Achieving Lasting Changes in Eating and Exercise with Michelle Segar, Ph.D.

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Despite our strongest intentions, there are common reasons we may find ourselves defeated in our efforts to make sustainable changes in eating and exercise. We can finally achieve our goals by exploring these areas with a new framework based on the science of sustainable behavior change. "The old story of behavior change is not based on the realities of people's busy, complex lives. Habit formation is very hard to achieve because behaviors like exercise and eating are impacted by many external factors," says Michelle Segar, Ph.D., award-winning researcher and author. She introduces a new story of behavior change that sets us up for success based on her "TRAP" and "POP" models. TRAP represents the four common traps that derail us: Temptation, Rebellion, Accommodation, and Perfection. Using the POP process of "Pause, Open and Play", we can flexibly adapt our plans to fit our day, leading to lasting change. "When you look at something non-judgmentally, you take yourself out of the emotional part and have more cognitive wherewithal to work with it. It's about valuing the imperfect option that lets us do something instead of nothing." (hosted by Travis Glenn Sebera)

Bio

Michelle Segar, Ph.D. is an award-winning researcher at the University of Michigan and health coach. For nearly three decades, she has pioneered methods to create sustainable healthy behavior changes that are being used to boost patient health, employee well-being, and gym membership retention. She advises global organizations on these issues and delivers keynotes and trainings.

Michelle Segar’s books include: 

• No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness (Harper Collins Leadership 2015)
• The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise (Hachette Go, 2022) 

To learn more about Michelle Segar go to www.michellesegar.com. 

Topics explored in this dialogue include:

• What is an automatic habit and why is it so hard to achieve for complex behaviors
• The four common traps that derail us: Temptation, Rebellion, Accommodation and Perfection
• The POP process to flexibly adapt plans and sustain motivation: Pause, Open, Play
• Sustainable behavior change requires self-awareness, not just willpower
• How all-or-nothing thinking leads to "accommodating" by prioritizing others' needs over our own
• That exercise and eating are not just personal challenges but impacted by cultural norms
•  Focusing on immediate positive feelings is more motivating than abstract goals like weight loss
• Forgiving ourselves for imperfect choices allows for flexibility and lasting change

Host: Travis Glen Sebera      Interview Date: 6/16/2023     Program Number: 3819

Music Playlist

From Album: Dorothea Lange - Grab a Hunk of Lightning (original Soundtrack)
Artists: Jami Sieber & Evan Schiller

Opening Essay: Track 01 Opening (Invisible Wings) (Jami Sieber)
Music Break 1: Track 16 Independent Spirit (Jami Sieber & Evan Schiller)
Music 2: Track 19 Around the World w／Fronsie (Jami Sieber & Evan Schiller)
Music 3: Track 21 Still out of Money (Jami Sieber & Evan Schiller)