# 424. How to ACTUALLY change your bad habits ft. Harvard Behavioural Scientist, Julia Dhar

Page: https://stenobird.com/podcast/the-psychology-of-your-20s-4434262/424-how-to-actually-change-your-bad-habits-ft-harvard-behavioural-scientist-julia-dhar
Text version: https://stenobird.com/podcast/the-psychology-of-your-20s-4434262/424-how-to-actually-change-your-bad-habits-ft-harvard-behavioural-scientist-julia-dhar.md
Podcast: [The Psychology of your 20s](https://stenobird.com/podcast/the-psychology-of-your-20s-4434262)
Published: 2026-06-01T16:00:00+00:00
Episode link: https://omny.fm/shows/the-psychology-of-your-20-s/424-how-to-actually-change-your-bad-habits-ft-harvard-behavioural-scientist-julia-dhar
Audio file: https://pdrl.fm/f842d9/podtrac.com/pts/redirect.mp3/traffic.omny.fm/d/clips/e73c998e-6e60-432f-8610-ae210140c5b1/bc44988a-a82a-4291-ab8b-afdd01187fa8/25683b60-8526-4520-9a98-b459005ae00e/audio.mp3?utm_source=Podcast&in_playlist=39e2f432-53df-43b8-a7b9-afdd01187fc4
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/the-psychology-of-your-20s-4434262/episodes/424-how-to-actually-change-your-bad-habits-ft-harvard-behavioural-scientist-julia-dhar
Duration seconds: 3714

## Resource

We all have something about our behaviour or our lives we really want to change. But every time we go to try, we find we lose motivation very quickly and end up back where we started with the behaviour still in tact. Whether it's quitting smoking, exercising more, wanting to eat healthier, sleep better, stop gossiping, be a better partner; bad habits usually all have the same psychology.  In today's episode we invited on Harvard-trained behavioural scientist & BCG Managing Director, Julia Dhar, to give us the step by step guide to changing bad habits. We talk about:  Where bad habits come from?  Why bad habits stick? What's happening in our brain when we can't quit a bad habit? The 3 principles of behaviour change you need to know to change  How to help OTHERS change when they don't want to? Why your approach to failing will determine if you're successful  Plus much more!  Happy listening!  Buy Julia's book here: How Change Really Works Watch her TedTalk here: How to Disagree Productively   Watch on Netflix: HERE Follow Jemma on Instagram: @ jemmasbeg Follow the podcast on Instagram: @ thatpsychologypodcast Subscribe on Substack: @ thepsychologyofyour20s For business: psychologyofyour20s@gmail.com     See omnystudio.com/listener for privacy information.

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/the-psychology-of-your-20s-4434262/episodes/424-how-to-actually-change-your-bad-habits-ft-harvard-behavioural-scientist-julia-dhar/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/the-psychology-of-your-20s-4434262/424-how-to-actually-change-your-bad-habits-ft-harvard-behavioural-scientist-julia-dhar.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.