New Year's Resolutions

Summary

Dr. Mike Evans explores the science behind New Year's resolutions, discussing why they can be more successful when made at the start of the year. He highlights research by Dr. John Norcross, which shows that people who make resolutions on New Year's have a higher success rate than those who attempt change at other times. Dr. Evans emphasizes that success is not about big goals or sheer willpower, but about small wins, strategic planning, and minimizing temptations. By reflecting on past habits and setting manageable goals, people can build sustainable changes in their lives.

Takeaways

• 😀 New Year's is a time of renewal, and many people make resolutions to improve their lives, ranging from small to large changes.
• 😀 Research by Dr. John Norcross found that New Year's resolutions are more successful than changes made at other times of the year, with a success rate of 46% at six months.
• 😀 The three most common New Year's resolutions are weight loss, starting an exercise program, and quitting smoking.
• 😀 People who make resolutions at New Year's are ten times more successful at six months compared to those who attempt change at other times.
• 😀 New Year's provides a cultural moment for reflection, mindfulness, and commitment, which helps people stay focused on their goals.
• 😀 Successful change is often linked with small goals, rather than big, overwhelming ones, and involves self-monitoring rather than relying purely on willpower.
• 😀 Successful changers make their environments supportive of their goals by minimizing temptations and preparing for low-willpower moments.
• 😀 Science shows that success comes from setting up habits that support change, such as scheduling weekly activities, tossing out temptations (like ashtrays), and making healthier food choices.
• 😀 Willpower is not a static resource; successful changers understand they need to use their high willpower moments to prepare for future challenges.
• 😀 Instead of aiming for large, rigid goals, successful changers focus on gradual improvements, much like how a carpenter or plumber approaches their work—one room, one task at a time.
• 😀 The month of January, named after Janus (the god of beginnings), symbolizes a fresh start by reflecting on the past and pointing toward a new future.

Q & A

What is the main theme of Dr. Mike Evans' New Year's message?

The main theme is the idea of using New Year's as a time of renewal and making positive changes in life, whether through small or large lifestyle adjustments, like quitting smoking or being more grateful.

What are the most common New Year's resolutions according to Dr. John Norcross' study?

The top three New Year's resolutions in Dr. Norcross' study were weight loss, starting an exercise program, and quitting smoking.

How do success rates of people making New Year's resolutions compare to those who make changes at other times of the year?

People who make New Year's resolutions have a higher success rate compared to those who initiate change at other times. In the study, 71% of people who made resolutions at New Year's were successful in the first two weeks, and 46% maintained success after six months, compared to only 4% success for those making changes at other times.

Why do New Year's resolutions seem to have a higher success rate?

New Year's creates a cultural moment of reflection, mindfulness, and public commitment. This period allows people to reflect on their strengths and weaknesses, set clear priorities, and get support from others, all of which contribute to higher success rates.

What is Dr. Mike Evans' perspective on the key to successful behavior change?

Dr. Evans believes that successful behavior change is more about setting small, achievable goals rather than relying on willpower and motivation alone. He emphasizes the importance of self-monitoring and creating an environment that minimizes temptations.

What does Dr. Evans mean by 'playing offense, not defense' when making behavior changes?

Playing offense means proactively setting up systems and structures that help you succeed, such as preparing healthy food, scheduling activities, and reducing temptation. This approach contrasts with defense, where you simply try to fight off urges or bad habits.

What role does self-monitoring play in successful behavior change?

Self-monitoring is a critical factor for success, as it helps individuals track their progress, adjust their actions as needed, and stay motivated. Dr. Evans believes that success is linked more to consistent monitoring and small wins than to sheer willpower.

How does Dr. Evans view the use of willpower in behavior change?

Dr. Evans suggests that willpower is not a static trait, but something that fluctuates. Successful behavior change is less about relying on willpower in the moment and more about preparing in advance to minimize temptations and increase success during moments of low willpower.

What metaphor does Dr. Evans use to describe successful changers?

Dr. Evans compares successful changers to plumbers and carpenters. These individuals come prepared with the right tools, understand the need to adapt their approaches, and make gradual improvements in building better habits, one step at a time.

What historical reference does Dr. Evans make to explain the significance of New Year's for change?

Dr. Evans refers to the Roman god Janus, who symbolizes transitions and beginnings. New Year's, named after Janus, represents both reflecting on the past and looking forward to the future, making it an ideal time for setting new goals and making positive changes.