Courtesy of Propel for personality, this infographic translates behaviour change research into four effective ways to achieve your goals and change your patterns for good. (Transcription follows)
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Let's face it, change is hard. Whether it's a resolution to quit smoking or a goal to speak up more in meetings, disappointment is more common than success.
- 8% of Americans succeed in their New Year's resolutions
- 24% fail the same resolution each successive year
- Since 2004, companies in the US alone have increased their coaching expenses 900%
So how can you finally make the change?
1. Focus on implementation
It's more important to focus on how to implement your goals than the goals themselves.
Having plans for how to achieve your goals will help ensure you make progress towards them.
2. Use ranged goals
You are more likely to give up on static goals, which are a compromise between what you find achievable and challenging.
Using a ranged goal instead will allow you to take it easy (and still make progress) at difficult times, but encourage you to achieve more when you're up for the challenge.
- [DON'T USE:] Answer 10 emails by noon
- [DO USE:] Answer 5-15 emails by noon
3. Keep a record
Documenting your goals makes you much more likely to achieve them. Keep track of your end goals, your plan of action, and the progress you make (or don't make) over time to up your chances of success.
You can further increases your success rate by sharing your documented goals and progress with supportive listeners.
4. Understand commitment vs progress
Achieving your goals requires both commitment (continued effort over time) and progress (work towards your goal).
When you get it right:
Reward yourself for demonstrating your commitment to your goal rather than focusing on your progress towards it.
Reinforcing your commitment makes you more likely to continue improving in future, whereas rewarding yourself for perceived progress may actually make you lazier.
When you mess up:
Chide yourself for your lack of progress towards your goal, but never doubt your commitment.
Remember, change is hard! If you fail to complete a task, focus on the fact that you still want to make a change - you just need to work harder.
Now go for it!
If there's any certainty around achieving your goals, it's that you'll never succeed if you don't try! Keep these tips in mind and you'll be one step closer to success.
For more help supporting behaviour change at work, try Propel.
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Norcross, J., Mrykalo, M., & Blagys, M. (2002). Auld lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers. Journal Of Clinical Psychology, 58(4), 397-405.
Scott, M. L., & Nowlis, S. M. (2013). The effect of goal specificity on consumer goal reengagement. Journal of Consumer Research, 40(3), 444-459.
Sherman, S. and Freas, A. (2004). The Wild West of Executive Coaching. [online] Harvard Business Review. Available at: https://hbr.org/2004/11/the-wild-west-of-executive-coaching [Accessed 10 Aug. 2015].
Statista, (2015). U.S. business coaching revenue 2014 | Statistic. [online] Available at: http://www.statista.com/statistics/296603/revenue-business-coaching-in-the-us/ [Accessed 10 Aug. 2015].
Ziegelmann, J., Luszczynska, A., Lippke, S. and Schwarzer, R. (2007). Are goal intentions or implementation intentions better predictors of health behavior? A longitudinal study in orthopedic rehabilitation. Rehabilitation Psychology, 52(1), 97-102.