We've found similar 'rules' while attempting to direct our lives. About a year ago the futility of defining negative goals ("Don't smoke, don't waste time online") became clear to me— but I saw more to it than the notion that saying "Don't X" makes you think of X. I thought it also has to do with the fact that behaviors are in our lives because they serve a purpose, and removing certain behaviors without addressing the needs they filled leaves ya unbalanced. Going on walks, like you linked from the article, really works for me.
About that time, there was a slideshow on here covering effective ways to change your behavior & the role of willpower when you're doing it. The main points of the presentation were: 1) willpower is limited, and 2) changing our environment makes the most difference when altering our behaviors. Here is my summary:
1. Willpower alone isn't sufficient motivation for long term change.
- Know that willpower won't sustain a long term change by itself, although it can get you started.
2. Attempt Baby Steps, not Big Leaps
- Seek tiny successes and tiny changes. Then build on what you've done with another step
3. Notice how the environment shapes your behavior
- Changing the context of your life helps sustain long term changes in your behavior
4. Focus on creating new behaviors, not stopping old ones.
- Focus on action, not avoidance.
5. Failures don't necessarily indicate a lack of motivation
- More like a failure of planning. Find a way to make the behavior easier to do
6. Recognize and understand the power of triggers.
- No behavior happens without a trigger. Find ways to remove or alter triggers in your environment
7. Information alone doesn't lead to action
- Our environment needs to be set up in a way that helps us capitalize on that information
8. Focus on concrete behaviors rather than abstract goals
- Abstract: Get in shape. Concrete: Walk 15 min. today. Turn your abstract goal into a series of baby steps.
9. Try to change a behavior for a short time, rather than forever
- A fixed period works better than "forever"
10. Remember, behavior change need not be difficult.
- Behavior change can be relatively easy when you take many steps to increase the probability that your desired behavior will occur.
>Willpower alone isn't sufficient motivation for long term change. - Know that willpower won't sustain a long term change by itself, although it can get you started.
The most important motivation for long-term change is to have a goal. Enthusiasm for that goal is what will get you started. Willpower is for powering through the (hopefully brief) periods where your enthusiasm and your focus on your goal falter. All three are necessary for sustained achievement.
>Failures don't necessarily indicate a lack of motivation - More like a failure of planning.
The big benefits of planning is to clarify your goal and then provide path for reaching it that will help you maintain your focus on the goal.
We've found similar 'rules' while attempting to direct our lives. About a year ago the futility of defining negative goals ("Don't smoke, don't waste time online") became clear to me— but I saw more to it than the notion that saying "Don't X" makes you think of X. I thought it also has to do with the fact that behaviors are in our lives because they serve a purpose, and removing certain behaviors without addressing the needs they filled leaves ya unbalanced. Going on walks, like you linked from the article, really works for me.
About that time, there was a slideshow on here covering effective ways to change your behavior & the role of willpower when you're doing it. The main points of the presentation were: 1) willpower is limited, and 2) changing our environment makes the most difference when altering our behaviors. Here is my summary:
1. Willpower alone isn't sufficient motivation for long term change. - Know that willpower won't sustain a long term change by itself, although it can get you started.
2. Attempt Baby Steps, not Big Leaps - Seek tiny successes and tiny changes. Then build on what you've done with another step
3. Notice how the environment shapes your behavior - Changing the context of your life helps sustain long term changes in your behavior
4. Focus on creating new behaviors, not stopping old ones. - Focus on action, not avoidance.
5. Failures don't necessarily indicate a lack of motivation - More like a failure of planning. Find a way to make the behavior easier to do
6. Recognize and understand the power of triggers. - No behavior happens without a trigger. Find ways to remove or alter triggers in your environment
7. Information alone doesn't lead to action - Our environment needs to be set up in a way that helps us capitalize on that information
8. Focus on concrete behaviors rather than abstract goals - Abstract: Get in shape. Concrete: Walk 15 min. today. Turn your abstract goal into a series of baby steps.
9. Try to change a behavior for a short time, rather than forever - A fixed period works better than "forever"
10. Remember, behavior change need not be difficult. - Behavior change can be relatively easy when you take many steps to increase the probability that your desired behavior will occur.