We all have goals to achieve and behavioral changes we want to implement. Making the resolution is the easy part. The implementation and the work that is to be put in daily is the real challenge.

The Dynamics of a Resolution

A commitment device is a method to lock yourself into behavior modification by associating it with a reward or a punishment.Example: Limiting or blocking your social media or TV in case you miss your goal.

Commitment Device

New research suggests we are less prone to keep working on our goals after we publicize them. This is because we may end up talking about our goals and celebrating our success prematurely rather than implementing them.Social Pressure makes us fearful, as we can feel afraid of appearing inept. This negative mindset does not work well where we need daily work.

Social Pressure

<ul><li>Getting motivated by negative emotions like fear or regret.</li><li>A sudden influx of motivation followed by giving up in the first instance of a setback ("All or Nothing" approach).</li><li>Having a big and unattainable resolution.</li><li>Not being in terms with the concept of failure.</li><li>Not committing fully to the process.</li></ul>

Why Resolutions Fail

The commitment devices that seem to work better than others are the ones that are like gentle reminders and are not having negative emotions (like fear) attached to them.A playful commitment device that isn't hard to accomplish nudges us into being successful at our goal.

Soft Commitments

We all have goals we want to achieve, behaviors we want to change, and habits we want to build (or break). Finding things we want to accomplish is the easy part. But putting in the work to actually hit them? That's where things usually fall apart.