The Science Of Motivation: How To Make Habits That Actually Stick | T. Morgan Dixon and Dr. Gary Bennett

Overview

This episode explores the science of motivation and habit formation, featuring insights from Dr. Gary G. Bennett, a behavioral scientist, and T. Morgan Dixon, co-founder of GirlTrek. They discuss practical strategies for overcoming inertia, building sustainable habits, and leveraging community and purpose to drive change.

Notable Quotes

- What can't I accept in my life anymore? What is my big why? These questions rewire your motivation in ways that are so powerful. – T. Morgan Dixon, on finding intrinsic motivation.

- Walking 30 minutes a day is like a miracle drug—it can reverse and prevent chronic disease. – T. Morgan Dixon, on the transformative power of walking.

- The key to motivation is starting small, finding support, and tracking your progress in ways that feel meaningful to you. – Dr. Gary G. Bennett, on the science of habit formation.

🧠 The Science of Motivation

- Dr. Bennett emphasizes that motivation is about overcoming barriers like stress, fatigue, and lack of time.

- Key strategies include:

- Setting clear, achievable goals (e.g., walking 15 minutes daily).

- Building autonomy by tailoring habits to personal preferences.

- Cultivating self-efficacy through small wins that build confidence.

- Leveraging social support and feedback to sustain momentum.

🚶‍♀️ The Power of Walking and GirlTrek’s Mission

- GirlTrek, led by T. Morgan Dixon, mobilizes over a million Black women to walk for health and empowerment.

- Walking is framed as a cultural and historical act of resilience, drawing inspiration from figures like Harriet Tubman.

- The movement’s success lies in its simplicity (30-minute walks), accessibility, and community-driven design.

🌟 Finding Your Why

- Both guests stress the importance of intrinsic motivation:

- Ask yourself, What am I walking away from, and what am I walking toward?

- Align habits with personal values and identity, such as being a better parent or community member.

- Dr. Bennett shares that even micro-motivations, like wanting to carry his daughter upstairs, can be deeply effective.

👥 Combating Isolation Through Community

- Isolation is a major barrier to health. GirlTrek combats this by fostering walking groups that create connection and accountability.

- For those struggling to find community, starting with small acts like greeting neighbors during a walk can help.

- The Tubman Doctrine encourages individuals to first walk alone, then return to uplift others.

📊 Tracking Without Obsession

- Tracking progress is essential but should be simple and sustainable:

- Examples include marking a calendar with smiley faces or using a fitness app.

- Avoid over-reliance on devices; instead, reflect on what worked and how you felt.

- Morgan advocates for an energy audit—paying attention to how habits make you feel and repeating what brings joy and vitality.