It’s now 2017 and we all know what that means: an influx of New Year’s Resolutions. They often look a lot like the previous year’s resolutions.
“I’ll stop smoking.”
“I’ll stop obsessing.”
“I’ll stop eating badly.”
“I’ll stop being lazy.”
Stopping, quitting, refraining, avoiding – I’ve got news for you: resolutions like this rarely work.
According to a survey published in the Journal of Clinical Psychology, about 45 percent of Americans make New Year’s resolutions but only 8 percent are successful.
Confession: I was the winner of the “Unsuccessful 8%” many years in a row. I struggled to quit smoking, promising myself I’d quit every Monday and every New Year’s Day. I quit smoking so many times that the most excellent quitter became part of my identity. Understanding how my brain works finally helped me kick the habit, but here were some of my very human, very common mistakes over the years:
- Motivated by Should
- Propelled By Stopping
- Fighting against Habit
Motivated by Should
My motivation for quitting was always grounded in “should” versus “want:”
- I should because my friends and family keep guilting me
- I should because I smell like an ashtray
- I should because it’s really cold outside
- I should because the daily dose of cognitive dissonance feels terrible
Propelled By Stopping
When you focus on stopping or quitting or not doing something that has become an ingrained (overeating, smoking, drinking, overspending, etc.) you fight against your natural, human urge to gain over lose.
Humans are loss-adverse; it hurts us more to lose something than to gain something (e.g. it’s more painful to lose $50 than to gain $50). Therefore, when we frame our bad habits as things we need to lose, we resist with all our might.
Fighting against Habit
To make a resolution stick you have to change. For the brain, change is danger. Change requires neural rewiring and that creates discomfort. Even the prospect of change can create significant psychological discomfort.
The effort to abstain from bad habits compels you to do them more because abstention feels bad. Ergo, you will fight to feel good.
Smoking, laziness, boredom, compulsive eating, overspending – these are all default behaviors based on habitual brain wiring to give you what will make you feel good.
To change we need to create new ways of thinking which trigger new neural pathways, which lead to new default modes of behavior.
With deliberate effort new habits become the default schema for your brain.
Reframe the challenge into something you GAIN.
- I need to lose weight = I want to gain strength, endurance and flexibility.
- I need to quit smoking = I want to run three miles without wheezing.
- I need to stop overspending = I want financial flexibility and freedom.
To learn is to be human.
We begin to learn from the minute we are born.
Therefore, challenging yourself to learn something new flows with the grain of human nature; challenging yourself to lose something you like goes against human nature. Use the word “learn” to counter the effects of the stop language of resolutions. You are not quitting smoking, you are learning how to be a non-smoker.
The Neuroscience Behind Habits
Habits live in the most stubborn of our brain structures: the basal ganglia. The basal ganglia stores useful skills and habits: putting our socks on before our shoes or effortlessly driving our usual route to work.
The basal ganglia can also be a curse: it can cause you to habitually drive home from work along your normal route when you had meant to stop at the grocery store. It contains all of the skills and memories we need to function on a daily basis but could also potentially contribute to keeping you in a rut.
To learn to tie your shoes takes a tremendous amount of initial brainpower, but once learned it consumes very little. As we master these small routines, dopamine rewards us with feelings of pleasure. So we are perpetually rewarded for maintaining our habits, good and bad alike.
When you try to change a habit you activate the prefrontal cortex, a very active part of the brain that helps us focus our thoughts; this requires a lot of conscious mental energy.
The prefrontal cortex is connected to the emotional center of our brain. A firestorm of emotions (fear, anger, depression, fatigue, anxiety, etc) is triggered when the brain senses change. When you think, “I want to change this habit” your brain kicks into protection mode and tries to fiercely protect the habits it has grown to love.
The Bottom Line and What to Do About It
Change is brutal and triggers psychological and emotional discomfort. Change takes time, discipline, a plan and some basic TLC (if / when you have a lapse). Recognize that you will naturally want to hold onto your own personal status quo.
Charles Duhigg, author of The Power of Habit suggests a three-stage process for creating positive habits:
- Cue: Since habits are triggered by cues (triggers or signals that tell you to act in a certain way) identify cues that will help you meet your goal. Cues are often centered on location, time, emotional state, other people or immediately preceding an action. For example, if you typically find yourself noshing on junk at your desk every afternoon at 3PM, identify a 3PM cue that helps you learn the new habit (e.g., get up from your desk and go for a 10 minute walk, chug a bottle of water and set a 15 minute timer before you put anything else in your mouth)
- Routine: Be very specific about the steps you will take to form the habit. For example, if you want to work on gaining strength, endurance and flexibility, schedule the times you will do your chosen exercise throughout the day and the foods you will eat that day.
- Reward: In order to neutrally embed the new behavior, reward yourself with something related to the habit. Perhaps it’s recognizing the endorphin rush after a workout or the taste of a healthy breakfast following a workout. If you anticipate and associate the reward with the action, your brain eventually craves the reward, further entrenching the habit.
Hopefully this insight will help you if you wake up in February and you haven’t made any progress into your resolutions.
Instead of giving up completely, figure out what you really want to do differently. Frame the goal into something that you are gaining (vs. losing) and learning (vs. stopping).
Respect your brain. It will need some time to incorporate the new behavior into your life.
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