Here's how to crack your New Year's resolutions | David DeSteno
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New Year Resolutions typically show a low success rate, as 10% of them actually succeed.
The reason for this low rate might be our basic instincts and temptations: people give into temptations that conflict with their long-term goals about one out of every five times they try to resist - a figure that rises rapidly if they're tired, busy or stressed.
Our emotions motivate us more than willpower.
If we are generous, fair and co-operative, we have an invaluable tool to motivate us to complete our goals. If we cultivate good character, compassion, and honesty, it leads to a better chance of success in our endeavors.
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93% of us set new year resolutions, with the common themes being about losing weight, eating better, starting an exercise regime, or saving money.
Research shows that 45% of people ...
Why we set our goals matters. If it is out of fear or social expectations, then they are not going to last.
Authentic values are what helps achieve our goals, as there is a never-ending supply of willpower when we are doing what aligns with our innermost core.
Resolving that you won't have any alcohol keeps the focus on the alcohol. Instead of focusing on what you don't want to do, focus on the positive aspect, like drinking more water.
Use gratitude and other positive emotions to steer your mind out of any pitfalls.
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During the first week of the new year, there is a rush of motivated people who want to achieve their respective self-improvement goals. But then all this rush always tapers off, with only about 8 %...
Procrastination, or the way we let pending tasks linger on, just avoiding them, is one of the main reasons our goals don't materialize.
The longer any work is avoided the harder it becomes to eventually do it.
Like dishes piling up in the kitchen sink, they get harder and harder to do as the load increases.
Fear causes us to procrastinate. It can be:
We justify these fears by imaginary different reasons, but the root cause is not related to our invented reasons, it is our inherent fear.
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During the new year, our birthday or even the start of a school year, most of us have a feeling of a fresh start, a new beginning.
These 'fresh start' moments provide us with a temporary m...
We decide to suddenly start to follow our new daily routine, incorrectly assuming that suddenly we have changed, and are now a completely different and new person.
It is unrealistic to suddenly change from today to tomorrow; it's better to change in a gradual manner.
Most of the books dealing with goal-setting talk about S.M.A.R.T. goal framework - goals that are: Specific, Measurable, Attainable, Relevant, Time-bound.
While this is a good start, being time-bound in our new self-commitments has its drawbacks.
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Our mind has muscles. It memorizes patterns. By doing this over and over, you're building your willpower and self-discipline.
Forcing yourself to do things...
Focus on the feeling you feel after doing something that you know is good for you.
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Most people do not stick to their New Year's resolutions because they focus on the entire task.
By just focusing on the daily small steps, one is able to create a successful daily routine.
Dial back your goal for the New Year to be a more practical, pragmatic one, and your chances of success will rise dramatically.
Don't be too hard on yourself.
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A whole lot of studies show people who make new year resolutions fail to stick to them eventually (over 64 %), some after the first week of January.
The reason why we find th...
The 'Just do it' attitude can backfire in a new year's resolution.
Keep the research and planning on for a few weeks, do the groundwork and start slow, showing that you mean it.
As we are more inclined to do things we enjoy, it is better to find some fun in what we resolve to do.
If the task is unpleasant by nature, try to cover it with your favorite music or a reward after completion.
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New Year Resolutions are a disaster for a majority of us.
They feel unpleasant due to the fact that we see them as an event. The time, process, dedication, and commitment we need to them done...
All events have a backstory, a history, some amount of risk and sacrifice.
As we know, exercise in any form makes us better.
Instead of complicating the process and making it a big event, just smoothen the daily process. Make a habit of going out to exercise by getting up early, wearing the right clothes, packing the gym bag at night, so that you remove friction from the activity.
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Devote at least 15 minutes a day to your change.
Even if it’s just a walk around your neighborhood, one less cigarette, reading an inspirational article, do it. Mix it up, too. No one wants t...
Behavior modification teaches us that we repeat behaviors that make us feel good. What’s your payoff for not changing?
Until the goal becomes larger than the payoff, you’re always going to choose feeling good over feeling uncomfortable.
Start with one behavior at a time.
Instead of concentrating on losing 20 pounds in 20 days, for example, make a goal to simply begin by eating five fruits and vegetables a day.
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Keep It Small — It’s about thinking big and acting small. You’ll achieve those big goals in time.
Measure Your Progress — If you don’t measure your progress, it’s safe to say that you are not making any.
Be Accountable To Yourself — One of the most important skills you can learn in life is to be self-reliant.
Pick a goal that is meaningful and doable, making sure it's coming from inside you, not imposed by others.
Make specific, realistic plans for your New Year Goal using the time-tested SMART Te...
Chances are you won't just wake up one day and suddenly change your life. To go where you want to go, you have to chart out a plan.
For example: If you feel the cue of smoking, replace the smoking with some other activity like having a cup of coffee.
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