How to Create Behaviour Change

Nourish Balance Thrive

Simon Marshall, PhD, trains the brains of endurance athletes and fitness enthusiasts to become happier and more mentally tough. He is former Professor of Family and Preventive Medicine at the University of California, San Diego and Professor of Exercise Science at San Diego State University where he was Director of the Graduate Program in Sport & Exercise Psychology. He has published over 100 scientific articles on the psychology of exercise and has been cited in the scientific literature over 10,000 times. He has served as an invited expert on exercise science for the National Institutes of Health, the Centers for Disease Control and Prevention, and the American Cancer Society. He is currently the Performance Psychologist for the BMC Racing team, an elite WorldTour professional cycling team. As the sherpa-husband of professional triathlete Lesley Paterson, he is the founding member of Team S.H.I.T. (Supportive Husbands in Training) and competes in triathlon or cycling events as the husband of Lesley Paterson.

Find Simon over at braveheartcoach.com

Here’s the outline of this interview with Simon Marshall:

[00:00:24] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:01:55] Event: Mastermind Talks.

[00:02:17] Podcast: Radical Candor™ with Dr Tommy Wood.

[00:04:27] Sports psychology background.

[00:06:45] Getting lost in the process.

[00:09:20] Constant horizon seeking.

[00:09:54] Journal Article: Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917-927.

[00:11:00] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson.

[00:12:55] The use of swearing.

[00:14:44] Offense is taken at the ear, not at the mouth.

[00:16:34] Behaviour change.

[00:18:48] Nike Slogan: Just do it.

[00:19:19] Knowledge is not usually enough.

[00:20:29] Motivation is important.

[00:21:03] YouTube: Dr. Jonathan Fader Demonstrates Motivational Interviewing Skills and also see MINT: Motivational Interviewing Network of Trainers.

[00:21:56] Stages of change model (diagram).

[00:22:29] Buying a house example.

[00:24:35] Resolving ambivalence.

[00:25:08] Cognitive dissonance.

[00:26:19] Procrastination, denial.

[00:27:36] Anxiety.

[00:29:08] Peer to peer support.

[00:30:33] We bond on vulnerabilities.

[00:31:01] Podcast: NBT People: Toréa Rodriguez.

[00:31:08] YouTube: Bob Newhart-Stop It.

[00:33:05] PaCE: Patient and Clinician Engagement (PaCE) Program 2.0.

[00:35:17] Self-awareness.

[00:36:34] Frequency of monitoring is most important, not accuracy.

[00:37:30] Just in time interventions.

[00:39:10] Breadcrumbs app. Lots of apps with this name!

[00:40:07] Apple watch has haptic technology.

[00:40:36] Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr Ellen Langer, PhD.

[00:45:37] Book: Scrum: The Art of Doing Twice the Work in Half the Time by Jeff Sutherland.

[00:46:55] Tool: Trello and the kanban board.

[00:48:07] Implementation intentions.

[00:49:30] Project: Human Behaviour-Change Project with Professor Susan Michie, UCL.

[00:50:39] 200 studies a day!

[00:52:20] Software engineers are lazy.

[00:54:48] Do you ever have feelings you don't want?

[00:56:37] App: Headspace.

[00:57:24] Andy Puddicombe.

[01:00:06] Behaviour change in athletes (it's all about performance).

[01:01:13] Braveheart Coaching.

[01:05:22] Gratitude for athletes (3 things every day for 3 weeks).

[01:08:11] The audiobook version of The Brave Athlete arriving Nov/Dec 2017 or get the print version now.

[01:08:39] Athlete SMOG test at Braveheart Coaching.