Posts Tagged ‘New Year Resolution’

Happy New Year 2014: Now What About Those Resolutions?

December 29, 2013

Let me begin by making a strong recommendation. If you text while driving, or even if you just use the cell phone while driving, please make it your most important resolution to stop. These activities can lead not only to your own death or disability, but also to the death of others. Although texting is by far the worse of the two, just using your cell phone increases the chance of an accident by a factor of four. Moreover, whether your hands are free or not is irrelevant. Hands are not the problem. These activities produce attentional blindness that can result in accidents. Many of you should have seen the video clip where you are asked to count the number of times a ball is passed among a group of men. During the clip a man in a gorilla suit works across the floor. Many do not even notice his presence. This is a good example of what is meant by attentional blindness.

Although making New Year’s Resolutions is a splendid idea, the problem is that we fail to keep most of these resolutions. One way of improving your success is to cast willpower as a choice. This can be done by carefully choosing the words you use to talk to yourself. Research1 has shown that when participants framed a refusal as “I don’t” instead of “I can’t connotes deprivation, while saying ). So, for example, one could say “I don’t eat fatty foods,” rather than “I can’t eat fatty foods.” Vanessa Patrick, the author of the study said, “I believe that an effective route to self regulation is by managing one’s desire for temptation, instead of relying solely on willpower… Saying,“I can’t” denotes deprivation while saying “I don’t” makes us feel empowered and better able to resist temptation.”1

So it is a good idea to rely on willpower as little as possible. A book, Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister & John Tierney, explains why. Keeping New Year’s Resolutions results in ego depletion. You can think of ego depletion as being a loss in will or mental energy and it can be measured by glucose metabolism. Whenever you are trying to resist temptation, make a decision, or need to concentrate on certain tasks, there is this loss in willpower or mental energy, such that it is difficult to resist additional temptations, to make more decisions, or to concentrate on additional tasks. So it is unwise to try to give up two vices at the same time. The probability of success if much greater if you address one vice and then later address the other vice.

So the more resolutions you make, the less likely you are to keep them. And the more difficult a given resolution is, the more difficult it will be to keep it. So here is a strategy for you consideration. Decide upon only two resolutions. One should be fairly easy, and the other more difficult. You are more likely to keep the easy resolution, so you will likely have one in the win column. Should you also keep the second more difficult resolution, then you are entitled to a YA HAH moment. This strategy should produce at least a .500 win percentage.

As for what other resolutions one might make, the Healthymemory Blog has some additional suggestions.

Taking at least a forty minute walk at least three times a week.

Learn at least three new words a day (or 21 words a week) in the language of your choice.

Contribute to a Wikipedia page on a topic of interest and continue to build you knowledge in that topic or a new topic.

Find several new friends with a similar interest and pursue that interest with a passion.

Engage in deliberate practice in a skill of interest (See the Healthymemory Blog Post Deliberate Practice”)

Develop and practice mnemonic techniques on a regular basis (Click on the Category “Mnemonic Techniques” and you find a comprehensive listing of mnemonic techniques along with descriptions of the techniques and exercises. Try starting at the bottom of the category and proceeding up. There is a specific Healthymemory Blog post, “Memory Course”, which suggests an order in which the mnemonic techniques should be approached. There are also some websites for learning and developing proficiency in mnemonic techniques. One is www.NeuroMod.org. Click on the Human Memory Site. Then click on the “read more” link under your preferred language. You can open up an account and record and track your progress. Another site is www.Thememorypage.net. Both of these websites are free.)

Begin meditating and start practicing mindfulness. You can find many healthymemory blog posts on meditation and mindfulness, simply enter these terms in the blog’s search block.

Good luck.

1Rodriguez, T. (2013). :I Don’t” Beats “I Can’t” for Self Control. Scientific American Mind, January/February p.14.

© Douglas Griffith and healthymemory.wordpress.com, 2013. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

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Why Are New Year’s Resolutions So Difficult to Keep?

December 21, 2011

It’s that time of year when we choose and make our resolutions for the new year. Although making New Year’s Resolutions is a splendid idea, the problem is that we fail to keep most of these resolutions. A recent book, Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister & John Tierney, explains why. Keeping New Year’s Resolutions results in ego depletion. You can think of ego depletion as being a loss in will or mental energy and it can be measured by glucose metabolism. Whenever you are trying to resist temptation, make a decision, or need to concentrate on certain tasks, there is this loss in willpower or mental energy, such that it is difficult to resist additional temptations, to make more decisions, or to concentrate on additional tasks. So it is unwise to try to give up two vices at the same time. The probability of success if much greater if you address one vice and then later address the other vice.

So the more resolutions you make, the less likely you are to keep them. And the more difficult a given resolution is, the more difficult it will be to keep it. So here is a strategy for your consideration. Decide upon only two resolutions. One should be fairly easy, and the other more difficult. You are more likely to keep the easy resolution, so you will have one in the win column. Should you also keep the second resolution, then you are entitled to a YAHAH moment. This strategy should produce at least a .500 win percentage.

As for what resolutions to make, the Healthymemory Blog has some suggestions.

Taking at least a forty minute walk at least three times a week.

Learn at least three new words a day (or 21 words a week) in the language of your choice.

Contribute to a Wikipedia page on a topic of interest and continue to build you knowledge in that topic or a new topic.

Find several new friends with a similar interest and pursue that interest with a passion.

Engage in deliberate practice in a skill of interest (See the Healthymemory Blog Post “Deliberate Practice”)

Develop and practice mnemonic techniques on a regular basis (Click on the Category “Mnemonic Techniques” and you find a comprehensive listing of mnemonic techniques along with descriptions of the techniques and exercises. Try starting at the bottom of the category and proceeding up. There is a specific Healthymemory Blog post, “Memory Course”, which suggests an order in which the mnemonic techniques should be approached). There are also some websites for learning and developing proficiency in mnemonic techniques. One is www.NeuroMod.org. Click on the Human Memory Site. Then click on the “read more” link under your preferred language. You can open up an account and record and track your progress. Another site is www.Thememorypage.net. Both of these websites are free.)

Good luck.

© Douglas Griffith and healthymemory.wordpress.com, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.