How often do you fail when trying to change something about yourself? Why is this happening? Psychologist Matthew Norman believes that success can only be achieved if we clearly know what works and what does not. He suggests approaching self-development as a scientific study – with hypotheses, taking into account achievements and analyzing results.
We all have habits that we would like to get rid of. A pack of cigarettes a day can turn into an unpleasant cough, and bills not paid on time can lead to fines. One way or another, the negative consequences outweigh, and we decide – enough! But it turns out that it is not so easy to stop doing what has already become habitual.
Psychologists are looking for ways to make life easier for us. We regularly read research headlines such as: “By quitting smoking and dieting at the same time, we risk failing at both.” Okay, we think. So, you just need to focus all your efforts on one task, without dispersing your strength. Maybe this approach will help in our particular case. Or maybe not.
Set how often and how intensely you will do what you want to establish as a habit
The fact is that the results of scientists are very limited in application. They test their hypotheses in small groups, extract information using standardized tools under specially designed conditions, and are very careful about the applicability of their results. All these limitations make the acquired knowledge scientific.
Let’s say you found an article about the effects of caffeine on sleep. It says that those who drink a cup of coffee after 0,72 p.m. sleep an average of XNUMX hours less than those who do not. But your experience says something completely different: you are used to drinking a cup of espresso after dinner and at the same time falling asleep and waking up perfectly. Or vice versa, one day you did not drink coffee at all, and it was on this day that you were struck by insomnia. Does this mean scientists are lying? No, because they did not claim that in every case this dependence would be observed. They only established a correlation between caffeine consumption and the number of hours of sleep and derived a statistical relationship.
Keeping records is just as important as sticking to a routine. Be honest with yourself – this is a guarantee that you will get an objective picture
Applying other people’s recipes in the hope that they will help us is like a caged dove that flaps its wings to get food, because one day after this session its feeder is full. If we do not know exactly how this or that regularity will operate in our case, we cannot be sure that we are acting effectively. Maybe we will lose weight if we fast for half a month. But what will happen to the body at this moment? Will we get new problems trying to deal with the old ones?
Try to take a systematic approach. Scientists set up experiments to establish a connection between phenomena. You can also experiment. Many professionals use this technique to ensure that they achieve the desired results. Athletes and bodybuilders are constantly experimenting with diets and training regimens to find the perfect program for them. You just don’t have to approach self-experimentation with the rigor that scientists do.
If you want to create a customized—and most effective—program for change, follow these steps:
1. State your goal in objective, measurable terms. Let’s say “good sleep” is a subjective concept. But “7 hours of uninterrupted sleep” and “falling asleep within 5 minutes after going to bed” are clearer and more measurable goals.
2. Be prepared to record each of your results. Get yourself a notebook for notes and a table for recording the results. Measure your performance daily, make a graph – so you will clearly see how far you have progressed towards your goal. If it doesn’t, ask yourself why? Maybe you are not following the regimen diligently enough? Or did you miss something from the very beginning?
3. Set up a program to make changes in your rhythm of life. Set how often and how intensely you will do what you want to establish as a habit. Set yourself a checkpoint after which you sit down, analyze the results and understand what to do next. All this is important to think carefully before getting down to business.
4.Formulate a testable hypothesis. What is influencing your behavior right now, causing you to overeat, forget to pay bills, prevent you from falling asleep? What actions can you take to make a difference? What should your life be like so that you can beat the habit and never return to it? What can prevent this?
5. Get Started By Regularly Recording Your Results. Keeping records is just as important as sticking to a routine. Being honest with yourself is a guarantee that you will get an objective picture and be able to understand what works and what does not. If you don’t trust yourself, ask a friend or partner to watch you.
6.Analyze the results. Look at the chart. Did you observe a moment of significant change in your indicators during the entire period? Most likely, periods of rise and fall will follow each other. Try to understand what the climbs were about and why you fell off. Review your notes: what did you do, what did you eat, what mood were you in? If there is progress, great! If not, make changes to your program, revise your hypothesis, and try again.
The main thing: Don’t be afraid if your expectations are not met. Scientists get negative results all the time. But they help to find the right path. Remember the words of Thomas Edison in response to the question of why he was wrong so often: “I did not have any failures. I’ve successfully identified five thousand ways that don’t work. As a result, I’m five thousand ways closer to the way that works.”