Becoming, not forcing
Every January begins with good resolutions, and every February is their graveyard. More exercise, less sugar, earlier nights. We know the goals exactly and fail anyway. The usual explanation is: too little discipline. It is almost always wrong.Willpower is an exhaustible quantity. It lasts for a good day, maybe a…
If-then plans: resolutions that last
“I want to eat more healthily”, and in the evening the hand reaches for the crisps anyway. Resolutions are often too vague for the moment of temptation. Research shows: whoever decides in advance when and what exactly they do follows through far more often.From wish to if-then ruleAn if-then plan…
Understanding and overcoming procrastination
We rarely put off because the task doesn’t matter to us. Usually it stirs an unpleasant feeling: overwhelm, boredom, fear of failing. Procrastination is the attempt to escape that feeling briefly. That is exactly where you can begin, with clever small steps.Why “pull yourself together” doesn’t helpSelf-reproach deepens the bad…
Breaking bad habits
“I’ll stop” rarely suffices, because habits run automatically, triggered by situations. Whoever wants to change a habit starts more wisely: at the cue and at the effort it costs.Every habit has a cueA cue (place, time, feeling, preceding action) starts the behaviour, a reward keeps it alive. Example: stress (cue)…