1. Don't keep too many resolutions at once.
- In an experiment performed at Stanford, one group of students was given a two-digit number to memorize, while the other group was given a seven-digit number to remember. Then, each student was asked to walk down a hallway while keeping their respective number in mind. Once they got to the end, each student was given the opportunity to eat a piece of cake or fruit salad. The study found that the seven-digit memorizers were practically twice as likely to choose the slice of cake (like memorizing the extra numbers took up "good decision making" space in their brain). That being said, pick one or two key goals for 2014 and you'll be much more likely to achieve them.
2. Set Specific Goals (really specific).
- In health behavior change and maintenance studies, the effects of setting specific, difficult goals leads to higher performance when compared with no goals or vague, unmeasurable goals like, "do your best." So, here's how you can apply this rule: The harder the goal, the more imperative it is that be specific and set measurable goals and write them down. For example, if it's losing weight you're trying to do, set a realistic and specific goal of how much weight you want to lose (i.e. 10 pounds) by what a certain date (i.e. April).
3. Focus on the carrot, not the stick.
- A review by faculty members at the University of Chicago Booth School of business concludes that, for people who are new to certain goals, receiving positive feedback causes them to be more likely to adhere to a new task. Since you're not an expert at your newly declared resolution, don't underestimate the power of being positive and encouraging yourself about your progress. Instead of dreading an extra monthly payment on a loan, think about how much quicker the balance on the loan is shrinking and all the things you'll be able to do when the loan is paid off.
4. Tell Some Friends and Family.
- An experiment conducted on the effects of social support at the workplace found that weak social support often leads to elevated levels of heart rate cortisol, which are indicators of anxiety and stress. It goes unsaid that having the support of others is really important when trying to accomplish a goal, though many people forget about this. Increase your chances of success by telling a few supportive individuals in your life about your resolution - they won't only be your cheering section, they'll be there to celebrate when you achieve what you set out to do.
Now that you have some scientifically based rules for accomplishing your resolution, go out and put them to use. Good luck!
