The post-Christmas blues are kicking in, January is (like always) a difficult month and you have already set yourself some seriously ambitious plans for the New Year.
It’s becoming very tempting to feel sorry for yourself and throw all of those resolutions down the drain, along with the “healthy” smoothie that you just made which tastes awful.
However, have you ever considered the science and research that’s been proven to help people stick to their goals and routines?
We spoke to chartered health psychologist Sabina Brennan on all the ways to genuinely help you stay on track this New Year and here is everything she had to say.
What psychological factors contribute to the success or failure of resolutions?
Compassion
Swapping self-criticism for self-kindness is key. No matter what our specific resolutions are at the most basic level we all seek happiness and contentment which happen to be among the many benefits of self-compassion. Just by being kind to yourself, you’re immediately on to a winner.
So many people fall at the first fence by seeing resolutions in absolute terms as things that can be broken rather than actions towards a goal, a journey that will include lapses, mistakes and setbacks. Constant self-criticism can lead to chronic stress which can make it more difficult to attain change.
People who are confident in their ability to achieve a goal are more likely to succeed. Self-compassion is a powerful way to trigger the release of the hormone oxytocin, which boosts self-confidence, optimism, and your health.
The good news is that self-criticism is just a habit and habits can be changed through the likes of mindfulness meditation and loving-kindness meditation.
Clarity
Being clear about what you want to achieve and having very specific goals sets you up for success. The key is to get a clear definition of what you want, write it down, visualise it, figure out the specific actions you need to take.
Research shows that resolutions tied to internal values (e.g., health or personal growth) are more sustainable than those driven by external pressure.
Are there science-backed ways to set goals that will be more likely to be achieved?
When it comes to personal resolutions self-awareness is foundational – connecting with your true self, and understanding who you are is important work that will help you to find your passion and identify goals that you find intrinsically motivating and meaningful – when we work towards goals that we are passionate about we can enter the state of flow.
Reflecting on what you enjoy and where your natural abilities lie can help guide this process. Self-awareness is, as you know, foundational to successful goal attainment.You need to know what you truly desire to begin bringing it into your reality. When you find something that hits the sweet spot between your skills and a meaningful challenge, you’re more likely to succeed.
Below are some well-researched and well-known ways to successfully attain goals.
• SMART goals: Goals that are Specific, Measurable, Achievable, Relevant, and Time-bound provide clear direction and accountability.
• Implementation intentions: Planning the “when,” “where,” and “how” of action (e.g., “I will go for a run every morning at 7 AM”) increases the likelihood of follow-through.
• Chunking large goals: Breaking down big objectives into smaller, actionable steps makes them less overwhelming and fosters a sense of accomplishment.
• Growth mindset: Emphasising effort and learning over fixed outcomes helps maintain motivation during setbacks.
How can one overcome procrastination and lack of willpower?
Procrastination is likely to occur when tasks are frustrating, boring, or difficult, or when they lack intrinsic reward or personal meaning. Identifying goals that are personally meaningful and intrinsically motivating should be helpful in attenuating procrastination.
Clearly defining what you want to achieve and outlining the steps that you need to take to get there removes ambiguity and can give you a more defined path toward your goal making you more sure of what you have to do and making it easier to start working toward it.
Visualising yourself taking these steps can boost confidence and motivation, making the goal feel attainable, and thereby reducing the urge to procrastinate because we fear not being up to the task.
Cultivating positivity and self-belief can reduce the fear and anxiety that often lead to procrastination.
Sharing your goals with friends and family can introduce an element of accountability that can make it more difficult to procrastinate. Setting aside time for specific practices, which could help in forming habits that promote consistency and discipline can help us to avoid procrastination.
Identifying what triggers procrastination (e.g., fear of failure, overwhelm) helps address the root issue.
Linking tasks to immediate rewards can counteract the delayed gratification challenge of long-term goals. Even something simple like ticking a small task off a list can really help.
Sabina has even more helpful insight and knowledge in her book The Neuroscience of Manifesting – The Magical Science of Getting the Life you Want.