What’s Up With the Dismal Resolution Stats?
In a 2007 study on New Years Resolutions done by University of Bristol, 88% of the 3,000 people failed to keep them. Later, a 2014 report cited 33% of participants did not keep track of their progress toward their resolutions, while 23% forgot about them!
It would seem that setting New Year’s Resolutions has a poor track record for self-improvement. Perhaps it because it’s more of an annual ritual that a a genuine mode of self-improvement. After all, how many conversations take place within social circles, be they family, friends or co-workers, where individuals are asked, “What is your New’s Year’s Resolution?”
Cultural Ritual or Attempt at Self-Improvement?
If the effort to make such resolutions was an authentic attempt to improve oneself, the question could be framed, “What are you doing to improve yourself?”–a question that could be posed any time of year! However, most polite people would not ask such a personal question. This clearly distinguishes New Year’s Resolutions to be more of a ritual than a serious attempt at self-improvement in most cases.
Goal Setting, on the other hand, has shown itself to be a tool for someone who is serious about self-improvement. By incorporating them into a New Year’s Resolution, a person can significantly improve their odds at reaching their goal. This is because the goals are can be set up in small, measurable Subgoals that increase success.
When you include Positive Psychology in your Goal Setting, it adds fuel to your motivation fire that makes the journey a positive experience from start to finish!
The Broaden & Build Theory
There is much more to Positive Psychology than meets the eye! Why? Because many Positive Psychology tools, by design, help to elicit Positive Emotions. It so happens that Positive Emotions contribute to our personal development and well-being.
By engaging in activities that create Positive Emotions, this sets the stage for what experts call the Broaden & Build Theory. This Positive Psychology model shows how Positive Emotions create an upward spiral in our psyche, which inspires and motivates us to move upward and onward toward the next positive experience. This, in turn, spurs us on toward the next level of positive experience, and so on.
The Wisdom of SMART+ Goals
SMART+ Goals is a solid framework upon which a person can create their New Year’s Resolution. Positive Psychology enhances this framework and acts as a catalyst for consistent motivation toward your Ultimate Goal.
The key to success is in reaching Subgoals en route to your Ultimate Goal. Your Subgoals are the attainable markers that bring you closer to success.
SMART+ Goals are:
S = SPECIFIC—Your goal must not be vague or unclear.
M = MEASURABLE—You need to know how far or close you are to your goal.
A = ATTAINABLE—Your goal should be something you can actually reach.
R = REALISTIC—Given the resources you have, you can achieve the goal.
T = TIMELY—Setting your goal or subgoals within workable timeframes.
A simplified example of Subgoals is demonstrated in the North American sport of Gridiron Football. In Gridiron Football, the team’s Ultimate Goal (Major Goal) is to get a Touchdown. To do this, the team has to travel down the field (maximum: 100 yards) to make a touchdown. However, the team only has four downs (tries) to do this.
Fortunately, the team does not have to always focus on the touchdown (Ultimate Goal). They can keep it in the back of their minds. Most of their focus in the game should be on their Subgoal, which is to move the ball downfield only 10 yards! Once the team moves the ball 10 yards down field, they are rewarded with a First Down (a set of four more downs).
If this was all you could take away from this post, you would still greatly benefit from this principle by focusing on:
- Setting Your Ultimate Goal (Major Goal) so you know what direction you’re headed
- Breaking Down Your Ultimate Goal into Sub-Goals into achievable steps
- Celebrating each time you reach a Sub-Goal to keep you motivated and energized
The Power of Positive Emotions
The power of attaining the Sub-Goal is that it releases Positive Emotions, which are energizing and confidence-building. In the Football analogy, this means the team is rewarded with four more tries to move the ball downfield to make the next First Down. Then the process repeats itself.
It’s important to note that the Ultimate Goal, the Touchdown, gives the team a direction to go. Once the direction is set, most of the team’s needs is focus on the Subgoal: the First Down.
The important of the team focusing on their subgoal is reinforced whenever the ball get’s close to the 10-foot mark. At this time, the game officials go out onto the field and use chains to measure and mark how far the team has to go for the first down. (The chains are 10 yards long.). Football has been called “the game of inches” because it comes down to measuring even the smallest of gains and marking how close the ball is to the First Down or Touch Down (Goal Line). This helps the team know how to strategize their next step toward their goal.
Each time the football team makes a First Down, they get a burst of Positive Emotions. This affects their brain chemistry in a good way that psyches them up and helps them to feel and believe they can accomplish the next Sub-Goal, and ultimately their Ultimate Goal!
As long as the team continues to make First Downs (attain their Subgoals), they will have a steady flow of Positive Emotions. And, so it is with you:
- Positive Emotions fuel your motivation to continue working toward your Ultimate Goal.
- Celebrating each time you reach a Subgoal will add more fuel to your motivation fire.
- When setting your Goals, make sure they are Measurable so you always know the distance to your Goal.
Igniting Positive Emotions
Positive Emotions are not only energizing, they also broaden a person’s perspective and understanding. In addition, they turn off the stress response in the Emotional Brain and allow access to the power of reason and creativity located in the Logical Brain. When this occurs, the goal setter has full access to their cognitive power as they work toward their Ultimate Goal.
When working toward a goal, it’s important to stay motivated throughout the journey. Positive Emotions are a key component to help you get to where you want to go.
Rinse & Repeat
By adding the Positive Psychology measures mentioned above to your SMART+ Goals, you will make consistent progress toward your New Year’s Resolution. Along the way, you will experience the successful attainment of your Subgoals, which will give you that extra gear and reserve fuel tank to make it all the way downfield and cross the Goal Line!
Yours in Thriving!
Tom Ligi, Positive Psychology Consultant & Resilience Coach
Author of 7 Steps to Self-Confidence