It is by the practice of a good habit that gradually outweighs the power of a bad habit. This truism is probably even more pertinent at this time of year when it is common to evaluate lifestyle options and to assert new goals in an attempt to bring about behavioural change. New year resolutions tend to be framed in the context of giving something up. However, that mindset risks staying focused on what one is missing out on, and, thereby, can potentially weaken relapse prevention strategies. It could be more beneficial to focus instead on the behaviours that are being sought in a new lifestyle regime.
New behaviours could be seen as “approach goals”. They are the behaviours that would represent the targeted aim. So, for example, you want to cut down on your sugar intake but instead of focusing on avoiding the temptation of chocolate and sweet pastries, you focus on eating more fruit. There will be sugar in fruit, so your mind is not focused on what you are missing out on with the thought of chocolate. Eating more fruit would be the approach goal, rather than the new year resolution being to cut out chocolate.
Going to dinner parties at this time of year and talking about “approach goals” and not “new year resolutions” might, admittedly, bring about some funny reactions as the term sounds potentially a bit nerdy and technical. But defining goals in this way can bring about robust behavioural change. When setting your goals think of the SMART criteria when setting them. Are they, for example, specific, measurable, achievable, realistic and time-bound?
It takes time for new behaviours to form. So, be patient but persistent. There is often a 21 day reference to habit formation that gets regularly quoted amongst the pop psychology community. However, researchers from UCL undertook a rigorous and valid study of habit formation a few years ago (Lally, van Jaarsveld, Potts, & Wardle, 2010) which smashed this myth as they found that it took, on average, 66 days for the habit to form. The range was wide, from 18 days to 254 days, depending on the behaviour and the person. Obviously, simple actions tended to form faster whilst complex behaviours took much longer, as some people will have had particular needs and potentially also some co-morbidities.
I made some of these points when interviewed by Times Radio about setting new year resolutions. The interview can be accessed from the link below:
Noel Bell is a UKCP accredited psychotherapist and can be contacted on 07852407140.
