According to the Wikipedia article on this subject, the failure rate of New Year’s resolutions is 88%. In this article I’ll give you solid reasons why most New Year’s Resolutions don’t work, and how to make adding, changing, or removing any habit easier.
Limited executive function
Everyone from judges to dieters to engaged couples make worse decisions as the day goes on. (I have been feeling the “engaged couples” one lately.) As the article states, this is because we use glucose when making decisions and do not replenish it. After a certain amount of glucose loss, the brain stops trying to think of tradeoffs, and instead does whatever is easy. For the purposes of this blog post, consider glucose to be equivalent to willpower or executive function. I use executive function and willpower somewhat interchangeably.
I think that managing habits with willpower is a very effective way to improve personal and organizational performance.
Capacity for change in behavior is like a muscle, and it can be exercised by applying willpower. Using willpower effectively is a skill. The capacity for change can be expanded by stressing the system and letting it recover. Too much stress and not enough recovery leads to poor results. See The Power of Full Engagement for more along these lines. Especially insightful is the idea of managing energy, not time. More on this in a bit.
Willpower as it relates to habits
The way most people try to change is to list about twenty things that they want to change and make them ambiguous. They try really hard for a couple of weeks, and then say that this whole “change thing” isn’t really what they are into. Maybe they don’t have enough willpower, they think…
I think willpower in and of itself is mostly overrated. Willpower is good for getting you to start something, but not usually very useful for following through. I think of it like adrenaline. It’s good for fight or flight and pulling trapped babies out from under cars, but you cannot sustain that level of effort for a very long time. Willpower depletes quickly. To try to will yourself to write every day is difficult. To instead set up a habit based on a routine makes it far simpler. So I use the willpower to think about and create the routine that I want and begin forming the habit, and when the habit is formed it does the rest.
Consider brushing your teeth. Most people in the modern world brush their teeth at least once a day without needing to think much about it. They normally have a routine of “after I eat breakfast, I brush my teeth”, or “after I get dressed, I brush my teeth”, or “before I go to bed, I brush my teeth.” This habit has been practiced regularly for a long time, and they do it every day. The associations are very strong. It takes basically no executive function to be able to do this. Brushing my teeth is the gold standard of habits, as far as I can tell. I can be half drunk and tired and still want to brush my teeth.
Routine lowers the need to use willpower. You don’t want to have to will yourself to brush your teeth. If you have to think about it much, you’ve already lost. Eventually you will lose interest or forget or just not want to do it.
Applying willpower for useful things
Taking this realization to more concrete or useful areas…