You've made it to 2019, and this is the year that you exercise more, eat healthier, quit smoking, save more money, or another praiseworthy personal goal. Other than that, you said it last year, and your New Year's provision did not make the groundhog day.
This year, however, is different. We give you scientifically sound advice that can actually help you to keep these intentions.
What if I told you that the minimum is the key to maintaining your New Year's provision?
It may sound too good to be true, but science supports it. In 201
His philosophy is more than focusing on a big, vague goal – like losing weight – putting your energy into doing small, easy tasks every day that make a difference.
To do this consistently, you must:
- Be motivated to do so;
- Do you have the ability to do it; and
- Find a trigger that reminds you.
It's difficult to focus on motivation because it can fluctuate daily. Instead of trying to stay motivated to do a great job, finding a small one that always feels achievable is easier.
If you want to get fit but have never done a single push-up, it will be daunting or impossible for you to do 10 every day. Instead, try to do a push-up every morning after getting out of bed. Because it is simple and easy, you can do it, whether your motivation is high or low.
If you've picked a little habit, you'll need to hook it up to something that you already consistently do. Remember to brush your teeth, go to the bathroom or take a shower. This will make your new habit a second nature, and this little change can produce great results over time.
My favorite example of giving Fogg is dental floss, just a tooth. It's so easy I can not talk myself into it, and once I've flossed a tooth, I tend to flush it all.
Read more about the Fogg behavior modification method here.
Have you given up on your New Year's resolution after you made a big proclamation on Facebook that you would exercise more / eat healthier / quit smoking / save more money?
If you tell your friends and family, it may have been your downfall.
Research shows that when we tell people about the goals we want to achieve, we have a premature sense of achievement that can destroy our motivation for the real work. When we think about what life will look like when we reach our goal, we tend to have the less physiological and behavioral energy we need to actually accomplish it.
In other words, getting support from friends and family members can be beneficial, especially if their behavior can affect your solution – for example, telling a friend that you need to skip the happy hour to go to the gym ,
Instead of making a public announcement about your resolve and understanding how great it feels when you achieve it, break your goal down into smaller steps and reach trustworthy people in your life who encourage you.
The CNET Guide to Smart Living: Everything You Need to Know to Live Smarter.
Smart Home 101: How To Create Your Own Smart Home.