If you set a New Year’s resolution this year, the odds are not in your favor: research suggests a quarter of us give up within the first week, and fewer than half make it past six months. But behavioral science can give you an edge. Chicago Booth's Ayelet Fishbach offers four tips on how to increase your chances for self-improvement success, such as embedding “intrinsic rewards” into your pursuit of your ultimate goal.
Following through with those pesky New Year's resolutions may seem impossible, but Chicago Booth’s Ayelet Fishbach has a few steps that can help you achieve your goals.
No. 1. Actually making a resolution seems simple enough, but if you don't set a specific feasible goal, nothing can change.
No. 2. Make a plan and make it fun.
Knowing where you want to be is one thing, getting there is something completely different, according to Fishbach. Incorporating things you like into your plan is a big predictor of whether or not you'll stick with it. Behavioral scientists call this intrinsic motivation. If you're trying to eat healthy, find healthy foods you can enjoy. If you're trying to read more, choose books you think will be engaging. Resolutions are often based on self-improvement but punishing yourself doesn't work.
No. 3. Surround yourself with people who will support you.
Getting friends to encourage you and hold you accountable is very important. We're social so we're influenced by our social environment. Teaming up with a friend or group or even finding role models online can be very motivating.
No. 4. Document your progress.
Fishbach suggests that in the early days you should look back on what you've already accomplished as you progress. Focusing on the things you still want to achieve may be more motivating.
These steps should help you make your New Year's resolutions a reality, but remember they will only help if you commit to that first one and set a goal.
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