Change one thing at a time

January 21, 2009 by janet · Leave a Comment 

We are over half way through the month.  How’s it going?  Have you committed to some resolutions?  Are they sticking or slipping?  Mine are slipping a bit, and I think I know why…

There is a fun and fascinating area of research around self-control that I ignored when I set my goals. 

“Just as a muscle gets tired from exertion, acts of self-control cause short-term impairments in subsequent self-control, even in unrelated tasks.”  (Baumeister, Vohs, & Tice)*

What does that mean?  Well, basically it means that changing multiple behaviours at once will ‘wear out’ our self control muscle, just like over-exertion of physical muscles can temporarily deplete our physical strength.  So, if we enter January with too many goals, we may not have the strength to sustain multiple new behaviours at once. 

I have so much I want to achieve this year, I have trouble being patient – I want to start on everything now!

The solution? I have to choose one thing to do at a time.  Once I have ’strengthened’ my self control around 1 behaviour and made it stick, the next one will be easier and faster.

So, if you find that you or your co-workers are already losing site of some of your goals, stop and evaluate if you are asking yourselves to do too much at once.  It’s hard to choose, but you have a whole year.  You don’t have to do everything at once (I can’t believe I just said that).

*Baumeister, R.F., Vohs, K.D., & Tice, D.M. (2007).  The strength model of self-control.  Current Directions in Psychological Science, 16(6).  351-355.

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Resolutions

January 2, 2009 by janet · Leave a Comment 

January is a great time to make decisions about change.  Unfortunately, the resolutions we make around change in January are usually long gone by February… if not sooner.

So, what was wrong with our resolutions?  Well, actually there are a few common problems.  If you are serious about making some changes in 2009, don’t stop at putting your goals on a list.  There is more you can do:

1.       Be specific…what is it that you are trying to change?  Which ones?  In which circumstances?  How many?  Don’t let yourself off the hook until you are clear.

2.       Make it motivating…what is it about this goal that appeals to you?  Remember, if it was that easy, you would have done it by now.  So, what is it about this goal that appeals to you and what will it mean to achieve it?  Arm yourself with motivation you can pull out when things get tough.

3.       Don’t try to change too much at once…there is some very interesting research showing that self-regulation is like a muscle…if you over-use it, it gets tired.  Making one change at a time and building on your success might be a better way to go.

During the coming weeks, this blog will provide tips, grounded in research, on setting and achieving meaningful goals in 2009.  If you haven’t set your goals yet, try reading my December 18th blog on goal setting.  If you do have your goals in mind, try asking yourself the questions below.  Next week, we will discuss how to strengthen your chance of success.  Until then, happy New Year!

1.       What are you trying to achieve with this goal?

2.       What does this goal mean to you, personally?  (why are you pursuing it?)

3.       What will be different/better about your world when this goal is achieved?

4.       What would be the best thing about achieving it?

5.       What is the first thing you would notice?

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