👉You don’t have to set any New Year resolutions but if the new year tends to be the time that you set new goals or projects for yourself, here is what the science says about willpower and how to make those new changes stick:
- Our ability to force ourselves to do things we hate is limited.
- When setting any goal make sure it is based on what matters to you, not what you see others doing or think you should do.
- Be clear on why you are doing it. Write down why it is so important to you and keep coming back to it.
- When you hit hurdles or get off track (which you will) respond to that with compassion and honesty, not criticism and self-loathing. Failure is a normal part of change, not an indication of personality faults. Change is hard because you’re human.
- If you can nurture your ability to control your attention and actions you increase chances of sustaining change.
- Enough sleep is essential for your brain to exercise control rather than act on impulse. So switch your phone off and go to bed.
- Your brain also needs enough good quality food and water for optimal functioning and self-control improves after a healthy meal.
- Meditation improves self-control and enables you to improve the skill of choosing where to focus your attention.
- Focus on what you will do, rather than what you won’t do.
- Slow breathing calms the stress response which improves self-control and reduces impulsivity.
- Exercise also improves self-control and general health behaviours. It restores energy and willpower rather than depleting it as you might think.
