- Evidence suggests that within a week,
25% of us have failed on our resolutions.
A month later, half of us have.
And then you've got those annoyingly persistent 25
or 30% that seem to carry it on for years.
And we've been doing this research for decades
and the big revolution we have now is people tend
to do what they enjoy and not what they don't enjoy.
You're welcome for decades of research
for something as simple as that.
I'm Dr. Amanda Rebar.
I am Associate Professor of Psychology.
I'm here to help you make sense of new year's resolutions.
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Resolutions are really different from habits
but they don't have to be.
Resolutions are self-initiated plan to change,
whereas habits are how we do things day to day.
Habits tend to last the long term,
whereas resolutions tend to fade out.
To make resolutions that work,
you need to focus on the behavior rather than the outcome.
You need to make sure it fits within your life
and you're not forcing yourself to do something.
I mean, you need to find a way that it's satisfying,
fun or easy,
ideally all three.
- [Voiceover] So let's start here with behavior change.
- When we talk about behavior
really we think about it in two different ways.
We think of the initiation
so deciding to do that behavior and execution.
So once you decide to do something, how do you do that?
My favorite example of that is getting
in the car and deciding to go to work.
That's the initiation
and execution is maybe the route you take.
So the more we go through life, the more we go, okay,
this is connected to this, or this makes me feel this way.
And we reflect on those quite quickly
within a quarter of a second to make decisions
or to influence how we act or to how we feel.
And that's all a habit is, associative learning.
That's how we can change our own behaviors.
Think what's the reward that continuing this link
between me doing this behavior and whatever context I'm in.
Why does my mind think that this is a good thing to do?
- [Voiceover] All that means is
that we need to make new habits.
So how does science say that we do that?
- Rewards are really interesting because we're driven
by them if we like it or not.
So reward is kind of that catalyst or the helper
between doing a behavior once and making sure we do it
over and over again to the point where these habits form.
When you're trying to form a habit,
it seems really tempting to reward yourself
for doing the behavior, having a reward day
after you diet for seven days.
The problem with that is then you're shifting
from habit to goal-directed behavior or to an achievement.
You're doing it for something external
from the actual behavior,
which makes it more about self-control
than about just going through your day-to-day life.
- [Voiceover] So how long does it take
to make your new habits stick around for good?
- Every habit researcher dreads the question
about how long it takes to form a habit. [laughing]
And it's because it's really hard to know.
It's hard because people are so different from each other.
The evidence suggests between 21 days or three months.
It's not like running is gonna feel any different
once your habit's formed.
It's that decision to do it.
You don't have to talk yourself
into it as much as you may have when you started.
It's more just a natural part of of your day.
And that's really what we want
from a behavior change perspective.
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If you can make goals that are focused
on doing something as opposed to stop doing something else,
it's really valuable.
So trade out a behavior
for the context that seems to be quite triggering
for that habit.
It doesn't work to trade out bad behaviors
with behaviors that don't give you the same reward.
Some people will try to trade out smoking
for chewing a piece of gum or eating a celery stick,
and that's not gonna work
because you're not getting the same reward
out of that that you were from smoking, for example.
- [Voiceover] Keeping track of our habits vary
person to person.
But for those taking a more high-tech route
is technology a benefit or a burden?
- The role of technology is really interesting,
especially from a behavior change perspective.
Everyone has activity trackers, for example,
or everyone loves tracking their heartbeat or their sleep.
And if people find it supportive
in the way that helps them have an easier life
and more satisfying and fun, brilliant.
But the risk
of that is we could be monitoring ourselves to death.
If you're focusing so much
on a goal or watching the outcomes
in a way that makes you reflect so much
on it that you don't allow those naturally-occurring habits
to form, it's gonna be exhausting to maintain over time.
If it's stressful or
if it's making you feel guilty or ashamed, give it up.
It's not gonna help.
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I started researching physical activity
and it's really hard to keep people motivated
for a long time if they don't consider it part
of their daily lives or
if it's not who they see themselves to be.
You know, it kind of irks me
that a lot of the way we try to intervene
with physical activity is by educating people.
98% of the world knows that exercise will make them better
in some way.
We all know we should, for heaven's sakes.
So it needs to move beyond that.
We need to make it easier on people.
There's so much going on in people's lives.
- [Voiceover] If you've done all three,
changing your behavior, making it fun
and making it fit into your life,
does that mean that you're guaranteed to be successful
with your New Year's resolution?
- Some of my favorite evidence
in the habit field is we've tracked people's habits
across different types of behaviors, across weeks and month
and we found that those days where people
didn't do the behavior that they were trying
to become habitual didn't throw you off
but had no impact on how quickly those habits would form.
And I'd love that finding because it means we can be kind
to ourselves and it means it's okay to miss a few days
or it's okay to give into temptations
and just kick back on track the next day.
It's really important to remember
that when you're making a goal or a resolution,
you're not always gonna feel as motivated
as you do at that moment.
When you do set a goal or you do set a resolution, think
about how you can make that behavior
that you wanna do the easiest or the most satisfying
or the funnest option out of all the options you have.
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