If you want to change the world, start with yourself, psychologists and coaches say. What if the reverse is also true? What if the world we live in helps us succeed or pushes us towards failure?
The creator of the Year of Happiness course, Kira Newman, believes that the world around us affects us more than we think. If we want to become better, we should not rely on willpower alone.
This summer, I switched to a new diet and joined the fitness. I used to prefer healthy food and exercise regularly, but in June I mastered the bench press, started drinking protein shakes and gave up carbohydrates. During this time, I was living in Bali, where vegetable juices and vegan cafes are plentiful, as are bare-bellied yoga enthusiasts. Is it a coincidence? When we make New Year’s resolutions, we think it takes willpower to keep them. But we forget the second part of the equation: not only the will is important, but also the environment.
The secret of strong-willed people
In 2015, scientists from the University of Florida observed people with developed willpower. The participants themselves noted that they adhere to iron discipline and avoid harmful foods and activities. Scientists have found that these people try to minimize the number of temptations. Despite the developed self-control, they put away their smartphones during work, leave credit cards at home and do not keep junk food in the refrigerator.
Do not rely only on willpower, it is important to learn how to avoid seductive situations
This study confirms previous findings: people with developed self-control spend less time resisting impulsive impulses. It seems to us that they can look at a bowl of sweets for hours without succumbing to temptation. In fact, such people simply do not have this vase: they, like no one else, know the power of temptation.
If we want to keep our New Year’s resolutions, we need to learn from them. You should not rely only on willpower, it is important to learn how to avoid seductive situations. The authors of the study explain that resisting temptation is a serious struggle. And if you avoid temptations, success comes effortlessly.
The Power of Reminders
In 2002, scientists at the University of Scranton studied the fulfillment of New Year’s resolutions. They found that people who were successful at this kept in sight something that reminded them of the goal.
I recently got into knitting. At first she kept knitting needles and yarn in a closed locker and often forgot about her hobby. Then she began to leave the knitting needles on the bedside table. It may not be the most elegant solution, but it worked. When I thought about what to do, my eyes fell on the knitting needles, and I spent the next few hours knitting.
Correct cues affect behavior
In one study, participants who ate crumbly biscuits were three times more likely to clean up after themselves if they smelled the cleaning agent. In another, subjects playing an investment game behaved more aggressively if there was a briefcase on the table rather than a backpack.
Similar signals are everywhere. Pictures on the walls of the apartment, shops, which we pass on the way to work, affect our behavior.
Goal setting
As you set your goals for next year, think about how you can create an environment that will support you.
- Record goals on a calendar. 10% of people break promises out of sheer forgetfulness, so reminders can’t hurt.
- Avoid temptations. Identify obstacles that may get in your way and try to avoid such situations. If rush hour traffic makes you more aggressive, leave work sooner or later. If your search for meditation lessons on YouTube ends up watching cat videos every time, install a special thematic application.
- Create an inspiring environment. Make your workplace, home, and lifestyle support your aspirations. For example, a photo of your parents will remind you that you were going to call them every Sunday.
Of course, we are not slaves of our environment. Our values, principles and willpower also play a role. However, external factors are very important.