7 Scientific Strategies You Need to Know to Make New Year's Resolutions Not Shark


by

i yunmai

Many people will set new goals when it comes to the New Year, but achieving those goals can be difficult. In order to achieve the goal, it is often thought that it is important to be strict and self-willed, but recent scientific research has shown the opposite fact. That 's why Psychology professor Jelena Kecmanovic spells out the scientifically recognized ' seven strategies for achieving goals .'

7 science-based strategies to boost your willpower and succeed with your New Year's resolutions
https://theconversation.com/7-science-based-strategies-to-boost-your-willpower-and-succeed-with-your-new-years-resolutions-128762

1: Clarify what is important to you
For example, if you want to lose weight, it's important to clarify why you want to lose weight because you want to enjoy hiking or want to be free from social pressure. People who establish their own values and proceed will be able to achieve more goals. Also, if the reason is clear, it does not require much will to reach the goal.

2: Make positive goals
It's also important to focus on what you want to do, not what you don't want to do. In other words, set a positive goal, such as 'Drink your favorite soda for dinner from Sunday to Thursday,' instead of a goal of 'Don't drink on weekdays.' Suppressing an idea requires energy, and you want to do the opposite.

It is also a good way to focus on the happiness of existing lives. Satisfaction with the status quo is often thought to hinder achievement of goals, but in fact positive emotions such as gratitude are said to have a positive effect on long-term self-control.

3: Create an environment


by

Adeolu Eletu

Past research has shown that people with a strong willingness do not create a tempting environment. People who want to save money do not put credit cards in their wallets, and those who want to eat a healthy diet do not put chocolate in the workplace. If your colleagues give you sweets, tell your goals and ask them to help them achieve them. Having supportive friends and family can be very helpful in achieving New Year's resolutions. It is also a good idea to join a group of people with similar goals.

4: 'What if' strategy
Sometimes you are too busy or tired to get away from your goals. In such cases, it is helpful to plan what to do in case of failure in advance. 'If you want to eat snacks in the middle of the night' → 'Forbidden reading or join an online community to talk about healthy eating habits' or 'If you are tired and are about to leave the gym' → ' It is recommended that you imagine a specific case that is likely to happen and think about what to do at that time in advance, such as 'Call your sister who is cooperative on a diet and go to the gym together.'

5: Take a step-by-step approach


by Jukan Tateisi

When working on a new goal, start small and build the foundation for a successful experience. If you want to get rid of sweets, start with a spoonful of sugar in your coffee, and you may end up with no sugar at all. 'If you really want to eat muffins, just wait 10 minutes and the urge will stop in the meantime,' says Kecmanovic.

6: Imagine what you can get and enjoy
Imagine the refreshingness after a run or the sunshine as you head for a hike, using all senses: smell, sight, hearing, touch, and taste. In particular, visualizing rewards is thought to cause behavior.

7: Be kind to yourself
Many believe that being strict with yourself will increase your willingness. However, studies have shown that the opposite is actually the case, and blaming yourself for failure or weakness impedes long-term goals. 'Remember that humans are imperfect creatures and treat them with compassion for yourself. If you fail, don't be depressed, don't give up, understand yourself, care for yourself, and work on your goals again. Let's do it. '

in Note, Posted by darkhorse_log