The 3 Easy Steps For Creating Good Habits

Podcast with Prof. Wendy Wood

DELIVERED BY The Wellbeing Lab

Wendy Wood is a professor at the University of Southern California and visiting faculty at INSEAD Business School in France. Wendy has spent the last 30 years studying people’s habits and understanding how to change them, and her research has been featured in media publications all over the world and is the focus of her forthcoming book Good Habits, Bad Habits.

In this week’s episode, we explore what the latest research is finding out about how we can create and sustain good habits to support our wellbeing.

Connect with Wendy Wood: 

You’ll Learn:

  • [02:38] – Wendy explains why creating good habits can be challenging for many of us.
  • [04:27] – Wendy shares what her research is finding about how we can develop good habits.
  • [06:22] – Wendy shares why her research has found that it doesn’t take 21 days to build a habit.
  • [08:40] – Wendy explains why thinking about the context for the habits we want to create is so important and offers some tips to make it easier to activate the habits we want to build.
  • [11:24] – Wendy explains the power of repetition when it comes to building the habits we most want.
  • [13:09] – Wendy outlines the role rewards play in creating our habits and what kind of rewards work best.
  • [16:13] – Wendy offers some tips for aligning our goals and our habits to make them easier to sustain.
  • [17:28] – Wendy explains the surprising finding in her research on the impact our habits have on our levels of self-control.
  • [19:47] – Wendy helps us understand how stacking or swapping habits can make it easier to create changes in our behavior.
  • [22:26] – Wendy offers some cautions and caveats for building good habits in ways that are good for you and others.
  • [24:29] – Wendy offers tips for breaking bad habits like constantly checking our mobile phones.
  • [27:20] – Wendy shares why she believes friction is important for our habits.
  • [28:24] – Wendy completes the Lightning Round.

Your Resources:

Thanks for listening! 

Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.

Please leave an honest review of the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them.  And don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing.

Until next time, take care!  Thank you Wendy!

Quick tip:You can save this post to your favorites, so you can access it quickly and easily later! Just click the “Add to Favorites” button to save it forever. You can then find it later in My Toolbox -> My Favorites.

Free Leadership Toolkit

Supercharge safety, wellbeing, and performance for your team.

Download now

Free Leaders Survey Tool

Take our free five minute survey to minimize psychosocial risks and build on psychological safety

Learn More

Wellbeing Survey For Youth

Our free PERMAH Wellbeing Survey Tool For Youth is now available.

Learn More

Wellbeing Survey For Kids

Our FREE PERMAH Survey tool for Kids under 12 is now available.

Learn More


Listen to the world’s leading positive psychology researchers and practitioners as they share their insights on our top-rated podcast.

Listen Now


Do you want to help boost people’s wellbeing, resilience & performance? Then join us for the next round of Certificate In Creating Wellbeing.

Learn More