These 5 Science-Based Strategies Help Reach New Year's Resolutions
Have you made any resolutions for the new year? Are sure you you can stick to that resolution until the end of the year?
Well, if you're worried you won't be able to stick to your 2022 New Year's resolutions, behavioral scientists have found a number of techniques to help. This trick is very useful for small, concrete purposes.
Here are five science-based tips taken from the book “ How to Change: The Science of Getting from Where You Are to Where You Want to Be” by behavioral scientist Katy Milkman that you can try so you can stick to your resolutions.
1. Create a sign-based plan
We have to plan the resolution in detail, such as when and where it will be executed. That way, our memories will be moved when the time comes and cause guilt if you don't do it. You can write them down on your calendar and set digital reminders.
Detailed planning can also help us anticipate and avoid obstacles. So for example, if you plan to meditate at lunch, you will definitely refuse the meeting at lunch.
2. Consider making punishments
As scary as it sounds, making punishments or penalties for not reaching New Year's resolutions can work wonders. One of the easiest ways is to tell a friend your resolution, so you'll be embarrassed if they ask again and no progress is made. You can also announce it on social media so that the "penalty" is more pronounced.
For a bigger penalty, Milkman suggests making a bet with a friend or relative. Suppose you are going to pay if you don't stick to your new year's resolutions. This will make you more motivated to succeed. This is because incentives change our decisions and punishments will make us more motivated than rewards.
3. Make it fun
Most of us try to be as efficient as possible in achieving our goals. For example, if you want to lose weight, going on a strict diet will make the process faster. But research shows that focusing on efficiency can put us in a difficult position because we may not enjoy the process.
A strict diet may sound like the best way to reach your goals faster. But studies show that adding an element of fun keeps us going. That's the most important thing to achieve New Year's resolutions.
Milkman also suggests combining pleasure with guilt. For example, you can only watch your favorite drama if you have eaten healthy all day
4. Make an emergency exception
We often feel like we've failed and give up when we really deviate from New Year's resolutions that researchers call the " what the hell effect" . For example, you plan to go to bed early every day but end up staying up late on Saturday watching an episode of a drama so your plans fail.
The solution, you can set a difficult goal (eg have to sleep at 10 pm every day) but give one or two free days. Research shows this method will get you better results than making difficult or easy goals without any wiggle room.
The purpose of this slack is to keep us motivated. Plus, instead of saying "what the hell" it sounds more like an "emergency" so it keeps us going.
5. Ask friends for help
Lastly, you can get a little friend help. Spending time around successful people will improve our performance. For example, if your New Year's resolution is to write a book, hang out with friends who have written books and can show you how.
Spending time with them will get you something because we naturally tend to conform to their behavior patterns. Studies have also shown that if you explicitly ask a successful friend how to achieve the same goal and try it yourself, you'll have more ground.
Surprisingly, there is evidence that training people with the same goals can increase our success too. When we give tips to others on how to achieve them, it boosts self-confidence.
It also forces us to introspect about what works and what shouldn't. And of course we will feel hypocritical if we do not follow our own words of wisdom.(*)
Foto: Pixabay/Tumisu
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