With 2016 only a few days away, now is traditionally the time of year to start thinking about changes you want to make in your life. Many seek a fresh start for changes in habits and ideas in setting new year's resolutions, but sticking to them can be tricky. On Sounds Good, Tracy Ross speaks with Murray State University Assistant Professor of Psychology Dr. Michael Bordieri on how to keep to your resolution.
Almost half of Americans make New Year's resolutions, and most are successful for about a week, says Dr. Michael Bordieri. Two or three years down the road, the success rate drops down to about 15%. So how do we keep the commitment throughout the year?
Make it public
Psychologists know that having resources and support are important. One way to stick to the resolution is by making a public commitment. We tend to behave well around others more than we do when we're by ourselves. So one of the ways to make them stick is to make them public. Tell friends and family members to get involved in your goal. Posting your diet plan on Facebook makes it more likely that you'll keep the commitment.
Why does it matter to you?
Connect change to why it matters in your life. Many resolutions are universal and common: stopping something we feel we shouldn't do or doing more of something better. Many desire to quit smoking, cut down on sweets, stop overspending, exercise more or take on a new diet. People usually pick something achievable and the challenge is keeping up with it over time. Decide who your change is for and connect it with how you want to be in your life.
Write it down
College students want to get good grades in their classes. When you give students the tools to set goals, psychologists find that it doesn't really have a big long term effect. They found that not only providing goals but also providing statements about why it matters made it more likely that they'll achieve their goals. Dr. Bordieri suggests taking five or ten minutes to write about your goal, to make a declaration of values.
Change takes place in the now
Life is full of obstacles and distractions that take us away from the patterns we try to build for ourselves. When trying to create a new pattern of activity, do it because it really matters to you. People who try to make behavioral changes that really matter to them tend to be more successful.
The prefrontal cortex is where planning, thinking ahead and controlling impulses takes place. It's a part of the brain that contains skills that can be practiced. Change takes place in the now, Dr. Bordieri says, now is the opportunity to make changes.
