This is the time of year when many people make resolutions for what they want to accomplish in 2015. Unfortunately, research shows that as few as 8% of people are actually able to accomplish their goals. However, we are lucky here in Palo Alto because there are local experts from Stanford who have proven ideas for how to make this year’s resolutions stick, such as Kelly McGonigal and BJ Fogg.
Dr. Kelly Mcgonigal, expert on willpower from Stanford
Dr. Kelly McGonigal is a Senior Teacher, Center for Compassion and Altruism Research and Education, Stanford University, and author of “The Willpower Instinct.” She is the instructor of popular class at Stanford’s School of Continuing Studies called The Science of Willpower and Change, and a guest Zumba instructor at Palo Alto’s uforia studio.
Dr. BJ Fogg directs the Persuasive Technology Lab at Stanford University, and has coached
thousands of people in a behavior change model called called Tiny Habits. He is the author of “Persuasive Technology: Using Computers to Change What We Think and Do.”
Here are six simple ideas from these Stanford experts for keeping your resolutions in 2015:
1. Make resolutions that are positive and connected to true goals and values: Rather than looking to do or become something that is far afield, choose resolutions that are closer to 
home. For example, “eat more vegetables,” vs. “become a vegan.”
2. Break broad, vague goals into specific behaviors: Sometimes people fail to accomplish their resolutions because they aren’t clear exactly what they want to do. The more specific your goal is, the more likely you are to reach it. Think of “exercise for thirty minutes three times a week” instead of “be more active this year.”
3.When facing a temptation, just delay it for five minutes: People feel stressed when faced by the desire for a treat, and this strain can be overwhelming at times. Instead of telling yourself you ‘can’t’ have something, just say, “I can have it in five minutes.” This tricks your brain away from focusing on the deprivation, and often the craving goes away by the time the minutes have passed.
4. Cultivate compassion for yourself when there are setbacks: Often when people fall short of their goals, they are very self critical and feel guilty for not staying on track. Research shows that when people give themselves positive messages in the face of short term failure, they can often start again and have a greater chance of success.
5. Start small, make it simple and celebrate every step along the way: For example, if you are trying to start flossing every day, begin with one tooth, connect this action to your daily brushing and give yourself a big smile in the mirror when you do it. Celebrate micro progress towards your goals and cultivate friends and supporters who will help bolster you when you feel discouraged.
6. Change your environment to change your habits: Think about the structural and environmental issues that could aid or prevent you from reaching your goals. If you want to cut out sugar, minimize the sweets in your house or buy a kind you don’t like that much. If you want to eat more vegetables, consider signing up for a local veggie box from Farmigo or another service to ensure a constant supply of fresh food in your house.
For more ideas about how to create positive behavior change, listen to this interview with BJ Fogg and Kelly Mcgonigal from January 2014.
