RESOLUTIONS PART 2: LARGE & SMALL GOALS

Set a large goal with smaller, more easily achievable goals along the way. A large goal serves as an over-arching direction that you want to head in, while the smaller goals will help serve as road markers to continue to motivate us and remind us that we are, in fact, on the right path. Without the small, more readily achievable goals set along the way, it can be easy to be overwhelmed by the daunting task of the larger goal. This can lead to frustration, paralysis and ultimately giving up on the goal altogether when we feel that we haven't made enough progress towards the larger goal. This is usually coupled with a sense of resentment towards ourselves or others that may have served as obstacles for us along the way.

Coupling the larger goal with the smaller intermediate goals is an effective way to keep us in a healthy mindset. It gives us perspective and drive. We need reminders of why we are doing what we are doing when the challenges of everyday life loom large, and we can be buoyed by the small victories that we can celebrate daily.

An example of this might be setting a larger goal of "I want to run a marathon." And the smaller goal of "I will go for a 5-minute walk today." The larger goal of being being able to run a particular distance can serve as an overarching motivator and reminder of why we are going for the walk. And the smaller goals of walking will help us stay grounded in the activity and prevent us from getting overwhelmed by this potentially Herculean task.

RESOLUTIONS PART 1: ADDITION vs. SUBTRACTION

When we try to change behavior or introduce a new behavior, it is most effective when we add a new or different behavior than stop an old one. Firstly, it can be very difficult to stop doing something that we've gotten so used to doing. As the saying goes: "Old habits die hard." Our momentum can be very strong and we tend to keeping going in the direction we've been going.

Secondly, when we introduce the new behavior, it can be linked with a message or incentive for that new behavior. Of course, it will be most effective to link the new behavior with a positive message. This association between the new behavior and the positive message will be highly reinforcing, making it more likely that we will continue to do this activity into the future. For example, in the statement, "I will go for a walk to be healthy and lose weight" the positive message of being healthy and losing weight can be strong encouragement for me to go for the walk. And when I go for that walk, I tell myself: "I'm doing something healthy" - very rewarding!

Thirdly, it is more effective to have a specific action that we would like to carry out to replace the old behavior. By having a specific action in mind, it prevents us from having a situation where we want to stop an old behavior but are stuck contemplating what to replace it with. This can lead to confusion, anxiety and inertia, as we think about what to do to replace the old activity. In that time, we may get less motivated, overwhelmed and just decide it might be better to keep doing what we've been doing. Consider the differences in the example of saying, "I will go for a walk to be healthy and lose weight" versus, "I should stop sitting on the couch all day to be healthy and lose weight." What's missing is, the new activity I do to replace my old activity of sitting on the couch all day. It also then implies that what I've been doing has been "bad" or "unhealthy" and by association that "I am bad." Such negative statements make us feel bad, less motivated and ultimately can stifle change.

So, in the context of improving the odds that we will follow through with our resolutions and enact personal change with a lasting effect, consider adding on a new/improved behavior rather than trying to stop an old/maladaptive one.

-dpl

RESOLUTIONS?

As we get into the thick of January, it makes me wonder about our New Year's resolutions. How many have already been put on the back burner or given up on? Resolutions are typically about personal change, which also happens to be at the heart of psychotherapy. So what lessons can we apply from the world of psychology to help enhance our resolutions and improve the chances that we carry out this plan for personal improvement? We will take a look at some of the most salient lessons in a multi-part series on effective resolutions aka personal change.

2012's Top 10 Research Advances in Mental Health

Here is a link to the National Institute of Mental Health's "Top 10 Research Advances of 2012." It's got a wide range of very interesting discoveries that occurred during 2012. This list includes manipulating our genes to treat brain disorders, mapping the brain at a molecular level and using tiny lights inserted into our brains to treat disorders! It's a very interesting and hope-engendering article.

The Delayed Marshmallow

How long would you be able to hold off eating a marshamallow if you were promised two later instead? This idea was tested with children 40 years ago at Stanford University. The researchers found that children who were able to resist eating the marshmallow for longer also had more success later on in life. 

What is the connection between marshmallows and success? The key seems to be the brain mechanisms related to gratification delay - being able to hold off on impulses and "inhibit attentional and beahavioral responses." It means that children who were able to delay the gratification of the marshmallow for longer can also then stay focused on a particular task for longer and stop from acting out impulsively. This characteristic in turn can help the person stay on task and make better decisions. The brain imaging studies show there are significant difference in two areas of the brain: the prefrontal cortex and the ventral striatum.

If you are one who has difficulty delaying marshmallow-stuffing, don't fret. There is evidence that such characteristics are influenced by our experiences, suggesting that we can learn and enhance our skills through practice. Ready to give it a try?

A link to the article: Delaying Gratification