NEW YEAR'S RESOLUTION PROJECT
Throughout 2007, we tracked over 3000 people attempting to achieve a range
of resolutions, including losing weight, visiting the gym, quitting smoking,
and drinking less.
At the start of the study, 52% of participants were confident of success.
One year later, only 12% actually achieved their goal. The study uncovered
why so many people fail, and what can be done to help ensure success.
During the experiment, people were randomly placed into one of several
groups, and asked to follow different advice. Large differences emerged
between the approaches that best suited men and woman.
Men were significantly more likely to succeed when asked to engage in
either goal setting (e.g., instead of trying to lose weight in general,
aiming to lose a pound each week), or focusing on the rewards associated
with achieving their goal (e.g., being more attractive to the opposite
sex).
Women were more successful when they told their friends and family about
their resolution, or were encouraged to be especially resilient and not
to give up because they had reverted to the old habits (e.g., if dieting,
treating a chocolate binge as a temporary setback rather than as failure).
These simple differences often had surprisingly large effects. An extra
22% of men achieved their resolution when they engaged in goal setting,
and women were almost 10% more likely to be successful when encouraged
to persist in the face of setbacks.
Men may be more likely to adopt a macho attitude and have unrealistic
expectations, and so simple goal setting helps them achieve more. Likewise,
women might be reluctant to tell others about their resolutions, and so
benefit more from the social support provided by friends and family once
they have made their goals public.
Hints for achieving New Year’s Resolutions
Make Only One Resolution – Many often people make the mistake of trying
to achieve too much. The chances of success are greater when people channel
their energy into changing just one aspect of their behaviour.
Plan ahead - Don't wait until New Year's Eve to think about your resolution.
Last minute decisions tend to be based on what is on your mind at that
time. Instead, take some time out a few days before and reflect upon what
you really want to achieve.
Avoid previous resolutions – Deciding to re-visit a past resolution sets
you up for frustration and disappointment. Choose something new, or approach
an old problem in a new way. For example, instead of trying to lose 2
stone in weight, try exercising more.
Be specific – Think through exactly what you are going to do, where you
are going to do it, and at what time. Vague plans fail. For example, instead
of saying that you will go running two days of the week, tell yourself
that you will run on Tuesdays and Thursdays at 6pm.
Make it personal - Don’t run with the crowd and go with the usual resolutions.
Instead think about what you really want out of life, so think about finishing
that novel, or learning to play an instrument, rather than just losing
weight and getting to the gym.
For men:
Set S.M.A.R.T goals
- Focus on creating goals that are Specific, Measurable,
Achievable, Realistic and Time based (SMART). For example, instead of
thinking ‘I want to find a new job’, focus on creating bite-sized, measurable
goals for each week, such as rewriting your CV and then applying for one
new job every two weeks. Map out the step-by-step mini-goals that will
slowly but surely take you to where you want to be, make a note of them
in a diary, and stick to the plan.
Carrot not stick
- Focus on how much better life will be for you, and
those around you, when you achieve your resolution. For example, if you
want to quit smoking, make a list of the benefits of giving up, and place
it somewhere prominent in your house. If you want to motivate yourself
to go to the gym, find a photograph of a fitness model that appeals to
you, and put it in a place that ensures you will see it each day.
For women:
Go public
- Many people keep their New Year's Resolution to themselves.
Unfortunately, this makes it all too easy to simply forget about them.
Instead, go public. For example, write down your resolution on a large
sheet of paper, sign it, and place it somewhere prominent in your house.
Tell your friends, family and colleagues about your resolution, and ask
them to provide you with helpful nudges to assist you in achieving your
goal. Either way, do not keep your resolution to yourself.
Be persistent
- New habits take time to learn, and once in a while you
will slip up and revert to the old you. People on diets might suddenly
give in to temptation, or those trying to exercise more might not find
the time to go to the gym for a week. Remember that everyone messes up
from time to time. Don’t blame yourself if you falter, or allow the experience
to make you give up.