2 000 people who were not currently saving and we either invited them to start saving in a few months time on a sort of arbitrary date or after an upcoming birthday or after the start of spring literally it's actually the same but in one case we're calling attention to the fact that the timeline when we're inviting you to start saving is the start of spring or your birthday a fresh start date and we see about 20 to 30 percent increase in Saving over the next nine months just from changing the timeline of when we encourage people to begin.


Kelton:
 この2年以上のパンデミックによって、人々は自宅で仕事をするようになり、今では何百万人もの人々が職場に戻っています。これは、人々が新しいスタートを切り、新しい行動パターンを確立する可能性のように思えます。

M:
 この現象は私たちがフレッシュ・スタート効果と呼んでいるもので、実は人間としての時間に対する考え方にとても興味深い起源があります。私たちは自分のことを本の登場人物のように考えていて、その本には章があります。人生の章は、新しいコミュニティに移動するような大きな出来事で区切られています。大学時代、ボストン時代、ニューヨーク時代、どこに住み、誰と働くか。新しい年の始まりは、フレッシュ・スタートと呼ばれるもので、決意を固める動機づけとなります。また、新しい週の始まり、新しい月の始まり、誕生日のお祝いなど、人生の中で定期的に起こる出来事で、新たなスタートのように感じられるものがあります。
例えば、人々がダイエットという言葉を検索するとき、新しい週の始まり、月の始まり、祝日の後に、フレッシュスタートのようなスパイクが見られます。人々がより頻繁にジムに行くとき、まさに同じ人々が新しい週の始まり、月の始まり、誕生日、祝日にフレッシュスタートのようなスパイクを見せます。経済的な目標を見ても同じことが言えます 職場の目標を見ても同じことが言えます 教育的な目標を見ても 環境に関する目標を見ても...... すべてのカテゴリーで同じように フレッシュ・スタート効果が見られます 今私たちは確かに新鮮なスタートを経験しています 明日が秋の初日です 労働者の日が終わってすぐ会社に戻ります こういうときは人生の一区切りを感じるので 白紙に戻って再出発し 大きな視点で考えたい気持ちになりやすいんです

ケルトン
 しかし、労働者が戻ってくると、監督者や管理者は、労働者のチームを迎え入れることになりますが、彼らもフレッシュ・スタートのアイデアを活用できるのでしょうか?

M:
 私たちは、UCLAのHang Chen dieと共同で、「ナッジ」ではなく、「ナッジ」する方法を研究してきました。目標設定を促すという意味で、他の人が気づかないようなカレンダーのフレッシュスタートの日に注意を促すだけで、こんなことができるんです。例えば、3月の第3木曜日とマークするのとは対照的に、その新しい日に目標を達成することに大きな関心が寄せられます。また、現在貯蓄をしていない約2000人に、老後のために貯蓄を始めるよう呼びかける実験を行いました。文字通り同じですが、あるケースでは、貯蓄を始めるよう呼びかけるタイミングが、春の始まりか誕生日であるという事実に注意を促しています。


C:
you've given us a lot of different times to have a fresh start are they all created equal?

M:
 yeah it's a great question some are absolutely more Salient than others right 40 of Americans set New Year's resolutions that's the big Fresh Start we all Converge on but in terms of nudging or trying to encourage someone to change Behavior we've actually seen better results when um it's not a fresh start that's already top of mind when you nudge someone for instance that say don't you want to start saving after the new year they've already thought about their New Year's resolutions they didn't need a little push but when you call attention to a date like a birthday or the beginning of Spring where there might not have been so much Focus you can see benefits one other thing I want to just say is that you cannot artificially create these out of nothing we tried some experiments with that to say hey it's the 100th day of the year don't you want to start pursuing your goals we get no absolutely zilch right so you you can't manufacture them but every Monday is a fresh start we see big increases on Monday even relative to Tuesday and Wednesday so they come about often enough with real meaning where people they resonate with people that you can use those.

C:
 so so you've decided to make a change can I say you've snudged yourself I don't know if that's a term um how do you make that into an actual habit because that's where I think I get into trouble?


M:
 yeah habits are hard to form first of all but there is a science to them and there's some been some wonderful popular books that talk about this my own of course touches on it but if you've read um Power of Habit by Charles duhigg Atomic habits those books really they mostly get the science right that what you want to do is think about it like practice if you want to learn a new skill like get really good at playing a piece on the piano you sit down and you practice and you repeat and you celebrate small successes and that that repetition is how habits are built you very deliberately can build a habit by trying to repeat this action as frequently as possible and and creating some stability in the context is valuable but I want to tell you about one surprising finding around habits that my collaborators and I had when we ran an experiment with about 2500 Google employees who wanted to build exercise habits at the start actually of a new year so it was a fresh start everybody wants to build these habits and we experimented with a couple of different ways of helping them do that and our end goal was to build a little program that would last for a month but then carry people forward so they'd exercise regularly after our program ended and we tested two versions of the program in one version We encouraged people and rewarded them for exercising in a very consistent manner meaning everybody tells us what's their ideal time to work out and they actually got rewarded for showing up at that time in that time only so people tell us seven to nine that's my ideal workout window and by encouraging them in this way we got them to do about 80 percent of their workouts during that sort of Ideal Time the other group is encouraged to build in more variety as they're trying to form the habit for this first month so they're inhabit startup mode and instead of always doing at the same time we encourage them pick your ideal time go then some but also mix it up so what this leads to is about fifty percent of their workouts at the same ideal window and the rest more varied both groups exercise about the same frequency just in these different patterns and then the program ends we look who has the more robust lasting habit and surprisingly to many psychologists who we surveyed and frankly to us we actually saw that it was better to exercise less regularly so same frequency but more variable in the timing and when we dug into the data to figure out what was going on why did this lead to more robust habits and more robust Behavior change that lasts beyond the end of our program what we see is that we were sort of right in thinking that some degree of consistency and timeline builds builds that habit so if you're a 9am workout person you go at 9am for a month you keep going at 9am a little bit more than the person who had a more variable routine but if you miss 9am you don't go at all and that is the big important catch the people who had been a little less rigid and when they visited the gym they built more robust habits so they missed their 9 A.M they still show up later in the day so big takeaway for us from this and and resonates with other research that's been coming out since is that while it's good to repeat and have some degree of consistency you actually want to throw yourself some curveballs when you're trying to build a habit rather whether it's around meditation whether it's around you know when you're going to have your focused work time get your writing done today whether it's about when you're in practice on Duolingo or exercise and that variability is going to teach you that when life throws you a curveball when you you know hit traffic in the morning on the way to drop off your kid or something else goes wrong you have a backup plan and you'll still fall back and find a way to get your habit done how long does it take to form a habit oh I love that you asked me that question because one of my favorite myths is that there is a magic answer and in fact there is one magic number that I've heard thrown around a lot you might have heard too which is 30 days to form a habit that's that's one popular myth um Wendy wood is a professor at USC and an expert on habits once told me that she dug into where that myth came from and she thinks that she's pinpointed that there was a study done of people who'd had plastic surgery and surveys were done of how long it took them to get used to their new face and that was about 30 days and therefore this Legend was born that it's 30 days to form a habit anyway I don't know how true that is but it's sure a great story and the research does not support that magic number there's some work that's that I've been involved in led by Colin camera of Caltech using machine learning to try to figure out in really large populations of both gym goers and Hospital caregivers um how long does it take gym goers to form a habit around exercise how long does it take caregivers to form a habit around Fan sanitizing their hands when they enter and exit patient rooms and what's interesting is the answer is really different in those different contexts you won't be shocked to learn takes longer to form a gym habit where you're going less frequently than to form a habit around hand sanitizing where you're doing it several times a day hand sanitizing habits seem to take on average order magnitude a couple of weeks to form whereas gym habits more like a couple of months and the the speculation is it's going to be different depending on the context but the more frequently you engage in the behavior the less complex it is the faster you'll be able to form that habit.

Kelton:
 so that's forming the habit but then maintaining it.
you're saying the more often you kind of have to do it the easier it is to maintain the habit or are there tricks that you can adopt as well to keep that habit going?

M:
yeah there are tricks you can adopt certainly frequency and sort of intensity when you have a desire to form a habit high frequency is beneficial try to use that burst of energy you get at New Years to go to the gym as frequently as possible so it'll start to become routine you won't even have to think about it sort of you're working it into your day you've got your backup plan your first best plan and now you know when the motivation wins you've got the Habit sort of carrying you forward that that idea makes sense although I should say only about 30 percent of the behaviors that we change say in a given month in this way end up carrying over so it's not as though oh once you've done it for a month it's magical or once you've done it for any period of time it's magical even habits tend to wane you have to maintain them but in terms of thinking about what it takes to keep these good behaviors online one thing that I think is really important is think about social support so if you can build a social structure a social team that supports you in doing the things that you want to do that can be really powerful and actually one of my favorite studies that I've been involved in the last few years that had sort of counter-intuitive finding around social support suggests one way that we can help ourselves maintain habits and make good decisions more generally is actually by coaching other people who have similar goals so we did some research.
 and I should say this is led by Lauren estrus Winkler at Northwestern University's Kellogg School and what she realized is that one thing that's a barrier to behavior change often into habit maintenance is confidence and when we mentor and Coach others it helps us build our confidence because it shows us you know we're if we're capable of giving someone else good tips then we must kind of have things figured out so it builds our confidence it also forces us to introspect about what would work for us if we're talking to other people about oh you're trying to maintain a gym habit or trying to build these better habits at work trying to avoid procrastination say or in my case social media overuse then um when you're coaching someone else who's facing a similar struggle in a similar set of goals about how they can achieve it it's going to force you to introspect more than you might if you were solving the problem for yourself because now I have to say so say something to Charles right I have to say something to Stephanie to give them wisdom and I'm going to come up with insights that are probably self-relevant because those are the insights I have access to so I have to think about it more deeply it builds my confidence and finally when I give you advice I'm going to feel like a hypocrite if I don't take it myself so advice giving and and forming I actually have my own advice Club similar people with similar set of goals I have a professional group of women we all have similar goals we reach out to each other when we run into a stumbling block and it's incredibly valuable to have this advice Club because I actually well I get you know free consulting which is amazing every time that I can't figure out what to do um social support in general for anything I'm trying to achieve but also interestingly as I coach these other women in this group it has improved my own decision making and my own confidence and help me maintain better habits.


ケルトン
  それが習慣を作ることであり、それを維持することです。
それとも、習慣を維持するために取り入れられるコツがあるのでしょうか?

M:
ええ、習慣を身につけたいと思ったときに取り入れられるコツがあります。頻度が高いことは有益です。このように、一日の中に組み込むことで、バックアップの計画や、最初のベストの計画を立て、モチベーションが上がったときには、「習慣」があなたを前へ前へと運んでくれる、その考え方は理にかなっています。このように、1ヶ月の間に変えた行動のうち、結局は30%程度しか引き継がれないので、1ヶ月間やったら魔法のようだとか、任意の期間やったら魔法のようだとか、そういうことではありません。もし、あなたが社会的な構造を構築することができれば、あなたがやりたいことをサポートする社会的なチームは、本当に強力なものになります。 社会的支援に関する直感的な発見は、私たちが習慣を維持し、より一般的に良い決断をするのを助けることができる方法の1つが、実は同じような目標を持つ他の人々を指導することであることを示唆しましたので、いくつかの研究を行いました。
 これはノースウェスタン大学のケロッグ・スクールの ローレン・エストラス・ウィンクラーが主導しています 彼女が気づいたことは 行動変容の障壁の1つであり 習慣維持の障壁でもある 自信です 他人の指導やコーチをすると自信をつけることができます なぜなら他人に良いヒントを与えることができるなら 自分は物事を理解しているはずだということがわかりますから それは自信をつけます また自分にとって何が有効かを内省させるのです 他の人と話しているときに ああ あなたはジムの習慣を維持しようとしていますね と について他の人に話している場合、何がうまくいくかを内省することを余儀なくされるのです。 そのため、私はより深くそれを考える必要があり、それは私の自信を構築します。最後に、私はあなたにアドバイスを与えるとき、私は自分自身でそれを取るしない場合、偽善者のように感じるだろうので、アドバイスを与えることと形成私は実際に私自身のアドバイスクラブを持っている同様の目標セットを持つ人々 私は女性のプロのグループを持っています私たちは皆、同様の目標を持って、我々は、偶数に到達するときにお互いに手を差し伸べる というのも、私は無料コンサルティングを受けることができるのですが、これはどうしたらいいかわからないときにとても助かります。)
C:
 I've got one final question it's one I've been dying to ask so we we talk about New Year's resolutions plural you know and I'll come up with a list each year you know go to the gym write the Great American novel uh wake up at 6am every day and I'm wondering if what's going on there maybe we should be really talking about New Year's resolution singular I mean is it good to have a lot of goals or is it better to focus on just a few or one or two.

M:
 I'm so glad you asked that question too because this is a major mistake that many people make when they have a fresh start whether it's New Year's or any other time research by Steven Spiller and collaborators at UCLA has looked at what happens when we set multiple goals and we enumerate plans for reaching multiple goals which PS is really important to success I talked a little bit about social support but another direction we could have gone in that conversation about habit maintenance is you've got to make a really concrete plan break that Big Goal I want to volunteer 200 hours a year for instance down into bite-sized pieces we just ran a massive field experiment with 9 000 people were showing that encouraging volunteers who'd committed to 200 hours a year of work asking them to break that down and say okay we're going to do four hours a week or eight hours every two weeks we see eight percent increase in volunteering so when we break that Big Goal down into bite-sized pieces you see better outcomes okay so if you try to break things down you break it down into those bite-sized pieces you make a plan you know when am I going to do it where am I going to do it how am I going to follow through critical to goal success do you do that with more than one goal you actually get worse outcomes if you do it with one goal you get better outcomes so all of the magic tricks that we can use all the Behavioral Science that supports successful gold Pursuit it supports it when we are focusing on a single goal a single objective at a time but the minute we enter two goals onto our to-do list and try to use these best practices we overwhelm ourselves it feels impossible to get it all done once you enumerate the plan you need to make and leads to worse results so one goal at a time we're we're almost out of time speaking of of time um any last-minute thought well one last thing I want to say is that both of you were talking about how to tunes right you want to quit procrastinating or quit being distracted right I want to quit social media a lot of our objectives in the workplace are about stopping not starting and there's some different magic sauce that you can use from science to help with that um I'll just leave you with the thought that sometimes we want to impose constraints on ourselves normally we're used to other people doing it right you get a speeding ticket if you drive too fast somebody else slaps a penalty on you but a commitment device is a tool you can use to actually impose penalties on yourself if you procrastinate and there's some websites that can let you put money on the line that will you'll have to Forfeit if you fail to achieve your goals and you can name a referee and they're very helpful research shows that just having access to this kind of a tool can for instance help smokers quit at a 30 percent higher rate so think about commitment devices if you want to quit instead of start.

C:
 building new habits and gambling I love it all together that's all we have time for today Katie it was a pleasure talking with you and everyone if you haven't already ready check out the best new ideas and Money podcasts we have new episodes every Thursday thank you so much.

Kelton:
This episode was a special live taping from the best new ideas and money Festival go to marketwatch.com to watch highlights from the festival and learn more I'm Stephanie Kelton and I'm Charles Passey the best new ideas and money is a podcast for MarketWatch the producers are Michael Mcdowell metalutsoft and Katie Ferguson who edited and mixed this episode Melissa Hagerty is executive producer Jeremy Binks is our news editor and Tim rosten is the executive editor for MarketWatch the best new ideas and money theme was composed by Sam retzer special thanks this week to Nathan vardy Alia aljunaid Mark renfree Rebecca bizdale Suzanne Foie and Lindsey Mick Stephanie Kelton is an economist and a professor of economics and public policy at Stony Brook University and not part of the market watch Newsroom we'll be back next week with another new idea [Music]

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C:
私はCharles pousseyです。これは私の共催者であるStephanie Keltonです。今日はとても楽しいものになるでしょう。ご存知ない方もいらっしゃると思いますが、私たちは毎週、経済学の革新について探求しています。私たちの生き方を再考する金融技術と政策フォークは節約と投資に最適です。ポッドキャストのこの特別なライブ バージョンにケイティ ミルクマンを迎えられることをうれしく思います。ケイティはウォートン大学の教授であり、行動経済学者です。今いる場所からなりたい場所にたどり着くための科学を変えてください 彼女は選択学と呼ばれる彼女自身のポッドキャストの熟練したポッドキャスターのホストでもあります 私はその権利を持っていると思います ええと ケイティ あなたはキャリアを行動変容の研究に捧げてきましたスナッジとは一体何なのか説明してもらいたいのですが?

M:
はい、素晴らしい質問をありがとうございました ええと、キャス・サンスタインとリチャード・セイラーによるナッジについての本に精通しているなら、スナッジは自己ナッジです。あなたのインセンティブは、あなたの心理学を理解することで、物事をより簡単に、より明白に、またはより魅力的にすることで、あなたの決定を再形成するかもしれません.職場では、スナッジや、悪い習慣から抜け出す方法を微調整するスナッチのアイデアを使用した悪い習慣を破る.始めます私の悪い癖は、マルチタスクで、あまりにも多くのことをやろうとし、物事を終わらせず、一度に多くのことをやりすぎることです。 チャールズ 私は先延ばし癖があります。締め切りと私の悪い癖は、私がプロジェクトの執筆に集中する必要があるときに、ソーシャルメディアにあまりにも多くの時間を費やす必要があります.

ケルトン:
 さて、パンデミックで過去2年以上にわたって私たちが目にしたことの1つは、人々が自宅で仕事をするようになり、現在は何百万人もの人々が職場に戻っていることであり、これは人々が分類する可能性があるようです.新しいスタートを切る権利は、いくつかの新しい行動パターンを確立する権利であり、あなたはそれについて本に書いていることを知っていますが、それについて話してもらえますか?

M:
 はい、これに関する私の研究の一部を共有したいと思います。皆さんの役に立てば幸いです。この現象は、私たちがフレッシュスタート効果と呼んでいるものであり、実際には、人間としての時間の考え方に非常に興味深い起源があります。私たちは時間について直線的に考えていないことがわかりましたが、私たちが自分の人生を振り返ると、文学全体と自伝的記憶があり、それは私たちが本の登場人物であり、その本の章と章があるように自分自身について考えていることを示しています.私たちの人生の 30 分の 1 は、新しいコミュニティへの移動などの主要なイベントに縛られています。大学時代、ボストン時代、ニューヨーク時代、住んでいる場所、働いている場所に囲まれているので、ある章から別の章にピボットするとき、これらは主要な章の区切りですが、小さな章の区切りもあり、これらすべての章の区切りは、新年の始まりであるかどうかにかかわらず、フレッシュスタートについて考える場合、それはやる気を起こさせる大きなものです私たちは決議を設定します。小さなものもあります。私たちはこれらすべての章の区切りを研究しました。これらは人々にとって顕著なものであり、その白紙の状態の感覚を私たちに与えてくれます。新たなスタートのように感じることができるあなたの人生の定期的な出来事には、新しい週の始まりが含まれます 新しい月の始まり 誕生日のお祝い フレッシュスタートのように感じるので、私たちのほとんどにとって労働日はバレンタインデーよりも多いと思いますそして、私たちは'データセットを次から次へとデータセットを調べたところ、人々が目標に投資するときに自然なスパイクが見られました。
たとえば、人々がダイエットという用語を検索したときに見てみると、新しい週の初めにスパイクが見られます。人々がより頻繁にジムに通う時期を見てみると、まったく同じ人が新しい週の初めに多くの来店をしている 誕生日の次の年 次の休日に続く休日はフレッシュスタートのように感じられ、人気の目標設定アプリでの目標設定もフレッシュな時期に急増する開始日とそれこれは健康だけではありません。なぜなら、私が今述べたのはすべて健康に関するものだからです。経済的な目標を見たときに同じことがわかります。職場の目標を見たときに同じことがわかりました。環境に関する目標を見たとき、教育の目標を見ました。これらのカテゴリは同じフレッシュ スタート効果を示しており、私たちは確かにフレッシュ スタートを経験しています。明日は労働者の日の直後の秋の最初の日であり、オフィスに戻ります。白紙の状態で新たなスタートを切ったと感じ、一歩下がって全体像を考えたいと思う可能性が高くなります。労働者の日がオフィスに戻った直後の最初の秋の日. これらは、私たちの生活の章の区切りのように感じるので、私たちが白紙の状態で新たなスタートを切ったと感じ、一歩下がって一歩下がってしまいたいと思う瞬間です.全体像を考えてください。労働者の日がオフィスに戻った直後の最初の秋の日. これらは、私たちの生活の章の区切りのように感じるので、私たちが白紙の状態で新たなスタートを切ったと感じ、一歩下がって一歩下がってしまいたいと思う瞬間です.全体像を考えてください。

ケルトン:
 人々と同じように、個人がこの新たなスタートの気持ちを持つことができますが、労働者の流入が戻ってくると、従業員のチームを歓迎するスーパーバイザーやマネージャーがいる場合、彼らにできることはありますか?

M:
 ええ、それは私たちの研究でフレッシュスタート効果について私たちが示した本当に素晴らしいことの1つであり、これはUCLAのハング・チェン・ダイと共同で機能したと言うべきです。しかし、管理職がどのようにして従業員がより良い意思決定を行えるように促すことができるかについては、財務状況や何らかの目標の追求について述べ、目標設定を奨励するという文脈で他の方法では気付かなかったかもしれないカレンダーのフレッシュ スタートの日付に単に注意を喚起することによって、私たちはできる1 つの例として、カレンダーの春の最初の日を強調表示して、知っている人に、いつこの目標を追求し始めるのかを突然尋ねます。たとえば、第 3 木曜日と 3 月としてマークするのではなく、その新しい日付で目標を追求することに大きな関心が寄せられています。たとえば、現在貯蓄を行っていない約 2,000 人の人々に退職後の貯蓄を開始するように勧める実験を行いました。私たちは彼らに、ある種の任意の日付、次の誕生日の後、または春の始まりの後に貯蓄を開始するように招待しましたが、実際には文字通り同じですが、あるケースでは、タイムラインが貯蓄を開始するのは春の始まりか、誕生日が新たな開始日です。開始を奨励する時期のタイムラインを変更しただけで、今後 9 か月で貯蓄が約 20 ~ 30% 増加することがわかります。

C:
あなたは私たちに新たなスタートを切るために多くの異なる時間を与えてくれましたが、それらはすべて平等に作られていますか?

M:
 ええ、それは素晴らしい質問です.40人のアメリカ人が新年の決議を設定しました.これは私たち全員が収束する大きな新たなスタートですが、誰かに行動を変えるように促したり励ましたりするという点では、実際にはより良い結果が見られました.ええと、それは新たなスタートではありません。例えば、新年の後に貯蓄を始めたくないと言ったときに、すでに頭に浮かんでいるのは、彼らが新年の抱負についてすでに考えていることです。誕生日や春の始まりのような日付に注意を喚起すると、フォーカスがあまりなかった可能性があります。もう 1 つ言いたいのは、何もないところから人為的にこれらを作成することはできないということです。いくつかの実験を試みました。それを言うためにちょっとそれ '1 年で 100 日目です。目標を追求し始めたくないですか。絶対に正しくないので、製造することはできませんが、毎週月曜日は新たなスタートです。月曜日は、火曜日と水曜日に比べても大幅な増加が見られます。そのため、それらは、人々がそれらを使用できる人々と共鳴する本当の意味で十分に頻繁に発生します。

C:
 だから、あなたは変化を起こすことに決めました あなたは自分自身をこすったと言えますか それが用語であるかどうかはわかりません どうやってそれを実際の習慣にするのですか?


M:
 ええ、まず第一に、習慣を形成するのは難しいですが、それらには科学があり、これについて話している素晴らしい人気のある本がいくつかあります。私自身ももちろんそれに触れていますが、ええと、チャールズ・デュヒッグ著の「習慣の力」を読んだことがあります。アトミック・ハビットの本を読んだことがありますが、これらの本は科学を正しく理解していることがほとんどです。ピアノ 座って練習し、繰り返し、小さな成功を祝い、その繰り返しが習慣を構築する方法である できるだけ頻繁にこの動作を繰り返そうとすることで、非常に意図的に習慣を構築することができ、状況にある程度の安定性を生み出すことができます価値はありますが、新しい年の初めに運動習慣を身に付けたいと考えていた約 2,500 人の Google 従業員を対象に実験を行ったときに、共同研究者と私が習慣について行った驚くべき発見についてお話ししたいと思います。これらの習慣を構築したいと考えており、彼らがそれを行うのを助けるためのいくつかの異なる方法があり、私たちの最終目標は、1か月間続く小さなプログラムを構築することでしたが、プログラムが終了した後も定期的に運動するように人々を前進させ、1つのプログラムの2つのバージョンをテストしました.バージョン 私たちは人々を奨励し、非常に一貫した方法で運動することに対して報酬を与えました。つまり、誰もが運動するのに理想的な時間を私たちに教えてくれました。実際には、その時間にその時間に現れただけで報酬を得たので、人々は7時から9時が私の理想ですこのように彼らにワークアウトの約 80% を理想的な時間に行うように促すことで、他のグループはこの最初の 1 か月の習慣を形成しようとしているときに、より多くの種類を構築するように奨励されます。彼ら'再起動モードに住み、常に同時に行うのではなく、理想的な時間を選択することをお勧めしますが、それを混ぜ合わせることで、同じ理想的なウィンドウで約 50% のワークアウトが行われ、残りはより多様になります。両方のグループがこれらの異なるパターンでほぼ同じ頻度で運動し、プログラムが終了すると、どちらがよりしっかりとした持続的な習慣を持っているかがわかります。調査した多くの心理学者にとって驚くべきことであり、率直に言って、定期的に運動を減らす方が良いことが実際にわかりました。頻度は同じですが、タイミングがより変動し、何が起こっているのかを理解するためにデータを掘り下げたところ、なぜこれがより強固な習慣とより強固な行動の変化につながったのかプログラムの終了後も持続する行動の変化が見られます。ある程度の一貫性があると考えるのは正しいタイムラインがその習慣を構築するので、もしあなたが午前 9 時にワークアウトをする人なら、1 か月間午前 9 時にトレーニングを続ける人は、より可変的なルーチンを持っていた人よりも少し多く午前 9 時に続けますが、もし午前 9 時を逃すと、トレーニングを続けられなくなります。まったく、それは非常に重要なキャッチであり、ジムを訪れたとき、よりしっかりとした習慣を身につけたので、午前9時を逃しました。彼らはまだ1日の後半に現れます。そして、その後出てきた他の研究と共鳴するのは、繰り返してある程度の一貫性を保つことは良いことですが、習慣を身につけようとしているときは、それが瞑想の周りであるか、それがあなたの周りであるかではなく、実際にはいくつかのカーブボールを自分自身に投げたいということです.あなたがいつ知っているかDuolingo の練習をしている場合でも、エクササイズをしている場合でも、今日は集中して仕事をして執筆を完了させます。その変動性は、人生がカーブボールを投げるとき、朝は交通量が多いことを知っているときであることを教えてくれます。子供を送り届ける途中で、または他の何かがうまくいかない場合は、バックアップ計画があり、それでも後戻りして、習慣を完成させる方法を見つけることができます.習慣を形成するのにどのくらいの時間がかかりますか.私のお気に入りの神話の 1 つは、魔法の答えがあるというものであり、実際に私が聞いた魔法の数字が 1 つあります。これは、あなたも聞いたことがあるかもしれませんが、習慣を形成するのに 30 日かかります。ウェンディ・ウッドは南カリフォルニア大学の教授であり、習慣の専門家である彼女は、その神話がどこから来たのかを掘り下げて、整形手術を受けた人々の研究が行われたことを正確に指摘したと考えていると私に言った.新しい顔に慣れるまでにかかる時間についての調査が行われ、それは約 30 日でした。したがって、習慣を形成するのに 30 日かかるという伝説が生まれました。素晴らしい話と研究はその魔法の数をサポートしていません.いくつかの仕事があります.私はカリフォルニア工科大学のコリン・カメラが主導し、機械学習を使用して、ジムに通う人と病院の介護者の両方の非常に多くの人口を対象に、ジムに通う人が運動に関する習慣を形成するのにどれくらいの時間がかかるかを調べようとしました。ファンが病室に出入りするときに手を消毒する習慣を身につけてください。興味深いのは、その答えは状況によって大きく異なるということです。それほど頻繁にジムに行く習慣を身につけるのに時間がかかることを知ってショックを受けることはありません。 1日に数回行う手指消毒の習慣を形成するよりも、手の消毒習慣を形成するのに平均して数週間かかるようですが、ジムの習慣は数ヶ月のようであり、推測はそれです.状況によって異なりますが、より頻繁に行動に従事するほど、複雑さが少なくなり、その習慣をより早く形成できるようになります.

ケルトン:
 それは習慣を形成していますが、それを維持することは、より頻繁に行う必要があるほど、習慣を維持するのが簡単になるということですか、それともその習慣を維持するために採用できるトリックはありますか?

M:
はい、確かに採用できるトリックがあります 習慣を形成したい場合は、頻度と強度の種類 高周波は有益です 新年に得たエネルギーのバーストを使用して、できるだけ頻繁にジムに行くようにしてください。ルーティンになり始める 考える必要さえなくなる 一日に取り組んでいるようなもの 予備計画を立てた 最初の最善の計画を立てて、モチベーションがいつ勝ったかを知る 習慣を身につけたその考えが理にかなっていることをあなたに伝えるようなものですが、私たちがこのようにして特定の月に変更した行動の約30%しか引き継がれないので、一度それを行った後はそうではありませんそれは魔法のような月です。魔法のような習慣は衰えがちですが、それを維持する必要がありますが、これらの良い行動をオンラインで維持するために何が必要かを考える上で、私が本当に重要だと思うことの 1 つは、社会的サポートについて考えることです。あなたがやりたいことをするのをサポートするチームは本当に強力であり、実際に私がここ数年関わってきた私のお気に入りの研究の1つで、社会的支援に関する一種の直感に反する発見があり、1つの方法を示唆しています私たちが習慣を維持し、より一般的に良い決定を下すのを助けることができるのは、実際には同様の目標を持っている他の人々を指導することです.ひとつのこと」多くの場合、習慣の維持への行動の変化に対する障壁は自信であり、他の人を指導したりコーチしたりすると、自信を築くのに役立ちます。ジムの習慣を維持しようとしているのか、職場でこれらのより良い習慣を身に付けようとしているのかについて他の人と話している場合、私たちにとって何がうまくいくかについて内省することを余儀なくされます。先延ばしを避けるとか、私の場合はソーシャル メディアの使いすぎとか。自分で問題を解決している場合よりも、内省するように強制されます。チャールズに何か言わなければならないので、ステファニーに知恵を与えるために何か言わなければなりません。おそらくそれは私がアクセスできる洞察であるため、それについてもっと深く考えなければならないので、それは私の自信を構築し、最終的にあなたにアドバイスをするとき、私は偽善者のように感じるでしょう.私自身、アドバイスを与えたり形成したりしています 私は実際に私自身のアドバイスを持っています 同様の目標を持つ同様の人々をクラブに入れます 私には女性の専門家グループがいます 私たちは皆、同様の目標を持っています つまずきや障害に遭遇したときにお互いに手を差し伸べますそれ'このアドバイスクラブを持つことは信じられないほど価値があります.なぜなら私はあなたが無料のコンサルティングを知っているからです私はこのグループの他の女性たちを指導することで、私自身の意思決定と自信を改善し、より良い習慣を維持するのに役立ちました.

C:
 最後にもう 1 つ質問があります。どうしても聞きたくて仕方がないので、新年の抱負について話し合っています。毎年、リストを作成します。ジムに行って、偉大なアメリカの小説を書いてください。毎日午前 6 時に起きて、そこで何が起こっているのか、本当に新年の抱負について話し合うべきなのか疑問に思っていますまたは2つ。

M:
 あなたがその質問をしてくれたことをとてもうれしく思います。なぜなら、これは多くの人が、新年であろうとそれ以外であろうと、新たなスタートを切るときに犯す大きな間違いだからです。複数の目標と、複数の目標を達成するための計画を列挙します。PSは成功にとって非常に重要です.社会的支援について少し話しましたが、習慣の維持に関する会話で進むことができた別の方向性は、本当に具体的な計画を破る必要があるということです.その大きな目標 年間 200 時間のボランティア活動をしたい たとえば、一口サイズの小片に分けて、9,000 人を対象に大規模なフィールド実験を行ったところ、年間 200 時間の仕事に取り組んでいるボランティアを励まし、休むように求めることが示されました。それを下げて、大丈夫と言ってください」週に 4 時間、または 2 週間ごとに 8 時間行うと、ボランティア活動が 8% 増加することがわかります。その大きな目標を一口サイズのピースに分割すると、より良い結果が得られます。一口サイズの断片に分けて計画を立てる いつそれを行うか どこで行うかを知っている 目標の成功に不可欠な要素をどのように実行するか 実際に達成できる目標は複数ありますか1つの目標でそれを行うと、より良い結果が得られるので、すべての魔法のトリックを使用して、ゴールドの成功をサポートするすべての行動科学を使用できます。やることリストに 2 つの目標を入力し、これらのベスト プラクティスを使用しようとした瞬間、私たちは自分自身を圧倒し、不可能だと感じます。作成する必要がある計画を列挙すると、それをすべて完了させると、悪い結果につながるため、一度に 1 つの目標を達成するために、時間について話すとほとんど時間がなくなります。言いたいのは、お二人とも正しいチューニング方法について話していたということです 先延ばしや気が散るのをやめたいです ソーシャルメディアをやめたいです 職場での私たちの目標の多くは、開始しないことをやめることであり、いくつかの異なる魔法のソースがあります科学からそれを助けるために使うことができます。他の人が正しいことをしているのに慣れている 速すぎるとスピード違反の切符を切られる 誰かがあなたに罰則を科す しかしコミットメントデバイスは、あなたが先延ばしした場合に実際に自分自身に罰則を課すために使用できるツールであり、できるウェブサイトがいくつかあります目標を達成できなかった場合に没収しなければならないラインにお金を入れることができ、審判を指名することができ、それらは非常に役立ちます.この種のツールにアクセスするだけで、たとえば助けになることが研究によって示されています.喫煙者の禁煙率は 30% 高いので、始めるのではなく禁煙したい場合は、コミットメント デバイスについて考えてください。非常に有益な研究によると、この種のツールにアクセスするだけで、たとえば喫煙者の禁煙率が 30% 高くなることが示されています。非常に有益な研究によると、この種のツールにアクセスするだけで、たとえば喫煙者の禁煙率が 30% 高くなることが示されています。

C:
 新しい習慣とギャンブルの構築 私は一緒にそれが大好きです 今日の時間はこれだけです ケイティ まだ準備ができていない場合は、最高の新しいアイデアとマネーポッドキャストをチェックしてください 毎週木曜日に新しいエピソードがありますあなたはそんなに。

ケルトン:
このエピソードは、ベスト ニュー アイデア アンド マネー フェスティバルからの特別なライブ テーピングでした。フェスティバルのハイライトと詳細については、marketwatch.com にアクセスしてください。私はステファニー ケルトン、チャールズ パッシーです。 MarketWatch のプロデューサーは、Michael Mcdowell metalutsoft と Katie Ferguson で、このエピソードの編集とミキシングを担当しました。Melissa Hagerty はエグゼクティブ プロデューサーです。Jeremy Binks はニュース エディターで、Tim rosten は MarketWatch のエグゼクティブ エディターです。最高の新しいアイデアとお金のテーマは、Sam retzer が作成しました。今週、ネイサン・ヴァルディに アリア・アルジュナイド マーク・レンフリー レベッカ・ビズデール スザンヌ・フォアとリンジー・ミック来週また別の新しいアイデアで戻ってきます [音楽]

0:00

I'm Charles poussey and this is my

0:03

co-host Stephanie Kelton

0:04

it is going to be a lot of fun today so

0:07

for those of you who Don know about

0:11

each week we explore Innovations in

0:14

economics Finance technology and policy

0:17

that rethink the way we live Fork spend

0:20

save and invest

0:22

great and we are pleased to welcome

0:25

Katie Milkman for this special live

0:28

version of our podcast Katie is a

0:30

Wharton professor and a behavioral

0:32

Economist and we've actually had her on

0:34

the show before around when she

0:37

published her book how to change the

0:39

science of getting from where you are to

0:41

where you want to be she's also a

0:43

seasoned podcaster host of her own

0:45

podcast called choiceology I think I

0:47

have that right uh Katie you've devoted

0:51

your career to studying behavioral

0:52

change and you use a term that we'd like

0:56

you to explain the snudge what the heck

0:59

is a snudge yes thank you for that great

1:01

question

1:02

um a snudge is a self-nudge if you're

1:05

familiar with the book by um Cass

1:08

sunstein and Richard thaler about nudges

1:10

they're small changes that can be made

1:12

to an environment that they don't change

1:14

your incentives but they may reshape

1:17

your decisions through an understanding

1:19

of your Psychology by making things

1:21

easier or more apparent or more

1:22

attractive so a snudge is when you nudge

1:26

yourself towards some better outcome

1:29

okay so today we're talking about how

1:31

you can improve your productivity at

1:34

work using things like snudges and

1:38

Breaking Bad Habits using the idea of a

1:41

snatch nudging your way out of a bad

1:43

habit so I'm curious I would love to

1:46

hear from both of you what work habits

1:49

you would like to break and I'll start

1:51

I'll share mine my bad habit is

1:54

multitasking trying to do too many

1:56

things and not finishing a thing and

1:58

having too much going on at once Charles

2:00

I'm a procrastinator as my bosses know I

2:04

usually wait to the last minute to do

2:06

anything that has a deadline and my bad

2:09

habit would have to be too much time on

2:12

social media when I should be focusing

2:13

on writing projects

2:15

okay so one of the things that we've all

2:19

seen over the last two plus years with

2:21

the pandemic was people going to work

2:25

from home and now millions of people

2:27

going back into the workplace and it

2:29

seems like this is a possibility for

2:32

people to sort of have a new start right

2:35

establish some new behavioral patterns

2:38

and I know that you've written about

2:39

that in your book can you talk about

2:40

that yes I would love to share some of

2:43

my research on this which I hope will be

2:44

helpful to all of you the phenomenon is

2:47

something we call the Fresh Start effect

2:48

and it actually it has a really

2:51

interesting origin in the way we think

2:52

about time as human beings it turns out

2:55

we don't think about time linearly but

2:57

when we reflect on our lives there's

2:59

this whole literature and

3:00

autobiographical memory that shows we

3:02

think about ourselves like we're

3:03

characters in a book and there are

3:06

chapters in that book and the chapters

3:08

of our lives are bounded by major events

3:10

like moving to a new community you might

3:12

you know have the College Years you

3:15

might have the Boston years the New York

3:16

years where you're living where you're

3:19

working who you're surrounded with so

3:21

those are major chapter breaks when you

3:23

pivot from one to another but there are

3:25

also minor chapter breaks and all of

3:27

these chapter breaks whether it's the

3:28

start of a new year which if you think

3:30

about Fresh Starts it's a major one that

3:32

motivates us to set resolutions

3:35

um there are minor ones as well and

3:37

we've studied all these chapter breaks

3:39

that are Salient to people and give us

3:41

the sense of that clean slate New

3:43

Beginning motivate us to step back and

3:45

think big picture about our goals and

3:47

some of the regular occurrences in your

3:49

life that can feel like a fresh start

3:51

include the start of a new week the

3:53

start of a new month the celebration of

3:55

a birthday holidays that feel like Fresh

3:57

Starts so think Labor Day More Than

3:59

Valentine's Day for most of us and we've

4:01

looked at data set after data set and

4:03

seen natural spikes in when people

4:05

invest in goals so for instance we look

4:08

at when people search for the term diet

4:09

and we see spikes at the start of a new

4:12

week month year following holidays that

4:15

feel like Fresh Starts when we look at

4:16

when people visit the gym more

4:18

frequently the very same people visit

4:19

more at the start of a new week month

4:21

year following birthdays following

4:24

holidays that feel like Fresh Starts and

4:26

goal setting on a popular goal setting

4:28

app also spikes at those fresh start

4:31

dates and it's not just about health

4:32

because everything I just mentioned was

4:33

about health we see the same thing when

4:35

we look at financial goals we see the

4:37

same thing when we look at workplace

4:38

goals educational goals when we look at

4:41

goals around your Environmental

4:45

uh goals so all of these categories show

4:48

the same Fresh Start effect and we're

4:50

certainly experiencing a fresh start now

4:52

tomorrow's the first day of fall right

4:54

after Labor day going back to the office

4:56

these are moments when because it feels

4:58

like a chapter break in our lives we're

5:00

more likely to feel we have a clean

5:01

slate a fresh start and want to step

5:03

back and think big picture

5:05

so like people individuals can have this

5:08

fresh start feeling but what about as

5:11

the influx of workers come back you have

5:13

supervisors and managers who are

5:15

welcoming back teams of workers are

5:17

there things that they can do can they

5:19

also take advantage of the Fresh Start

5:20

idea yeah it's a great question one of

5:23

the really neat things we've shown about

5:24

the Fresh Start effect in our work and I

5:26

should say this has worked jointly with

5:28

hang Chen die of UCLA

5:30

we have looked at how we can nudge

5:34

people not as nudge here but how a

5:36

manager can nudge an employee towards

5:38

making better decisions say about their

5:41

finances or pursuing some kind of goal

5:43

and by simply calling attention to Fresh

5:47

Start dates on the calendar that people

5:48

might not otherwise have noticed in the

5:50

context of encouraging goal setting we

5:52

can do this so one example is

5:54

highlighting the first day of spring on

5:57

a calendar when you're asking people you

5:58

know when are you going to start

6:00

pursuing this goal all of a sudden

6:02

there's a whole lot of interest in

6:04

pursuing goals at that new date as

6:07

opposed to just marking it as the third

6:09

Thursday and

6:10

March for instance also we did an

6:13

experiment where we invited people to

6:15

start saving for retirement about 2 000

6:17

people who were not currently saving and

6:19

we either invited them to start saving

6:21

in a few months time on a sort of

6:24

arbitrary date or after an upcoming

6:25

birthday or after the start of spring

6:27

literally it's actually the same but in

6:29

one case we're calling attention to the

6:31

fact that the timeline when we're

6:33

inviting you to start saving is the

6:35

start of spring or your birthday a fresh

6:37

start date and we see about 20 to 30

6:39

percent increase in Saving over the next

6:41

nine months just from changing the

6:43

timeline of when we encourage people to

6:45

begin

6:46

you've given us a lot of different times

6:48

to have a fresh start are they all

6:50

created equal

6:51

yeah it's a great question some are

6:54

absolutely more Salient than others

6:55

right 40 of Americans set New Year's

6:58

resolutions that's the big Fresh Start

7:00

we all Converge on but in terms of

7:02

nudging or trying to encourage someone

7:04

to change Behavior we've actually seen

7:06

better results when

7:08

um it's not a fresh start that's already

7:10

top of mind when you nudge someone for

7:12

instance that say don't you want to

7:13

start saving after the new year

7:15

they've already thought about their New

7:17

Year's resolutions they didn't need a

7:18

little push but when you call attention

7:20

to a date like a birthday or the

7:22

beginning of Spring where there might

7:23

not have been so much Focus you can see

7:25

benefits one other thing I want to just

7:27

say is that you cannot artificially

7:28

create these out of nothing we tried

7:30

some experiments with that to say hey

7:31

it's the 100th day of the year don't you

7:33

want to start pursuing your goals we get

7:35

no absolutely zilch right so you you

7:38

can't manufacture them but every Monday

7:39

is a fresh start we see big increases on

7:42

Monday even relative to Tuesday and

7:44

Wednesday so they come about often

7:45

enough with real meaning where people

7:47

they resonate with people that you can

7:48

use those so so you've decided to make a

7:51

change can I say you've snudged yourself

7:53

I don't know if that's a term

7:55

um how do you make that into an actual

7:57

habit because that's where I think I get

7:58

into trouble yeah habits are hard to

8:00

form first of all but there is a science

8:02

to them and there's some been some

8:04

wonderful popular books that talk about

8:06

this my own of course touches on it but

8:08

if you've read um Power of Habit by

8:10

Charles duhigg Atomic habits those books

8:12

really they mostly get the science right

8:15

that what you want to do is think about

8:16

it like practice if you want to learn a

8:18

new skill like get really good at

8:20

playing a piece on the piano you sit

8:22

down and you practice and you repeat and

8:24

you celebrate small successes and that

8:26

that repetition is how habits are built

8:28

you very deliberately can build a habit

8:29

by trying to repeat this action as

8:32

frequently as possible and and creating

8:34

some stability in the context is

8:36

valuable but I want to tell you about

8:37

one surprising finding around habits

8:40

that my collaborators and I had when we

8:42

ran an experiment with about 2500 Google

8:44

employees who wanted to build exercise

8:47

habits at the start actually of a new

8:49

year so it was a fresh start everybody

8:51

wants to build these habits and we

8:53

experimented with a couple of different

8:54

ways of helping them do that and our end

8:57

goal was to build a little program that

8:59

would last for a month but then carry

9:01

people forward so they'd exercise

9:02

regularly after our program ended and we

9:05

tested two versions of the program in

9:08

one version We encouraged people and

9:09

rewarded them for exercising in a very

9:12

consistent manner meaning everybody

9:15

tells us what's their ideal time to work

9:17

out and they actually got rewarded for

9:19

showing up at that time in that time

9:21

only so people tell us seven to nine

9:23

that's my ideal workout window and by

9:26

encouraging them in this way we got them

9:28

to do about 80 percent of their workouts

9:30

during that sort of Ideal Time

9:32

the other group is encouraged to build

9:34

in more variety as they're trying to

9:36

form the habit for this first month so

9:38

they're inhabit startup mode and instead

9:39

of always doing at the same time we

9:41

encourage them pick your ideal time go

9:42

then some but also mix it up so what

9:45

this leads to is about fifty percent of

9:47

their workouts at the same ideal window

9:49

and the rest more varied both groups

9:52

exercise about the same frequency just

9:54

in these different patterns and then the

9:56

program ends we look who has the more

9:58

robust lasting habit and surprisingly to

10:01

many psychologists who we surveyed and

10:03

frankly to us we actually saw that it

10:05

was better to exercise less regularly so

10:08

same frequency but more variable in the

10:11

timing and when we dug into the data to

10:13

figure out what was going on why did

10:15

this lead to more robust habits and more

10:17

robust Behavior change that lasts beyond

10:19

the end of our program what we see is

10:21

that we were sort of right in thinking

10:23

that some degree of consistency and

10:25

timeline builds builds that habit so if

10:29

you're a 9am workout person you go at

10:30

9am for a month you keep going at 9am a

10:33

little bit more than the person who had

10:35

a more variable routine but if you miss

10:38

9am you don't go at all and that is the

10:41

big important catch the people who had

10:43

been a little less rigid and when they

10:46

visited the gym they built more robust

10:49

habits so they missed their 9 A.M they

10:50

still show up later in the day so big

10:52

takeaway for us from this and and

10:55

resonates with other research that's

10:57

been coming out since is that while it's

10:59

good to repeat and have some degree of

11:01

consistency you actually want to throw

11:04

yourself some curveballs when you're

11:06

trying to build a habit rather whether

11:07

it's around meditation whether it's

11:09

around you know when you're going to

11:11

have your focused work time get your

11:13

writing done today whether it's about

11:15

when you're in practice on Duolingo or

11:17

exercise and that variability is going

11:19

to teach you that when life throws you a

11:22

curveball when you you know hit traffic

11:23

in the morning on the way to drop off

11:25

your kid or something else goes wrong

11:27

you have a backup plan and you'll still

11:30

fall back and find a way to get your

11:31

habit done

11:33

how long does it take to form a habit oh

11:37

I love that you asked me that question

11:38

because one of my favorite myths is that

11:41

there is a magic answer and in fact

11:43

there is one magic number that I've

11:45

heard thrown around a lot you might have

11:46

heard too which is 30 days to form a

11:48

habit that's that's one popular myth

11:51

um Wendy wood is a professor at USC and

11:54

an expert on habits once told me that

11:56

she dug into where that myth came from

11:58

and she thinks that she's pinpointed

12:01

that there was a study done of people

12:02

who'd had plastic surgery and surveys

12:05

were done of how long it took them to

12:06

get used to their new face and that was

12:08

about 30 days and therefore this Legend

12:10

was born that it's 30 days to form a

12:12

habit anyway I don't know how true that

12:15

is but it's sure a great story and the

12:16

research does not support that magic

12:18

number there's some work that's that

12:20

I've been involved in led by Colin

12:22

camera of Caltech using machine learning

12:24

to try to figure out in really large

12:26

populations of both gym goers and

12:28

Hospital caregivers

12:29

um how long does it take gym goers to

12:31

form a habit around exercise how long

12:33

does it take caregivers to form a habit

12:36

around Fan sanitizing their hands when

12:37

they enter and exit patient rooms and

12:40

what's interesting is the answer is

12:42

really different in those different

12:43

contexts you won't be shocked to learn

12:45

takes longer to form a gym habit where

12:47

you're going less frequently than to

12:49

form a habit around hand sanitizing

12:51

where you're doing it several times a

12:52

day hand sanitizing habits seem to take

12:54

on average order magnitude a couple of

12:56

weeks to form whereas gym habits more

12:58

like a couple of months and the the

13:01

speculation is it's going to be

13:03

different depending on the context but

13:04

the more frequently you engage in the

13:06

behavior the less complex it is the

13:08

faster you'll be able to form that habit

13:10

so that's forming the habit but then

13:12

maintaining it you're saying the more

13:15

often you kind of have to do it the

13:17

easier it is to maintain the habit or

13:19

are there tricks that you can adopt as

13:22

well to keep that habit going yeah there

13:25

are tricks you can adopt certainly

13:26

frequency and sort of intensity when you

13:27

have

13:28

a desire to form a habit high frequency

13:31

is beneficial try to use that burst of

13:34

energy you get at New Years to go to the

13:35

gym as frequently as possible so it'll

13:37

start to become routine you won't even

13:38

have to think about it sort of you're

13:39

working it into your day you've got your

13:41

backup plan your first best plan and now

13:43

you know when the motivation wins you've

13:45

got the Habit sort of carrying you

13:47

forward that that idea makes sense

13:48

although I should say only about 30

13:50

percent of the behaviors that we change

13:52

say in a given month in this way end up

13:54

carrying over so it's not as though oh

13:56

once you've done it for a month it's

13:58

magical or once you've done it for any

13:59

period of time it's magical even habits

14:02

tend to wane you have to maintain them

14:03

but in terms of thinking about what it

14:05

takes to

14:07

keep these good behaviors online one

14:10

thing that I think is really important

14:11

is think about social support

14:13

so if you can build a social structure a

14:17

social team that supports you in doing

14:19

the things that you want to do that can

14:20

be really powerful and actually one of

14:21

my favorite studies that I've been

14:23

involved in the last few years that had

14:25

sort of counter-intuitive finding around

14:27

social support suggests one way that we

14:29

can help ourselves maintain habits and

14:32

make good decisions more generally is

14:34

actually by coaching other people who

14:37

have similar goals so we did some

14:39

research and I should say this is led by

14:41

Lauren estrus Winkler at Northwestern

14:44

University's Kellogg School and what she

14:47

realized is that one thing that's a

14:49

barrier to behavior change often into

14:51

habit maintenance is confidence and when

14:53

we mentor and Coach others it helps us

14:55

build our confidence because it shows us

14:58

you know we're if we're capable of

15:00

giving someone else good tips then we

15:02

must kind of have things figured out so

15:04

it builds our confidence it also forces

15:07

us to introspect about what would work

15:09

for us if we're talking to other people

15:10

about oh you're trying to maintain a gym

15:12

habit or trying to build these better

15:14

habits at work trying to avoid

15:15

procrastination say or in my case social

15:18

media overuse then um when you're

15:20

coaching someone else who's facing a

15:22

similar struggle in a similar set of

15:24

goals about how they can achieve it it's

15:26

going to force you to introspect more

15:27

than you might if you were solving the

15:29

problem for yourself because now I have

15:30

to say so say something to Charles right

15:32

I have to say something to Stephanie to

15:34

give them wisdom and I'm going to come

15:36

up with insights that are probably

15:37

self-relevant because those are the

15:39

insights I have access to so I have to

15:41

think about it more deeply it builds my

15:43

confidence and finally when I give you

15:45

advice I'm going to feel like a

15:47

hypocrite if I don't take it myself so

15:49

advice giving and and forming I actually

15:51

have my own advice Club similar people

15:54

with similar set of goals I have a

15:56

professional group of women we all have

15:58

similar goals we reach out to each other

16:00

when we run into a stumbling block and

16:03

it's incredibly valuable to have this

16:04

advice Club because I actually well I

16:07

get you know free consulting which is

16:09

amazing every time that I can't figure

16:10

out what to do

16:12

um social support in general for

16:14

anything I'm trying to achieve but also

16:16

interestingly as I coach these other

16:19

women in this group it has improved my

16:21

own decision making and my own

16:22

confidence and help me maintain better

16:24

habits

16:26

I've got one final question it's one

16:28

I've been dying to ask so we we talk

16:29

about New Year's resolutions plural you

16:33

know and I'll come up with a list each

16:34

year you know go to the gym write the

16:37

Great American novel uh wake up at 6am

16:39

every day and I'm wondering if

16:42

what's going on there maybe we should be

16:44

really talking about New Year's

16:45

resolution singular I mean is it good to

16:47

have a lot of goals or is it better to

16:49

focus on just a few or one or two I'm so

16:52

glad you asked that question too because

16:54

this is a major mistake that many people

16:56

make when they have a fresh start

16:58

whether it's New Year's or any other

16:59

time research by Steven Spiller and

17:02

collaborators at UCLA has looked at what

17:04

happens when we set multiple goals and

17:07

we enumerate plans for reaching multiple

17:10

goals which PS is really important to

17:12

success I talked a little bit about

17:14

social support but another direction we

17:15

could have gone in that conversation

17:16

about habit maintenance is you've got to

17:18

make a really concrete plan break that

17:20

Big Goal I want to volunteer 200 hours a

17:23

year for instance down into bite-sized

17:25

pieces we just ran a massive field

17:27

experiment with 9 000 people were

17:29

showing that encouraging volunteers

17:31

who'd committed to 200 hours a year of

17:33

work asking them to break that down and

17:36

say okay we're going to do four hours a

17:37

week or eight hours every two weeks we

17:39

see eight percent increase in

17:41

volunteering so when we break that Big

17:43

Goal down into bite-sized pieces you see

17:45

better outcomes okay so if you try to

17:48

break things down you break it down into

17:49

those bite-sized pieces you make a plan

17:51

you know when am I going to do it where

17:53

am I going to do it how am I going to

17:54

follow through critical to goal success

17:56

do you do that with more than one goal

17:58

you actually get worse outcomes if you

18:00

do it with one goal you get better

18:01

outcomes so all of the magic tricks that

18:04

we can use all the Behavioral Science

18:06

that supports successful gold Pursuit it

18:09

supports it when we are focusing on a

18:11

single goal a single objective at a time

18:13

but the minute we enter two goals onto

18:15

our to-do list and try to use these best

18:17

practices we overwhelm ourselves it

18:19

feels impossible to get it all done once

18:21

you enumerate the plan you need to make

18:23

and leads to worse results so one goal

18:26

at a time

18:27

we're we're almost out of time speaking

18:29

of of time

18:30

um any last-minute thought

18:33

well one last thing I want to say is

18:35

that both of you were talking about how

18:37

to

18:38

tunes right you want to quit

18:39

procrastinating or quit being distracted

18:41

right I want to quit social media a lot

18:43

of our objectives in the workplace are

18:45

about stopping not starting and there's

18:48

some different magic sauce that you can

18:50

use from science to help with that

18:52

um I'll just leave you with the thought

18:54

that sometimes we want to impose

18:56

constraints on ourselves normally we're

18:58

used to other people doing it right you

18:59

get a speeding ticket if you drive too

19:01

fast somebody else slaps a penalty on

19:04

you but a commitment device is a tool

19:06

you can use to actually impose penalties

19:08

on yourself if you procrastinate and

19:10

there's some websites that can let you

19:11

put money on the line that will you'll

19:14

have to Forfeit if you fail to achieve

19:15

your goals and you can name a referee

19:18

and they're very helpful research shows

19:20

that just having access to this kind of

19:22

a tool can for instance help smokers

19:24

quit at a 30 percent higher rate so

19:26

think about commitment devices if you

19:27

want to quit instead of start building

19:29

new habits and gambling I love it all

19:32

together that's all we have time for

19:33

today Katie it was a pleasure talking

19:36

with you and everyone if you haven't

19:38

already ready check out the best new

19:40

ideas and Money podcasts we have new

19:42

episodes every Thursday thank you so

19:43

much

19:44

episode was a special live taping from

19:47

the best new ideas and money Festival go

19:49

to marketwatch.com to watch highlights

19:51

from the festival and learn more I'm

19:54

Stephanie Kelton and I'm Charles Passey

19:56

the best new ideas and money is a

19:58

podcast for MarketWatch the producers

20:00

are Michael Mcdowell metalutsoft and

20:03

Katie Ferguson who edited and mixed this

20:05

episode Melissa Hagerty is executive

20:07

producer Jeremy Binks is our news editor

20:10

and Tim rosten is the executive editor

20:12

for MarketWatch the best new ideas and

20:14

money theme was composed by Sam retzer

20:16

special thanks this week to Nathan vardy

20:19

Alia aljunaid Mark renfree Rebecca

20:22

bizdale Suzanne Foie and Lindsey Mick

20:24

Stephanie Kelton is an economist and a

20:27

professor of economics and public policy

20:29

at Stony Brook University and not part

20:31

of the market watch Newsroom we'll be

20:33

back next week with another new idea

20:36

[Music]

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