This week-end, mil-lions of New Year’s res-o-lu-tions will go into effect, with the most com-mon ones being lose weight, get fit, quit drink-ing and smok-ing, save mon-ey, and learn some-thing new. Unfor-tu-nate-ly, 33% of these res-o-lu-tions will be aban-doned by Jan-u-ary’s end. And 80% will even-tu-al-ly fall by the way-side. Mak-ing res-o-lu-tions stick is tricky busi-ness. But it’s pos-si-ble, and psy-chol-o-gist Kel-ly McGo-ni-gal has a few sci-en-tif-i-cal-ly-proven sug-ges-tions for you.
For years, McGo-ni-gal has taught a very pop-u-lar course called The Sci-ence of Willpow-er in Stan-ford’s Con-tin-u-ing Stud-ies pro-gram, where she intro-duces stu-dents to the idea that willpow-er is not an innate trait. Rather it’s a “com-plex mind-body response that can be com-pro-mised by stress, sleep depri-va-tion and nutri-tion and that can be strength-ened through cer-tain prac-tices.”
For those of you who don’t live in the San Fran-cis-co Bay Area, you can find McGo-ni-gal’s ideas pre-sent-ed in a recent book, The Willpow-er Instinct: How Self-Con-trol Works, Why It Mat-ters, and What You Can Do to Get More of It. Below, we have high-light-ed 15 of Dr. McGo-ni-gal’s strate-gies for increas-ing your willpow-er reserves and mak-ing your New Year’s res-o-lu-tion endure.
- Will pow-er is like a mus-cle. The more you work on devel-op-ing it, the more you can incor-po-rate it into your life. It helps, McGo-ni-gal says in this pod-cast, to start with small feats of willpow-er before try-ing to tack-le more dif-fi-cult feats. Ide-al-ly, find the small-est change that’s con-sis-tent with your larg-er goal, and start there.
- Choose a goal or res-o-lu-tion that you real-ly want, not a goal that some-one else desires for you, or a goal that you think you should want. Choose a pos-i-tive goal that tru-ly comes from with-in and that con-tributes to some-thing impor-tant in life.
- Willpow-er is con-ta-gious. Find a willpow-er role mod-el — some-one who has accom-plished what you want to do. Also try to sur-round your-self with fam-i-ly mem-bers, friends or groups who can sup-port you. Change is often not made alone.
- Know that peo-ple have more willpow-er when they wake up, and then willpow-er steadi-ly declines through-out the day as peo-ple fatigue. So try to accom-plish what you need to — for exam-ple, exer-cise — ear-li-er in the day. Then watch out for the evenings, when bad habits can return.
- Under-stand that stress and willpow-er are incom-pat-i-ble. Any time we’re under stress it’s hard-er to find our willpow-er. Accord-ing to McGo-ni-gal, “the fight-or-flight response floods the body with ener-gy to act instinc-tive-ly and steals it from the areas of the brain need-ed for wise deci-sion-mak-ing. Stress also encour-ages you to focus on imme-di-ate, short-term goals and out-comes, but self-con-trol requires keep-ing the big pic-ture in mind.” The upshot? “Learn-ing how to bet-ter man-age your stress is one of the most impor-tant things you can do to improve your willpow-er.” When you get stressed out, go for a walk. Even a five minute walk out-side can reduce your stress lev-els, boost your mood, and help you replen-ish your willpow-er reserves.
- Sleep depri-va-tion (less than six hours a night) makes it so that the pre-frontal cor-tex los-es con-trol over the regions of the brain that cre-ate crav-ings. Sci-ence shows that get-ting just one more hour of sleep each night (eight hours is ide-al) helps recov-er-ing drug addicts avoid a relapse. So it can cer-tain-ly help you resist a dough-nut or a cig-a-rette.
- Also remem-ber that nutri-tion plays a key role. “Eat-ing a more plant-based, less-processed diet makes ener-gy more avail-able to the brain and can improve every aspect of willpow-er from over-com-ing pro-cras-ti-na-tion to stick-ing to a New Year’s res-o-lu-tion,” McGo-ni-gal says.
- Don’t think it will be dif-fer-ent tomor-row. McGo-ni-gal notes that we have a ten-den-cy to think that we will have more willpow-er, ener-gy, time, and moti-va-tion tomor-row. The prob-lem is that “if we think we have the oppor-tu-ni-ty to make a dif-fer-ent choice tomor-row, we almost always ‘give in’ to temp-ta-tion or habit today.”
- Acknowl-edge and under-stand your crav-ings rather than deny-ing them. That will take you fur-ther in the end. The video above has more on that.
- Imag-ine the things that could get in the way of achiev-ing your goal. Under-stand the ten-den-cies you have that could lead you to break your res-o-lu-tion. Don’t be over-ly opti-mistic and assume the road will be easy.
- Know your lim-its, and plan for them. Says McGo-ni-gal, “Peo-ple who think they have the most self-con-trol are the most like-ly to fail at their res-o-lu-tions; they put them-selves in tempt-ing sit-u-a-tions, don’t get help, give up at set-backs. You need to know how you fail; how you are tempt-ed; how you pro-cras-ti-nate.”
- Pay atten-tion to small choic-es that add up. “One study found that the aver-age per-son thinks they make 14 food choic-es a day; they actu-al-ly make over 200. When you aren’t aware that you’re mak-ing a choice, you’ll almost always default to habit/temptation.” It’s impor-tant to fig-ure out when you have oppor-tu-ni-ties to make a choice con-sis-tent with your goals.
- Be spe-cif-ic but flex-i-ble. It’s good to know your goal and how you’ll get there. But, she cau-tions, “you should leave room to revise these steps if they turn out to be unsus-tain-able or don’t lead to the ben-e-fits you expect-ed.”
- Give your-self small, healthy rewards along the way. Research shows that the mind responds well to it. (If you’re try-ing to quite smok-ing, the reward should-n’t be a cig-a-rette, by the way.)
- Final-ly, if you expe-ri-ence a set-back, don’t be hard on your-self. Although it seems counter-intu-itive, stud-ies show that peo-ple who expe-ri-ence shame/guilt are much more like-ly to break their res-o-lu-tions than ones who cut them-selves some slack. In a nut-shell, you should “Give up guilt.”
To put all of these tips into a big-ger frame-work, you can get a copy of Kel-ly McGo-ni-gal’s book, The Willpow-er Instinct: How Self-Con-trol Works, Why It Mat-ters, and What You Can Do to Get More of It. And now you can take The Sci-ence of Willpow-er as an online course that begins on Jan-u-ary 23.
Final-ly you might also want to peruse How to Think Like a Psy-chol-o-gist (iTunes Video), a free online course led by Kel-ly McGo-ni-gal. It appears in our col-lec-tion of 1200 Free Cours-es Online.
A ver-sion of this post first appeared on Open Cul-ture in 2014.
Relat-ed Con-tent:
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Jacques Lacan’s Con-fronta-tion with a Young Rebel: Clas-sic Moment, 1972
New Ani-ma-tion Explains Sher-ry Turkle’s The-o-ries on Why Social Media Makes Us Lone-ly
Free Online Psy-chol-o-gy Cours-es, a sub-set of our col-lec-tion 1,700 Free Online Cours-es from Top Uni-ver-si-ties