t is that time of year where people make New Year's resolutions.
These resolutions are easy to make, but much harder to keep.
So how can you build habits that actually last?
There has been quite a bit of research on this topic in recent years. I’ve found three methods particularly helpful: MCII, Hope Theory, and Atomic Habits. These approaches all share common themes—optimism, planning, and breaking goals down into smaller steps. They don’t contradict each other; in fact, they complement one another. The authors even refer to each other’s work, showing that they are aware of the connections between their ideas.
Below, I’ll go over each method in turn:
Mental Contrasting with Implementation Intentions
MCII also known as WOOP , is a practical technique for changing habits and behaviour. It involves four steps:
-
Wish – Choose a goal you want to achieve.
-
Outcome – Visualise how it will feel to achieve that goal.
-
Obstacle – Identify the internal or external obstacles that might get in the way.
-
Plan – Make if-then plans. For example: If I face obstacle A, then I will do behavior B.
Videos
Books
Hope Theory
- Goals – Set goals that are specific, measurable and with a clear deadline.
- Pathways – Plan multiple ways to reach your goal. If one path doesn’t work, use double loop learning to adapt.
- Agency – Build confidence and maintain motivation through optimism and agrowth mindset. This helps develop grit and persistence, which are essential for success.
Videos
Books
Atomic Habits
James Clear outlines his method through what he calls The Four Laws of Behavior Change. According to him, a habit should be:
-
Obvious – Link the habit to a specific time, place, or situation so it can be triggered easily.
-
Easy – Break the habit down into small, manageable steps.
-
Attractive – Connect the habit with a reward to make it appealing.
-
Satisfying – Track your progress. Turn the habit into a game to keep it fun and motivating.
These three approaches offer useful strategies for creating lasting habits. By combining them, you can improve your chances of sticking to your resolutions and making meaningful changes.
No comments:
Post a Comment