Forget the New Year’s Resolution, Do This Instead to Make Lasting Change

The biggest problem with resolutions is that a vast majority of people never achieve them. Statistics show that 20% of Americans will drop out after just one week of trying. At best, only 8% ever reach their goal.

What’s the problem?

In general, we over-commit and under-perform. We try to do too much. We underestimate the time, effort and willpower it takes to meet our commitments. We don’t understand the power of our old habits. We give up too easily.

How can we end the resolution failure loop? The answer is to create new habits.

“The golden rule of habit change: You can’t extinguish a bad habit, you can only change it.” Charles Duhigg

The importance of habits – In the book, The Power of Habit: Why We Do What We Do in Life and Business, Pulitzer Prize-winning business reporter Charles Duhigg provides a comprehensive analysis of why habits exist and how they can be changed. He explains the key to making lasting change is understanding how habits work.

Duhigg describes the habit process as automatic. “When a habit emerges, the brain stops fully participating in decision making. It stops working so hard or diverts focus to other tasks. So, unless you deliberately fight a habit—unless you find new routines—the pattern will unfold automatically.” This is the reason why willpower alone is insufficient to keep us on track towards our goals. We need to create good habits to replace the bad habits.

“Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.” Charles Duhigg

How small changes establish new habits – The secret to creating good habits is making small, incremental improvements every day. Another book by Dr. Robert Maurer, a psychologist at the University of Washington School of Medicine, shows the solution to making great and lasting self-improvement is through small and steady steps.

“Success is the sum of small efforts, repeated day in and day out.” Robert Collier

In the book, One Small Step Can Change Your Life: The Kaizen Way, Maurer demonstrates how the Kaizen practice of small, continuous improvements can help people make significant and lasting life changes.

The concept is to get started with very small steps. For example, if you’re trying to get fit, just start by walking in place during the commercials of your favorite show. If you’re trying to drink more water, start with one glass before supper. Choosing a very small step is the key. Dr. Maurer says, “The criteria for the smallness is that the step is so ridiculously small that it requires no willpower, self-control or discipline. There’s not going to be any pushback. That’s how you know it’s going to be a small enough step.”

In essence, Dr. Maurer is showing us how to create new habits by taking small, incremental steps in a new direction. By doing this every day, we begin to develop a new habit.

The problem with perfectionism – If new habits are the superpower to gain long-lasting personal change, then perfectionism is the kryptonite. Perfectionism is the reason we quit. When we have a cheat meal, perfectionism tells us we are not good enough and we “might as well” eat whatever we want that day. When we miss a workout, perfectionism tells us we are failing and we “might as well” give up. Perfectionism tells us to quit if our performance isn’t completely perfect.

“The harder you try to be perfect, the less likely you’ll accomplish your goals.” Jon Acuff

Creating new habits while also defeating perfectionism is important if we want to make sustainable change in our lives.

If you are looking to defeat perfectionism, a good place to start is the book, Finish: Give Yourself the Gift of Done, by Jon Acuff. Here, Acuff provides humorous and practical advice on how to beat perfectionism and learn how to make long-lasting change. He stresses the secret to hitting our goals is to keep moving forward, especially the “day after perfect,” when our results underperform our aspirations.

Acuff tells us that we will be more successful if we simply relax and develop a tolerance for imperfection. If you skip a workout, no problem, just start again tomorrow. If you cheat on a meal, don’t cheat again that day. The key to finishing is to just keep moving.

If you want to be part of the 8% of people who achieve their annual goals, ditch the New Year’s Resolution.  Instead, focus on creating new habits to replace your bad habits, take daily incremental steps toward your goal, and develop a healthy tolerance for imperfection. These three actions will help you finally end the resolution failure loop.

5 Reasons Why We’re More Productive on Planes and How to Replicate it at Work

“Please place your seat back and tray table in their full upright and locked position and check to ensure your seat belt is securely fastened.”

Now, get to work!

Have you ever noticed you get more work done while flying? You’re not the only one. What if we could understand the reasons why we are so productive in the air and replicate those techniques at work? The good news is that Jon Acuff has shown us how to do that.

In his new book, Finish: Give Yourself the Gift of Done, Acuff tells us that, if we want to get things done, we need to learn when we are most productive and replicate these results at work. As it turns out, most people are exceptionally industrious at 35,000 feet and the reasons are simple.

You can only bring a limited amount of work. You are physically constrained on a plane. You have a limited workspace, so you typically focus on completing one task like finishing a presentation, writing a report, or analyzing an income statement. You actually do deep work while flying because you are focused and not distracted. This can be replicated at your job by taking a limited amount of work to a quiet place and focus on completing just that task.

White noise helps you focus. The constant drone of the jet engines actually helps contribute towards deep work. We are naturally wired to be easily distracted and the workplace is one of the worst places for interruptions. White noise in the background is filtered out by the brain and forgotten, like how you quickly forget an air conditioner is running until someone mentions it. This noise masks out other sounds which would otherwise distract you. This can be replicated at work by purchasing a white noise machine like the Big Red Rooster Sound Machine.

Limited Internet connectivity keeps you from unnecessary distractions. On a plane, there is little to no internet to distract you. This means, no text messages, no e-mails, and no urges to check social media status. This allows you to completely focus on the task at hand. At work, this can be replicated by scheduling time where you focus and completely turn off your Wi-Fi and phone. Others have experimented with the Pomodoro Technique which requires intense focus, traditionally 25 minutes in length, separated by short breaks. You can use a Miracle Cube Timer to time your focus sessions.

Deadlines push us to get things done quickly. When traveling, there are well-defined deadlines for boarding, turning off cell phones, taking out and putting away laptops, etc. These force us to work quickly to beat the deadline. This is a reflection of Parkinson’s law, where work expands or contracts to fill the time available. This is why, if you wait until the last minute to do something, it only takes a minute to get it done. This can be replicated at work by creating and enforcing strict personal deadlines for tasks or activities.

Nobody knows you. Except for the occasional chatty seat-mate, people leave you alone when you travel because they don’t know you. Anonymity allows you to work without friends and colleagues interrupting you. To do this at work, try working from coffee shops, libraries, or co-working spaces where no one knows you. This will help you get away from colleagues who unwittingly cut into your deep work. The new surroundings will also provide additional inspiration.

If you want to be more productive, there’s no need to book a flight. Simply take the productivity lessons from flying and apply them to your work life. Learn to limit your work, surround yourself with white noise, turn off the Wi-Fi, set deadlines, and change your surroundings. These simple changes to your work life will help you focus, do deep work, and get things done.