Don’t Suppress Thoughts to Change Behaviors
When we are trying to change behaviors (smoking, spending, eating, etc.) it is natural to think about doing the very things we are trying to change. This has led some to advocate thought suppression as behavior change strategy. If you want to stop smoking for example, every time you find yourself thinking about smoking, stop and think about something else. The idea is that if you are not thinking about it you are less likely to do it.
This is a common sense strategy but it will backfire.
There is plenty of evidence that suggests suppressed thoughts reassert themselves with a vengeance. If I try and avoid thinking about smoking I just end up thinking about it more! But worse, recent scientific studies show there is also a behavioral rebound. For example, the Research Digest Blog reports in Stubbing out thoughts of smoking leads smokers to end up smoking more:
”The main finding was that smokers in the suppression group smoked less than others during the middle week while they were suppressing smoking-related thoughts, but ended up smoking significantly more than the other smokers in the final week. In other words, trying to avoid thinking about smoking had a short term benefit but ultimately led to more smoking later on.”
The same researchers also reported suppressing thoughts about chocolate leads to eating more of it. The fact that it produces a short term win but fails in the longer term is especially important. This has clear implications for cognitive designer working on behavior change programs.
