How to keep those new year resolutions
As the new year dawns, it is customary that many individuals take the opportunity to set resolutions for self-improvement and personal growth. However, research has shown that only a small percentage of people manage to achieve their resolutions. To increase our chances of success, we can turn to Charles Duhigg’s groundbreaking work, “The Power of Habit,” which provides valuable insights into the science of behavior change.
Duhigg’s research emphasizes that habits are the foundation of our daily routines and behaviors. He claims that habits are formed through a three-step loop: cue, routine, and reward. By identifying the cues that trigger our undesired behaviors and replacing them with healthier routines, we can establish new habits that align with our resolutions.
One common pitfall when setting resolutions is aiming too high, leading to a feeling of being overwhelmed and so, eventual abandonment. Instead, start with small, manageable goals that can be easily integrated into your daily routine. By achieving these smaller milestones, you build momentum and develop the confidence necessary to tackle more significant challenges.
Our environment greatly influences our habits and behaviors. To support our resolutions, it is crucial to create an environment that fosters success. This can involve removing temptations, such as unhealthy snacks, from our surroundings, or seeking the support of like-minded individuals who can provide encouragement and accountability.
Habit stacking, a technique explored by Duhigg, involves linking a new habit to an existing one. By pairing a desired behavior with an established routine, we increase the likelihood of its adoption. For example, if your resolution is to read more books, you can stack it onto your existing habit of drinking a cup of tea every evening. This way, the act of making tea becomes the cue for reading.
Regularly monitoring and tracking progress is essential for maintaining motivation and staying on course. Use a journal, smartphone app, or any other method that suits you to record your achievements, setbacks, and lessons learned. Reflecting on your journey not only helps you celebrate your successes but also provides insights into areas that require adjustments or additional effort.
Setbacks are a natural part of any journey towards change. Instead of viewing them as failures, perceive setbacks as learning opportunities. Analyze what went wrong, identify triggers or obstacles, and adjust your strategies accordingly. A growth mindset allows you to bounce back stronger and more determined to achieve your resolutions.
One of the most significant pitfalls is adopting an “all or nothing” mentality. Remember that progress is not always linear, and minor slip-ups should not derail your entire resolution. Perfection is not the goal; rather, it is the consistent effort towards improvement that matters. Embrace the concept of “progress, not perfection.”
As we embark on a new year, armed with the knowledge of habit formation and behavior change, we can approach our resolutions with a renewed sense of purpose. In fact, the most preferable approach is to only have one achievable resolution, rather than lots of scattered and ultimately failed ones. Good luck!
