Are you setting a New Year’s resolution this year?
Did you achieve the one you set last year?
Many people set New Year’s resolutions each year. Often the same resolutions. Research shows that 40-60% of all resolutions get broken or forgotten by mid-January! That’s a lot of people setting themselves up to feel like abject failures every year!
The truth is that January 1st (along with next Monday and next month) is an arbitrary date in the diary. It has no more power or influence than next Tuesday week or even the next wet Wednesday for that matter.
These resolutions tend to revolve around big lifestyle or habit changes. You might want to lose weight, quit smoking, drink less alcohol, or achieve a better work-life balance. These are daunting changes to make when they represent long-term and entrenched behaviour.
Start small
A New Years Resolution might be setting yourself up to fail with a grand gesture. Why not try an alternative, and make incremental changes instead? This may feel less dramatic than a pledge made on the first day of the month. Less worthy of a post on your Facebook feed!
But it is often a more successful way to achieve your goals, and make the changes you want for yourself. Small, incremental changes are the basis of the Nudge Theory.
What is Nudge Theory?
Nudge Theory encourages behavioural changes through positive reinforcement and indirect suggestion. In the wider world, Nudge Theory has been applied to economics, politics and health. But you can use the ideas to make nudge theory can work for you too.
So, how can you use Nudge Theory to change unwanted habits and behaviours?
Start at the right time
Nudge Theory recommends you choose the best time to make changes. This gives you the best chance of success. Many people set themselves up to fail by trying to make big changes without thinking about what else is going on in their life.
Look at your diary for a time when you are able to give more energy to embrace fundamental changes. If you are canny with timing, you can give yourself a real head start towards success.
This may mean scheduling changes you want to make for after a family holiday, or a big social event such a wedding or birthday party. These are the kind of events that could your good intentions to dust without thoughtful planning.
Equally some key events you have planned in your diary can be a beacon to aim for. Changes in behaviour are more likely to last if you can align them with events such as getting fit to run a charity race.
Repetition is key
Many psychologists agree it takes twenty-one repetitions to embed a new habit. Bear that in mind when you’re making changes in your life. An example could be if you’ve decided to take up running or swimming as part of a new fitness regime and you are hating it.
Nudge Theory would recommend that you commit to swimming, or going for a run without fail twenty-one times. Then and only then would you judge how you feel about your new activity.
You may be pleasantly surprised. What was once a reluctant chore feels surprisingly satisfying, and is easily included in your routine.
Do it for the right reasons
If you wait for everyone in your life to come on-board and be in agreement with your plans, you could wait a lifetime so. Do as Mahatma Gandhi suggested: ‘Be the change you want to see’. Set your own standard. It’s about doing something for yourself.
Be kind to yourself
Your existing habits, thoughts and beliefs have brought you to where you are today. Changing those isn’t something that can happen overnight. Accept that you are where you are, and begin with self compassion and forgiveness. Maintaining that spirit of compassion and forgiveness will help you succeed.
Making changes to your habits and life can feel overwhelming. Breaking your goals down into smaller steps make them more manageable to tackle. Changing old habits that are not good for you or no longer serve you are life-changing steps on your road. Your true potential is to live every day as a brand new day, with a brand new dawn which makes every day like a New Year’s day!
If you’re struggling with goal setting, and self-sabotaging what you want to achieve in your life, book your free discovery call today.
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