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How to keep those new-years resolutions
Wageningen: Studium Generale – 8/1/2015
Dr. Thijs [email protected]
New years resolutions
to lose weight
to go for a run every morningto practice playing the
piano more often
to stop smoking
To drink lessTo study more
A fresh start?
Google searches:
Is it successful?
1 wee
k
3 wee
ks
3 wee
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1 m
onth
3 m
onth
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6 m
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2 ye
ars
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Series 1
What’s so hard?
• Out with the old?- The power of the environment
- The power of past behavior
• In with the new?- Planning -> Implementation intentions
Out with the old
New years resolutionsImpulses
Out with the old: impulses
Sensitivity to reward
We can run but we can’t hide!
9
Approach the delicious
Automatic activation of motor systems
Out with the old
New years resolutions
Habits
Out with the old: Habits
When are habits formed?
• They occur:- In stable environments
- With repeated behavior
Out with the old: Habits
Out with the old: Habits
Habitual behavior
Habitual behavior
Habitual behavior
Habitual behavior
Habitual behavior
Overcoming habits and impulses?
• Willpower- “Are we in charge of our own behavior?”
• Avoidance Training
• Planning
Willpower
Willpower
Willpower is a limited source
Willpower is a limited source
Diminishing impulses: Training
Avoidance training
Training to avoid
The stopsignal treatment
F P
F
F
P
F P
F
Candy consumption• Drie typen snoep werden gekoppeld aan stopsignalen, of niet (tussen
proefpersonen)
• Volgende dag kwamen pp terug– Zogenaamd andere studie
• Doe zoveel in de snoepzak als je wilt–Afh. Variabele hoeveelheid snoep in gram
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Candy consumption• Three types of candy were coupled to stop-
signals or not
• The next day, subjects returned for a different study and they could take any amount of candy.
The candy store
• Fill your bag with as much candy as you want:
De snoepwinkel
Doe de zak zo vol als je wilt
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Effect of the stop-signal training
Series10
20
40
60
80
100
120
140
160
180
200
nogo food
nogo control
Out with the old!
• Impulses can be reduced by training:- Of avoiding the stimulus
- Of stopping to react to the stimulus
• What about past behavior / habits?- The power of planning!
In with the new: the power of planning
• Improve chance of goal-pursuit
• If – then statements
Activation of Goal representation
Action preparation and selection
Env
ironm
ent
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Implementation intentions
Activation of goal
representation
En
vir
on
men
t
Planning“when” and “where”
Planning“how”
Action-preparation
and selection
Implementation intentions
When I wake up….
• I put on my running kit and run 30 min
If my co-worker asks me on a smoke-break…
• I drink a cup of tea instead
Proper implementation intentions
• Are specific- Both in the if-part, as in the then-part
“If I am distracted, instead I focus on work again.”
“When I am making a powerpoint presentation, and I find myself on Facebook, I close my internet browser, and open powerpoint again.”
Proper implementation intentions
• The if-part can be about inner states- To deal with changing environments
“If I walk through the city center, and I see a delicious snack, I go and buy an apple instead”
what about snacking at home, or at work?
“If I feel hungry or the need to snack, I go and buy an apple instead”
Overcoming habitual behavior
Holland, Aarts & Langendam, 2006
Shielding from temptations
Overcoming Ego Depletion
Formed Not formed05
1015202530
Stroop Performance – Errors
Depleted Not depleted
“As soon as I see the word I will ignore its meaning (for example, by concentrating on the second letter only) and I will name the color ink it is printed in.”
How do implementation intentions work?
Associating goal with behavior?
Simulation of the planned behavior: More grounded and lasting encoding
New-years solutions
• Don’t rely on willpower alone!
• Train your impulses away- Approach / avoindance training
• Plan properly- Make specific plans
- Simulate the plans in your mind!
