If you’re slipping on your New Year’s resolutions, here’s some good news: You’ve got plenty of time to get back on track and be consistent with your goals all year.
That’s according to psychologists and behavioral scientists Ayelet Fishbach, who knows a thing or two about the science of dynamics.
“I’ve been studying motivation since the late ’90s,” says Fishbach, a professor of behavioral science at the University of Chicago’s Booth School of Business. CNBC Make It.
According to Fishbach, New Year’s resolutions often fail because people choose goals they’re afraid to do on a daily basis. To really stick to your decisions, she says, start by choosing goals that excite you.
“The key element we found [in our research] She says that predicting success in your resolutions is intrinsically motivating.
But that’s just the first step. In her new book, “Getting Things Done: A Surprising Lesson from the Science of Motivation, “Fishback urges people to focus on four key areas when creating their goals:
Set goals that aren’t chores
To get started, Fishbach recommends asking yourself two questions:
- Do my goals align with who I am and are they ideal for the person I hope to become?
- Can I make my goals more interesting by focusing on what I’m trying to achieve, rather than the means I’m using to achieve them?
When you have a goal that excites you, find a way to attach a reward or instant gratification to it. For example, if your goal is to exercise more, try introducing music, podcasts, or audiobooks into your exercise routine – so you can “like” to hear the content you enjoy while you exercise. training.
Attacking the ‘problem in the middle’
In Fishbach’s book, she writes that while “the beginning and the end are clearly marked, the middle can be long and not well-defined in the course of the goal.”
That’s a problem, she says: People tend to quit midway “because the intermediate actions don’t seem to matter much.”
Her advice is to “hit the middle” by setting secondary goals to minimize your tendency to cut corners. Those sub-goals can be monthly, weekly, or even daily. For example, a monthly savings goal can be more achievable than an annual savings goal. Rinse and repeat every month until you are full year.
Practice self-control
When you’re practicing self-control, says Fishbach, you need to “know your enemy.” Ask yourself these two questions:
- What are my main temptations?
- What are the situations in which I am most likely to succumb to those temptations?
Then, she says, commit to helping you resist those temptations — and reward yourself when you do. For example, use self-talk by asking yourself what you should do when temptation arises and challenging yourself with high expectations.
There is a support system
“Creating a social support system around your goals is crucial,” says Fishbach: “The presence of others influences our motivation, even when they’re not around. ta. “
For example, leaving a photo of a loved one on your desk can create a social boost.
That kind of signal makes “you feel like you’re being watched, even when you’re not,” explains Fishbach. “Such an experience will spur you to do good and do more, and increase your cooperation, honesty, and generosity.”
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