How to keep those new-years resolutions Wageningen: Studium Generale – 8/1/2015 Dr. Thijs...
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![Page 1: How to keep those new-years resolutions Wageningen: Studium Generale – 8/1/2015 Dr. Thijs Verwijmeren t.verwijmeren@psych.ru.nl.](https://reader038.fdocuments.net/reader038/viewer/2022110116/551c5bb4550346b1458b528a/html5/thumbnails/1.jpg)
How to keep those new-years resolutions
Wageningen: Studium Generale – 8/1/2015
Dr. Thijs [email protected]
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New years resolutions
to lose weight
to go for a run every morningto practice playing the
piano more often
to stop smoking
To drink lessTo study more
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A fresh start?
Google searches:
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Is it successful?
1 wee
k
3 wee
ks
3 wee
ks
1 m
onth
3 m
onth
s
6 m
onth
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2 ye
ars
0102030405060708090
Series 1
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What’s so hard?
• Out with the old?- The power of the environment
- The power of past behavior
• In with the new?- Planning -> Implementation intentions
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Out with the old
New years resolutionsImpulses
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Out with the old: impulses
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Sensitivity to reward
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We can run but we can’t hide!
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Approach the delicious
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Automatic activation of motor systems
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Out with the old
New years resolutions
Habits
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Out with the old: Habits
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When are habits formed?
• They occur:- In stable environments
- With repeated behavior
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Out with the old: Habits
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Out with the old: Habits
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Habitual behavior
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Habitual behavior
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Habitual behavior
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Habitual behavior
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Habitual behavior
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Overcoming habits and impulses?
• Willpower- “Are we in charge of our own behavior?”
• Avoidance Training
• Planning
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Willpower
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Willpower
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Willpower is a limited source
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Willpower is a limited source
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Diminishing impulses: Training
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Avoidance training
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Training to avoid
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The stopsignal treatment
F P
F
F
P
F P
F
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Candy consumption• Drie typen snoep werden gekoppeld aan stopsignalen, of niet (tussen
proefpersonen)
• Volgende dag kwamen pp terug– Zogenaamd andere studie
• Doe zoveel in de snoepzak als je wilt–Afh. Variabele hoeveelheid snoep in gram
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Candy consumption• Three types of candy were coupled to stop-
signals or not
• The next day, subjects returned for a different study and they could take any amount of candy.
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The candy store
• Fill your bag with as much candy as you want:
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De snoepwinkel
Doe de zak zo vol als je wilt
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Effect of the stop-signal training
Series10
20
40
60
80
100
120
140
160
180
200
nogo food
nogo control
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Out with the old!
• Impulses can be reduced by training:- Of avoiding the stimulus
- Of stopping to react to the stimulus
• What about past behavior / habits?- The power of planning!
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In with the new: the power of planning
• Improve chance of goal-pursuit
• If – then statements
Activation of Goal representation
Action preparation and selection
Env
ironm
ent
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Implementation intentions
Activation of goal
representation
En
vir
on
men
t
Planning“when” and “where”
Planning“how”
Action-preparation
and selection
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Implementation intentions
When I wake up….
• I put on my running kit and run 30 min
If my co-worker asks me on a smoke-break…
• I drink a cup of tea instead
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Proper implementation intentions
• Are specific- Both in the if-part, as in the then-part
“If I am distracted, instead I focus on work again.”
“When I am making a powerpoint presentation, and I find myself on Facebook, I close my internet browser, and open powerpoint again.”
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Proper implementation intentions
• The if-part can be about inner states- To deal with changing environments
“If I walk through the city center, and I see a delicious snack, I go and buy an apple instead”
what about snacking at home, or at work?
“If I feel hungry or the need to snack, I go and buy an apple instead”
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Overcoming habitual behavior
Holland, Aarts & Langendam, 2006
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Shielding from temptations
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Overcoming Ego Depletion
Formed Not formed05
1015202530
Stroop Performance – Errors
Depleted Not depleted
“As soon as I see the word I will ignore its meaning (for example, by concentrating on the second letter only) and I will name the color ink it is printed in.”
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How do implementation intentions work?
Associating goal with behavior?
Simulation of the planned behavior: More grounded and lasting encoding
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New-years solutions
• Don’t rely on willpower alone!
• Train your impulses away- Approach / avoindance training
• Plan properly- Make specific plans
- Simulate the plans in your mind!