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Back in the 1980s, some researchers wanted to convince people in a four-story office building to start using the stairs. So they started just the way all of us would- they started trying to convince people. They put up signs: "It's good to take the stairs." "It's good for your health." "It's bad to take the elevator. Wastes energy!” But the signs had no effect. So, these very creative researchers decided, "Okay, let's try something different." They slowed the closing of the elevator door by 16 seconds. And that was enough to dissuade people. They reduced the elevator use by a third. And the wonderful thing about the study is, when they put the elevator door back to its original speed, people kept taking the stairs because they had formed a habit to take the stairs, and they just stuck with it. And it's an example of what psychologists have called 'Friction'-barriers to performing a behavior. Distance, time, and effort are all friction.

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Back in the 1980s, / some researchers / wanted to/ convince people / in a four-story office building / to start using the stairs. // So / they started / just the way/ all of us would— // they started / trying to convince people. // They put up signs: / "It's good to take the stairs." / "It's good for your health." / "It's bad to take the elevator. / Wastes energy!” // But / the signs had no effect. // So, / these very creative researchers / decided, / "Okay, / let's try something different." // They slowed / the closing / of the elevator door / by 16 seconds. // And that / was enough / to dissuade people. // They reduced / the elevator use / by a third. // And the wonderful thing about the study is, / when they put / the elevator door back / to its original speed, / people kept taking the stairs / because / they had formed a habit / to take the stairs, / and they just stuck with it. // And it's an example of what / psychologists have called 'Friction'- // barriers / to performing a behavior. // Distance, / time, / and effort / are all friction. //

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Friction is really important in determining what behaviors we repeat, and so what behaviors become a habit. We think we go to the gym because we're concerned about fitness, we're determined, we exert willpower. So it feels like that's a good way to start to change our habits, right? Exert self-control, and our habits will then change. But it doesn't work that way. Our habits are stored in a memory system that we don't have access to, we can't fuss with. It's a way of securing the most important information, and protecting it from change. And so, there's no way you can change that habit memory except through repetition of other behaviors. We repeat a behavior in a given context in the same way, and we get some reward. When we get a reward, our brain releases dopamine. Rewards get us to repeat behaviors and form habits.

Let's follow Wendy...

Friction / is really important / in determining / what behaviors we repeat, / and so what behaviors / become a habit. // We think / we go to the gym / because / we're concerned about fitness, / we're determined, / we exert willpower. // So it feels like / that's a good way / to start / to change our habits, / right? // Exert self-control, / and / our habits / will then / change. // But it doesn't work that way. // Our habits are stored / in a memory system / that we don't have access to, / we can't fuss with. // It's a way of / securing / the most important information, / and protecting it / from change. // And so, / there's no way / you can change / that habit memory/ except/ through / repetition of / other behaviors. // We // repeat a behavior / in a given context / in the same way, / and we get / some reward. // When we get a reward, / our brain releases dopamine. // Rewards / get us / to repeat behaviors / and form / habits. //