t is that time of year where people make New Year's resolutions.
They are easy to make, but not so easy to keep.
So how do you form long lasting habits?
There has been quite a bit of research on this topic in recent years. In particular I have found three methodologies to be helpful (MCII, Hope Theory and Atomic Habits). Optimism, planning and goal breakdown seem to be recurring themes in these methodologies. They do not contradict each other and are complementary. In fact the authors of these methods refer to each other and seem to be aware of each other's work. I will address each method in turn, below.
Mental Contrasting with Implementation Intentions
A useful technique for changing habits and behavior is mental contrasting with implementation intentions (MCII) also known as WOOP.
The four steps of this technique are
- Wish. Decide which goal you want to achieve.
- Outcome. Imagine what it would feel like to achieve the goal.
- Obstacle. Imagine the obstacles that might prevent you from achieving the goal.
- Plan. Create if-then plans. e.g. If you meet obstacle A then do behavior B.
Videos
Books
- Rethinking Positive Thinking by G.Oettingen ( Summary Video + Book )
Hope Theory
- Goals - Make your goals specific, measurable and with a deadline.
- Pathways - plan multiple strategies to achieve your goals - if all else fails use double loop learning to adjust your goals.
- Agency - Optimism and growth mindset help fuel persistence and grit which in turn enables achievement of your goal.
Videos
Books
- Psychology of Hope by C.R. Snyder ( Summary Video + Book )
- Handbook of Hope by C.R. Snyder ( Book )
Atomic Habits
- Obvious - The new habit must be tied to a time, place or situation so it can be triggered consistently.
- Easy - Break it down into small steps.
- Attractive - Tie completion of the new habit to a reward.
- Satisfying - Keep score. Gamify your experience.
Book
- Atomic Habits by James Clear ( Summary Video + Book )
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