Ditch your New Years Resolutions, or do this test to predict your success rate.
You are just not that into it
He is just not that into you was a romcom from 2009. The key message was that sometimes we interpret signals of a person we are interested in, in our own favor, as if that person is really into us. When in fact, the opposite is true. Resulting in embarrassing and funny situations, and sometimes disappointment.
When something like this happens to a friend, we clearly see what’s going on and shout out: “Really?! Can’t you see? That person is just not into you! ” But when it comes to ourselves, we are blind sighted by emotions. Although deep down we often know the truth.
Good intentions, such as New Year’s resolutions or after- summer resolutions, are the same thing. Every once in a while we set resolutions, good intentions, convincing ourselves this year will be different because now we are really into it. Yet after a few months, weeks or even days, our intentions vanish like smoke in the wind. Apparently, we were not really into it.
Google to the rescue! Full of articles on how to make your good intentions a success. In this article we take a different approach. We explain from a theoretical perspective why ditching your good intentions might be a better idea. And if you’re still not convinced, we challenge you to do a test to predict your success rate. Last, we give a practical guideline for a sustainable change of new habits. Something you can apply all year long.
Ditch your New Years Resolutions
The complexity of changing health related behavior
Every year, over 80 percent of us set New Years resolutions. This also happens after summer. Lying on the beach, relaxing on vacation, we decide that after our vacation we will do things completely differently. Healthier, fitter, more relaxed. And every year, over 80 percent fail to succeed.[1]
Failure happens for several reasons. Many well-established behavioral theories focus on so called cognitive determinants as an explanation. Such as our attitude towards the change: do we have positive ideas about eating healthier or are we hesitant about it?. Also subjective norm play a role: do our friends and family have a positive attitude towards ating healthier?. Perceived behavioral control is another cognitive determant: do we think we can start eating healthier?. And our intentions to change are of influence: the operational plan we make to eat healthier and the goals we set. Setting unrealistic goals, not having any social support, not keeping track of process, simply forgetting goals and intentions, are one of the many explanations for failure of our good intentions.[2]
Relying solely on behavioral theories is too limited, because environmental factors have a greater influence on health-related behavior than cognitions, at least according to the Environmental Research Framework for Weight Gain Prevention. This EnRG Model is more comprehensive and demonstrates the complexity of health-related behavior.
The EnRG model includes a simultaneous influence of conscious and unconscious processes that can have a direct and indirect effect on health- related behavior. Different types of environments can affect behavior at different levels. Such as at the effect of our neighborhood and of the political climate in our country on our behavior. (is healthy food available in our neighborhood, is there a national sugar tax or legislation that bans fastfood restaurants near schools)
The relationship between environment and behavior is moderated by several personal and behavioral determinants and mediated by cognitive determinants. The first personal determinant is demographic characteristics, such as gender and socio-economic status. The second is personality such as being an introvert or an extravert. Introverts tend to withdraw from opportunities to engage in certain behavior more quickly. The third personal determinant is the degree of awareness of our behavior. And the fourth is our involvement or motivation to certain behavior.
The two behavioral determinants that can moderate the relation between the environment and behavior are habit strength, or how ingrained certain behavior is; and engagement in clustered behavior. This last one means the degree to which certain behaviors are clustered together, and a combination of behaviors is more prevalent than can be expected on the basis of the prevalence of the separate behaviors. For example, people who start to eat healthier often also start to exercise more, and people who stop exercising often also stop eating healthy. The upward and downward spiral.
The personal and behavioral determinants can have a moderating effect; they can influence the extent to which the environment elicits certain behavior as well as the extent to which cognitions lead to certain behavior. The cognitive determinants are the ones mentioned above: attitude, subjective norm and perceived behavioral control. These first three influence the fourth cognitive determinant: our intention to behavior. Intention is the core cognitive determinant.[3]
The EnRG- model demonstrates the dynamic interaction between environmental and behavioral determinants and the complexity of health- related behavior. A sustainable change of behavior is not just a matter of setting more realistic goals and or having more social support. Although we did not need this model to motivate that. Worldwide millions of people suffer from chronic lifestyle diseases related to health behavior. That says enough.
New habit not happening, unless…
Google to the rescue. Full of articles on how to make good intentions a long-lasting success. Most of those articles are written from the assumption, that making good intentions is an activity we should do every once in a while, and we need to be successful in. Not many authors tell you to ditch the whole idea.
But we do!
Because why would you set good intentions, knowing there is a realistic chance you will fail? Why set yourself up for disappointment? Why stick to a tradition you are actually not really into?! Because sometimes, that is what is going on. You are just not really into it. That does not mean you are weak or do not have any willpower. It can mean anything. One thing is for sure: If you are not really into it, it is probably not going to happen.
Unless….Maybe you are not ready to ditch the tradition. Maybe you are not convinced of the complexity of changing health-related behavior. Maybe the idea of ditching gives you anxiety, because January 1st or after-summer is the perfect opportunity to better your life. Maybe you have been telling yourself the last few months, you’re going to start fresh on a certain date as an excuse to go all out until then. In that case, let's do a test to see if you have any chance of success this time.
Test your rate of success
Which of the following sentences matches your inner voice about your good intentions the best? And be honest! (e.g. exercise)
1. I am going to …. [exercise] because I like it
2. I am going to…..[exercise] because it defines who I am
3. I am going to……[exercise] because I value being active
4. I am going to…..[exercise], otherwise I feel guilty
5. I am going to….. [exercise] on doctor’s advice
6. I cannot find any reason to…..[exercise]
The outcome
If question 1, 2 or 3 match your inner voice, there is a good change your good intentions will be a success.
These three questions represent three types of motivation* within the concept of autonomous self-regulation. This means you are self-initiating and persistent because you perceive your good intentions as a choice that is personally important and that supports your psychological needs such as your sense of control and efficacy. Individuals acting for autonomous reasons are more likely to initiate and persist with a behavior without any external reinforcement. Autonomous self- regulation is associated with autonomous motivation. Therefore, you are more likely to be effective in succeeding in your good intentions.[4]
If question 4 and 5 match your inner voice, there is hope!
These questions represent two types of motivation** within the concept of controlled regulation. This means your good intention is externally referenced and associated with feelings of obligation and pressure. You set good intentions because it is a tradition, for the approval from others, or to avoid feelings of guilt. The good intention does not really support your psychological needs. Individuals engaging in behavior for controlled regulation are only likely to persist with that behavior as long as the external pressure is present. Without the external pressure, you are less likely to stick to your intention.[5]
If question 6 matches your inner voice, stop making good intentions. This is a- motivation and there is no intention of making this a success.[6]
Motivation myth
Research has shown that engaging in behavior for largely autonomous reasons is associated with uptake and persistence with health-related behavior.[7] Nevertheless, it is a myth that intrinsic motivation is the holy grail and the essential pre condition for behavioral change, or that extrinsic motivation is synonym to failure. That is why, if question 4 and 5 match your inner voice, there is hope!
Motivation is not invariable. Intrinsic motivation can change to extrinsic motivation and even to a- motivation, due to life events, change of psychological needs or changing circumstances. For example: You discovered that running every day makes you happy. You told your friends about it and after a while everyone constantly asked you about it and send links of competitions you should join. Suddenly, running wasn’t fun anymore and you felt the pressure to keep doing it although it didn’t make you happy. Your motivation changed from intrinsic to extrinsic, eventually to a-motivation.
It can also be the other way around, especially in a group setting. Certain behavior can start from controlled regulation and develop to autonomous self- regulation and intrinsic motivation. For example: you started CrossFit because your doctor told you to invest in your health. After a while you notice that you really enjoy doing it. It has become part of your life and it makes you feel really happy. You prioritize CrossFit on your to do list simply because that is your personal choice and it isimportant to you. Doing CrossFit with your buddies supports your psychological needs and you have internalized doing CrossFit.
Internalization is the active transformation from controlled regulation to autonomous self-regulation in which personal values are related to behavior.[8] In our previous article on How to make boring stuff fun again, we explain how to link your personal values to your goals and dreams.
So even if at the start you are not sure you are really into CrossFit (Is CrossFit for you?), there are still many opportunities to actively transform to autonomous motivation and self-regulation ad to get really into it. Because sometimes motivation and discipline follow your actions, instead of the other way around (Motivation is an unreliable friend).
One way to get really into it and create a sustainable change of habits is via environmental redesign and habit clustering.
Sustainable change of habits
Environmental redesign and clustering habits
As mentioned, habit strength and habit clustering can moderate the relation between the environment and behavior. When behavior becomes a strong habit, it may follow automatically upon environmental cues.[9] Such as smoking a cigarette every time the phone rings. The environmental cue triggers certain behavior. You can use the concepts of habit strength and habit clustering in your favor, to internalize new habits. By redesigning your environment with cues that trigger the desired behavior, and by using your current habits as a coat stand for new habits.
Step 0: Defining your desired new habit
You want your new habit to be formulated SMART, process-oriented, approach-oriented and value related.
In general, goals that are operationalized as specific, measurable, achievable, realistic and time-bound have a higher change of being achieved.
For behavioral change it is relevant to formulate process- oriented goals instead of outcome-oriented goals. Process oriented goals reflect an ongoing process of actions you do every day. A process-oriented goal is like a verb, such as living healthy. You can start, every minute of day. You can be successful every day. An outcome- oriented goal on the other hand is like a noun that reflects a one-time situation or event. You make it or you don’t. And if you don’t, you fail. Outcome oriented goals are associated with controlled regulation and often with feelings of stress, negative emotions and punishing thoughts.
Additionally, having approach-oriented goals have a significantly higher change of being achieved than avoidance-oriented goals. For example: I am going to cook veggies four times per week versus I am never eating cake again.[10] Also, relating your goals to your values increases your success rate.[11] For example: I value taking good care of my body by meditating three times per week versus I must meditate three times per week.
Step 1: Awareness of your current habits
Many behaviors are automatic and unconscious. Often these behaviors are characterized by a lack of awareness, control and intent. We are not aware of it, we do not consciously control it and we do not plan it. There are several types of automatic and unconscious behaviors of which we highlight the three most relevant for environmental redesign and habit clustering.[12] Awareness of your automatic and unconscious behavior is the first step.
The first type is automatically activated goal directed behavior. If the same choice is made over and over again for a particular goal, an automatic association is created. For example: every time you go to the gas station, you buy a sugary drink.
The second type is behavioral mimicry: The unconsciously copy of the behavior of others. For example: you always order the same food as your friends without even thinking about it.
The third type is body feedback. The environment influences body position or emotions unnoticeable. For example, thirsty people drink 50% more fruit-flavored drink when exposed to happy faces compared when exposed to neutral faces. A tricky type of behavior to identify.[13]
Step 2A: Clustering your new habit
Once you are more aware of your current behavior, you can start clustering a new habit, such as exercising more or eating healthier, to current pattern. For example: Every time you go to the gas station, you buy a sugary drink, and you also buy an apple, or you also go for a walk around the gas station. Or every time you go out with your friends you make it a running gag to do ten pushups every time you order the same food.
You can see we are not yet telling you to stop buying that sugary drink!
You can also use body feedback and biofeedback to integrate a new habit. Biofeedback is a mind-body technique that involves using visual or auditory feedback to teach people to recognize physical signs and symptoms. The goal is to make subtle changes to the body that result in a desired effect. Over time, these changes can endure without the continued use of an instrument.[14] For example: every time your smart phone indicates that your heart rate goes up during work, you do a 5-minute breathing exercise. Or every time you have dinner, you use a red or a black plate since these colors seem to have appetite suppressing effect compared to a white plate.[15]
You can create your own habit clusters. Doing balance exercises while brushing your teeth. Booking your CrossFit class when you’re on the toilet. Be creative. Already after a few weeks, you will notice the difference. Or better; you will not notice it because your new habit has become automatic and unconscious!
Once you have integrated your new habit to your current pattern, you can apply this same strategy to remove an unhealthy habit. Every time you go to the gas station, you skip the sugary drink, buy an apple, or go for a walk around the gas station.
Step 2B: Redesign your environment
Part of step 2 is redesigning your environment. Think of your environment on different levels that are within your influence. One level is your physical environment. Home improvement is health improvement. A cookie jar on the table triggers unhealthy behavior. Put it away. A gym bag in sight triggers healthy behavior. Make sure you can see it every day. Your physical environment is also the neighborhood you live or work in. If you always drive by a fast food shop on your way home, next time take another route. You cannot change everything in your environment, but you can change how you behave in it and deal with it.
Another level is your social environment, your friend, family, collegues and CrossFit community. Getting social support plays an important role in a sustainable change of habits. Tell everyone about your resolutions and actions. Ask them for support, tell them what you need from them. Even if they don't agree with you, they can still support you.[16]
Change happens when you are ready
You can achieve anything you want. You can change anything you like. As soon as you feel ready for it. Involvement, if only a little bit, is crucial.[17] Is your goal really your priority? (Do this test!) Then you can do it. But if you’re not really into it, it is probably not going to happen. Change happens when you are ready, anytime!
Create your own health!©
References
* Intrinsic motivation; integrated regulation and identified regulation, Self Determination Theory, Deci & Ryan.
** Introjected regulation and external regulation, Self Determination Theory, Deci & Ryan.
[1] Lehrer, Jonah (December 26, 2009). "Blame It on the Brain". The Wall Street Journal. ISSN 0099-9660
[2] Kremers, S., de Bruijn,G., Visscher, T., van Mechelen, W., de Vries, N., & Brug, J. (2006). Environmental influences on energy balance-related behaviors: A dual-process view. International Journal Of Behavioral Nutrition And Physical Activity, 3(1),9.; Hutchison, Michelle (29 December 2014). "Bunch of failures or just optimistic?finder.com.au New Year's Resolution Study shows New Year novelty fizzles fast -finder.com.au". finder.com.au
[3] Kremers, S., de Bruijn,G., Visscher, T., van Mechelen, W., de Vries, N., & Brug, J. (2006). Environmental influences on energy balance-related behaviors: A dual-process view. International Journal Of Behavioral Nutrition And Physical Activity, 3(1), 9.
[4] Reeve, J., Ryan, R., Deci, E. L., & Jang, H. (2008). Understanding and promoting autonomous self-regulation: A self-determination theory perspective. In D. H. Schunk & B. J. Zimmerman (Eds.), Motivation and self-regulated learning: Theory, research, and applications (pp. 223–244). Lawrence Erlbaum Associates Publishers; Hagger, M. S., Hardcastle, S. J., Chater, A.,Mallett, C., Pal, S., & Chatzisarantis, N. L. (2014). Autonomous and controlled motivational regulations for multiple health-related behaviors: between- and within-participants analyses. Health psychology and behavioral medicine, 2(1), 565–601. https://doi.org/10.1080/21642850.2014.912945; Kremers, S., de Bruijn,G., Visscher, T., van Mechelen, W., de Vries, N., & Brug, J. (2006). Environmental influences on energy balance-related behaviors: A dual-process view. International Journal Of Behavioral Nutrition And Physical Activity, 3(1), 9.
[5] Hagger,M. S., Hardcastle, S. J., Chater, A., Mallett, C., Pal, S., &Chatzisarantis, N. L. (2014). Autonomous and controlled motivationalregulations for multiple health-related behaviors: between- andwithin-participants analyses. Health psychology and behavioral medicine, 2(1),565–601. https://doi.org/10.1080/21642850.2014.912945
[6] Kremers, S., de Bruijn, G., Visscher, T., van Mechelen, W., de Vries, N., & Brug, J. (2006). Environmental influences on energy balance-related behaviors: A dual-process view. International Journal Of Behavioral Nutrition And Physical Activity, 3(1), 9.
[7] Hagger,M. S., Hardcastle, S. J., Chater, A., Mallett, C., Pal, S., &Chatzisarantis, N. L. (2014). Autonomous and controlled motivational regulations for multiple health-related behaviors: between- andwithin-participants analyses. Health psychology and behavioral medicine, 2(1),565–601. https://doi.org/10.1080/21642850.2014.912945
[8] Kremers, S., de Bruijn,G., Visscher, T., van Mechelen, W., de Vries, N., & Brug, J. (2006). Environmental influences on energy balance-related behaviors: A dual-process view. International Journal Of Behavioral Nutrition And Physical Activity, 3(1), 9.
[9] idem
[10] Oscarsson M, Carlbring P, Andersson G, Rozental A (2020) A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS ONE 15(12): e0234097. https://doi.org/10.1371/journal.pone.0234097. Retrieved Dec 26, 2021.
[11] Gale J. The value of New Year's resolutions. VetRec. 2020 Jan 18;186(2):74-75. doi: 10.1136/vr.m193. PMID:31953297.
[12] idem
[13] idem
[14] https://www.verywellmind.com/what-is-biofeedback-2794875. Retrieved Dec 26, 2021
[15] Akyol,A., Ayaz, A., Inan-Eroglu, E., Cetin, C., & Samur, G. (2018). Impact ofthree different plate colours on short-term satiety and energy intake: a randomized controlled trial. Nutrition journal, 17(1),46. https://doi.org/10.1186/s12937-018-0350-1.
[16] Kremers, S., de Bruijn,G., Visscher, T., van Mechelen, W., de Vries, N., & Brug, J. (2006). Environmental influences on energy balance-related behaviors: A dual-process view. International Journal Of Behavioral Nutrition And Physical Activity, 3(1),9.; Norcross JC, Ratzin AC, Payne D. Ringing in the new year: the change processes and reported outcomes of resolutions. Addict Behav.1989;14(2):205-12. doi: 10.1016/0306-4603(89)90050-6. PMID: 2728957.
[17] idem
