There is often a world of difference between goals and their implementation – many people quickly forget New Year’s resolutions. However, US scientist Katy Milkman has some tips on how to quickly acquire new habits.
Fresh starts as catalysts
According to Katy Milkman, a behavioral scientist at the University of Pennsylvania’s Wharton School, there are ideal times for forming habits and achieving goals. In her book “How to Change,” she describes so-called “fresh starts,” such as New Year’s or the start of a new week, that can serve as catalyzing moments for change. In an interview with CNBC, she gives an overview of the techniques she suggests.
However, Milkman emphasizes that there is no one-size-fits-all approach to changing habits, but she does suggest various methods supported by research. These include, for example, “temptation bundling,” in which unpleasant tasks are coupled with pleasant activities. For example, you can decide to only watch your favorite series during a workout on an elliptical trainer.
Set concrete goals
Creating new habits can often be complicated by everyday obstacles. To overcome such challenges, Katy Milkman recommends breaking goals down into smaller, manageable steps in her interview with CBBC. Instead of vaguely resolving to train more, you should specifically commit to three hours per week. The next step is to create a detailed plan. By determining exactly when these three hours should take place, you create mental memories and become more committed to the goal. This increases the likelihood that you will actually implement your plan.
On average, it takes 66 days for habits to form
According to a study by Phillippa Lally of University College London and other scientists, it takes an average of 66 days for habits to form, but the exact length can vary. Practical recommendations for habit formation include regular repetition, choosing a specific behavior and trigger, and starting with simple behavior changes. As the website practicalhealthpsychology.com reports, success in forming habits and achieving goals depends not only on willpower, but also on the right timing, flexible approaches and the integration of support systems. By using these findings, the chances of successfully changing behavior can be significantly increased.
Editorial team finanzen.net