Resolutions That Stick: The Science of Goal-Setting

Composite image of new years resolutions on january calendar
Tis the season for making resolutions that we all too often don’t keep. As you enter into 2016 and are thinking about New Year’s Resolutions, I’ve summarized some of the science behind setting goals in the attached PDF, What We Know About Goals, drawn in large part from one of my favorite books, Succeed, by Heidi Grant Halvorson.

I created this summary to use with my team as a New Year’s gift– to help them in making their personal resolutions stick. These guidelines carried over into our ongoing performance conversations. And, we used these when we set shared goals for the year for our team.

FYI: My absolute favorite among these guidelines is “if-then” goal-setting–an extraordinarily simple and powerful way to frame your goals so that they become easier to recall at the time that you really need them. So, setting a goal of eating fewer carbs is far less effective than stating an “if-then” intention such as: “When I have a craving for a slice of bread, I will drink a glass of water.” (Yours needs to be unique to you, of course.)

Some other resources that you may want to explore on the topic of goals and habits are:

1. The Power of Habit, by Charles Duhigg

You can also find an Actionable Books Summary of Duhigg’s book, here. These are brief and fun-to-read synopses of books that call out a few key ideas. (I like these so much that I recently joined the team of volunteer writers!)

2. Willpower: Rediscovering the Greatest Human Strength, by Roy Baumeister and John Tierney

The Actionable Summary for this book is here and here (there are two and each are helpful.)

I hope you enjoy these resources–and that they help you to start 2015 off powerfully–and maybe even make resolutions fun!

3. Better than Before, by Gretchen Rubin

Rubin’s book gives some practical tools for creating lasting habits. My favorite take-away is that it’s not about self-control–create conditions where you don’t need to make decisions–executing your goal is “built into” your routines and systems. (Click on the link for the full summary.)

Happy Holidays!