[035] Under The Hood: How to change the habits of a lifetime

12/20/23 • 36 min

In this final masterclass in the Under The Hood series, the host discusses the challenges of changing habits for good, explaining the three components of change: motivation, skills and knowledge, and automatic behaviours. She also discuss the role of dopamine in habit formation and the impact of intrinsic and extrinsic motivations, providing examples from studies. The speaker further explores the concept of mindset, the formation of habits, and the stages of change. They introduce their own change framework and emphasise the benefits of planning for potential obstacles.
Under the Hood is gifted to you for being a loyal listener of the show. Tune in between now and Christmas, or sign up for instant, lifetime access to the entire course including video content and downloadable notes for FREE using coupon code 'IHHGIFT' here: https://www.emmaclaytonxo.com/courses/under-the-hood-full?coupon=IHHGIFT
The struggle of changing habits (00:01:18)
The speaker discusses the challenges of changing ingrained habits and the push and pull between wanting change and the difficulty of breaking habits.
The three components of change: will, way, and want (00:03:30)
The speaker explains the three components of change: the will (motivation), the way (skills and knowledge), and the want (automatic behaviours).
The role of dopamine in habit formation (00:05:48)
The speaker discusses how dopamine is involved in the formation and continuation of habits, and how dopamine spikes in anticipation of rewards.
Intrinsic vs Extrinsic Motivation (00:12:08)
Discussion on the difference between intrinsic and extrinsic motivation, and the importance of intrinsic motivation for long-term change.
Fixed Mindset vs Growth Mindset (00:13:10)
Explanation of the difference between a fixed mindset and a growth mindset, and how mindset can impact one's ability to change and learn.
Forming New Habits and Neuroplasticity (00:19:01)
Exploration of the process of forming new habits, the role of neuroplasticity in rewiring the brain, and the time it takes to establish a new habit.
The problem and identifying where it is (00:23:39)
Discussing the importance of identifying the problem and determining whether it lies in the will, the way, or the want.
The stages of change (00:24:28)
Exploring the different stages of change, including pre-contemplation, contemplation, preparation, action, maintenance, and relapse.
The change framework (00:27:49)
Introducing a change framework that includes conscious awareness, healing, acceptance, new identity, growth, and embodiment.

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[034] Under The Hood: Our Emotions

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This podcast episode offers an in-depth exploration of emotions and the brain. The host challenges the classical view of emotions as hardwired, suggesting instead that emotions are constructed by the brain based on prediction. Emma also discusses the impact of a mother's stress levels during pregnancy, the role of genetics in resilience, the effects of puberty on the brain, and the wide range of emotions humans can experience. The episode concludes with practical tools for managing emotions, including breathwork and emotional release techniques.
Under the Hood is gifted to you for being a loyal listener of the show. Tune in between now and Christmas, or sign up for instant, lifetime access to the entire course including video content and downloadable notes for FREE using coupon code 'IHHGIFT' here: https://www.emmaclaytonxo.com/courses/under-the-hood-full?coupon=IHHGIFT
Week 2 recap (00:00:26)
The brain's prediction process (00:09:41)
The speaker explains how the brain predicts and constructs emotions based on our environment, bodily sensations, reactions, memories, and cultural upbringing.
Emotions are not hardwired (00:12:07)
The speaker challenges the classical view of emotions as hardwired, explaining that emotions are not linearly linked to thoughts and actions, but rather constructed by the brain based on various factors.
Impact of stress on fetal development (00:14:44)
The speaker discusses how normal levels of stress in a mother during pregnancy can be beneficial for the baby's development, while extreme or toxic stress can have detrimental effects. The speaker also mentions the influence of the mother's lifestyle choices on stress levels.
Puberty and Brain Development (00:19:14)
Discussion on how puberty affects brain development, hormonal changes, and emotional adjustments in teenagers.
Teenagers and Emotional Regulation (00:20:20)
Exploration of how the maturation of the limbic system and prefrontal cortex impacts emotional regulation in teenage girls, leading to moodiness and impulsivity.
Belonging and Emotional Pain in Teenagers (00:21:34)
Explanation of the importance of belonging to a tribe for survival instincts and the emotional pain experienced by teenagers when excluded or bullied.
Fear and Emotions Spectrum (00:28:46)
The speaker discusses the wide range of emotions that humans can experience, from fear and anger to happiness and love.
Anxiety and Depression (00:29:56)
The speaker talks about anxiety and depression, their prevalence, and the relationship between the two. They also address the gender differences in seeking help for mental health issues.
Stress Response and Anxiety (00:32:38)
The speaker explains the stress response and how it relates to fear and anxiety. They discuss the sympathetic and parasympathetic nervous systems and how anxiety can become a chronic state when the stress response is not properly regulated.
The fear response and anxiety

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[036] In Her Head is a (gift) wrap!

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That's it! It's Christmas and the In Her Head series is a wrap! We hope you enjoyed the content this last couple of months and are excited to announce what's coming next!
Under the Hood is gifted to you for being a loyal listener of the show. Tune in between now and Christmas, or sign up for instant, lifetime access to the entire course including video content and downloadable notes for FREE using coupon code 'IHHGIFT' here: https://www.emmaclaytonxo.com/courses/under-the-hood-full?coupon=IHHGIFT