Drink Less With the 80/20 Rule
Want to drink less? Use the 80/20 rule to find the one routine worth changing. See an example week go from 15 drinks to 12 with one simple plan.
In this 10-Minute Monday, I borrow Joseph Juran's "vital few" from factory quality control and apply it to a drinking week: count your drinks, find the routine that carries the most, and turn it into an if-then plan. You'll hear what the research says about tracking and if-then plans, three ready-made plans, and an experiment to try this week.
Learn more about Sunnyside: sunnyside.co/podcast
Daily Restore by Cloud9: trycloud9.com/sunnyside
Watch the video version: youtu.be/WS8QrvN5lRw
CHAPTERS
0:00 Are you cutting the wrong drinks?
0:41 The 80/20 rule, applied to drinking
1:34 Step 1: Count (and tag) every drink
2:51 An example week: 15 drinks
4:43 Pick your goal first
6:03 One plan for the routine that matters
6:35 If-then plans: the Christmas study
7:48 3 ready-made plans
9:12 "But I don't want to give up my weekends"
10:13 This week's experiment
STUDIES MENTIONED
In this 10-Minute Monday, I borrow Joseph Juran's "vital few" from factory quality control and apply it to a drinking week: count your drinks, find the routine that carries the most, and turn it into an if-then plan. You'll hear what the research says about tracking and if-then plans, three ready-made plans, and an experiment to try this week.
Learn more about Sunnyside: sunnyside.co/podcast
Daily Restore by Cloud9: trycloud9.com/sunnyside
Watch the video version: youtu.be/WS8QrvN5lRw
CHAPTERS
0:00 Are you cutting the wrong drinks?
0:41 The 80/20 rule, applied to drinking
1:34 Step 1: Count (and tag) every drink
2:51 An example week: 15 drinks
4:43 Pick your goal first
6:03 One plan for the routine that matters
6:35 If-then plans: the Christmas study
7:48 3 ready-made plans
9:12 "But I don't want to give up my weekends"
10:13 This week's experiment
STUDIES MENTIONED
- Harkin et al. (2016), Psychological Bulletin, monitoring goal progress: doi.org/10.1037/bul0000025
- Gollwitzer & Brandstätter (1997), Journal of Personality and Social Psychology: doi.org/10.1037/0022-3514.73.1.186
- Armitage (2009), Health Psychology, if-then plans and alcohol: doi.org/10.1037/a0015203
- Juran on the vital few: juran.com
Journey to the Sunnyside is a Sunnyside original podcast, co-sponsored by Cloud9. Mike Hardenbrook is a Cloud9 co-founder. Some links are affiliate links, which means Sunnyside or Cloud9 may earn a commission.
Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you're concerned about your health or alcohol use, please consider seeking advice from a doctor.
Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you're concerned about your health or alcohol use, please consider seeking advice from a doctor.
