New Year Resolutions: How to keep 'em for good!
Of course, one important aspect of setting goals or making new year resolutions is: it should be specific and achievable. We all know our strengths and weaknesses, as well as how much we can take on. On our list should include the most important things that we want to accomplish this year. Be precise; don't generalize. For example, if I want to loose weight, I cannot vaguely write my goal as "To loose weight". It would be more effective if I plan as to how much weight I want to loose in how much time frame and in what ways such as jogging 2 extra kilometers or hitting the gym thrice a week, and so on. Also, it should be within our capabilities. I cannot set a goal of saving half of my salary (if presently I end up borrowing from friends and relatives to survive). Be rational in setting up goals.
Thirdly, reward yourself for avoiding any temptation while sticking on to the task. This is something what noted psychologist and behavioral economist Duke Professor Dan Ariely calls reward substitution in his book The Upside of Irrationality. It may also be referred to in the context of bundling of temptations. What it essentially means is we tend to motivate ourselves to do some otherwise difficult-to-take-up tasks by way of rewarding ourselves. For example, I love to listen to music, but due to some reasons or the other, I didn't get to enjoy music very often. Also, like most of lazy asses, I also prefer resting on the couch to jogging. To overcome this problem of duality, I adopted this strategy of bundling the temptations of listening to music with hitting the road for jogging. Now I can enjoy my favorite music for at least forty five minutes straight while I jog in the evening. Well, this strategy serves the purpose for most of our otherwise-difficult-to-start tasks, and that is for sure. The once catch is that you need to look for the right temptation.
Like rewarding ourselves keeps us on track towards working for our goals, punishment does do its bit. This punishment need not be literal one. As Richard Wiseman from University of Bristol suggests, it is completely natural to revert back to our old habits from time to time, hence treat any failure as a temporary setback, but don't make them as an excuse to give up altogether. At the same time, think of some punishment, even virtual, for your every failure. This fear, even small, of punishment might keep you focused on your goals. As some behavioral economists founded a website called stickK.com, where you can link your bank account and set your goals. You can arrange to forfeit money if you don't achieve your goals. This money can go to a charity you hate most, or to your friend's account, and so forth. This strategy of financial (dis-)incentives can make your plan effectively on track. You can improvise this strategy by giving a sum of money to your friend/spouse saying that if you fail to achieve a certain goal within a given time frame, (s)he can keep the money that you gave, thereby making sure you still work for your goals.
Finally, find someone who can kinda mentor you through the odds of achieving the goals. This becomes more important if the goal requires some specific pedigree. In an article published in the Annals of Internal Medicine, it was found that achieving goals become easier with the help of a mentor. So, seek social support to achieve your goals. Richard Wiseman also suggests that we should share our goals with our friends and family. By doing so, we feel the fear of failure and consequently working more sincerely for our goals, but at the same time, it gives us motivation in terms of eliciting support from them in case we are able to achieve our goals. Another reward... huh!
These are some of the ideas that I feel might keep us stick to our new year goals. Well, obviously there could be lot more, and you can find articles written on this subject here, here, here, and here.
If you haven't happened to chalk out your new year resolutions yet, fearing that your last year's new year resolutions got burst right after you overcame the hangover of new year party, then it's time to write down and share your new new year resolutions. Cheers!
Labels: Interesting Readings, Irrationality, Musings