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Episode Overview
In this insightful conversation, Dr Chloe Grimmett, a behavioural scientist at the University of Southampton, explores the complex world of behaviour change and sustainable lifestyle interventions. With expertise in health psychology and prehabilitation, Dr Grimmett reveals why willpower alone isn't enough and shares evidence-based strategies for motivation, action, and long-term sustainability of healthy behaviours.
Key Behaviour Change Insights:
- The Complexity of Change: Behaviour change isn't just about willpower—it's influenced by our entire environment, social structures, and evolutionary programming that favours energy conservation.
- Paralysis by Ambivalence: Many people get stuck in the "I know I should, but I can't" mindset, where competing priorities and life stresses prevent action on healthy behaviours.
- Identity and Sustainability: Those who successfully maintain physical activity often identify as "active people," making exercise part of their core self-concept rather than just an activity.
- Environmental Barriers: Our modern environment is increasingly set up to make healthy choices more difficult, from sedentary lifestyles to ultra-processed food availability.
- The Power of Specificity: Successful behaviour change requires detailed planning—specific days, times, and preparation rather than vague intentions.
- Teachable Moments: Significant life events like health diagnoses can create powerful motivation for change, but smaller wake-up calls can be equally effective.
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Expert Behaviour Change Takeaways
- Set both short-term achievable goals and long-term vision to build confidence whilst maintaining direction
- Schedule healthy behaviours in your diary as you would any important appointment, with specific days and times
- Start with "exercise snacking"—five-minute bursts of activity throughout the day rather than 30-minute blocks
- Use self-monitoring techniques to track progress and maintain motivation over time
- Prepare for setbacks with "if-then" plans and practice self-compassion when things don't go perfectly
- Find ways to couple less enjoyable activities with things you already enjoy (podcasts, music, TV)
- Focus on the minimum effective dose—any movement is better than none, especially for those starting from low activity levels
- Consider your personality type when choosing solo versus group activities for motivation and accountability
About Our Guest
Dr Chloe Grimmett is a behavioural scientist based at the University of Southampton with a background in sports science and health psychology. She completed her PhD at University College London, developing behaviour change interventions for colorectal cancer patients. For over 12 years at Southampton, Dr Grimmett has specialised in prehabilitation—optimising patients' physical and psychological fitness before major medical treatments. Her research focuses on supporting sustainable behaviour change across various clinical populations, with particular expertise in physical activity promotion and motivational interviewing techniques.
Visit Dr Chloe Grimmett's Academic Profile
Watch the 'Behaviour Change' Interview
It's not about willpower
A doctor's guide to healthy living and making it stick
What's inside
- Why healthy living matters for you and your loved ones
- The actions that make a difference - not 100 biohacks that don't!
- My exact program that helped me lose 14kg in weight, reverse my metabolic age, and feel in the best shape of my life
- Tips on using AI to supercharge your lifestyle changes
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