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January 23, 2018 by Klassen Performance Group

Reviving your New Year’s Resolutions

Watering-plant-New-Years-Resolution-Post-Image
New Year’s resolutions fail 91% of the time. They are a great catalyst for change, but on their own they fall short of driving lasting results. If you are like most people, you probably have less excitement and commitment around your resolutions than you did when you first made them. However, you can harness your initial enthusiasm to establish consistent behaviors that deliver lasting change. The key to turning a resolution into reality is to build habits around your resolutions.

Resolutions fail 91% of the time because, without supporting habits, they drain mental energy, are vulnerable to distractions, and don’t provide consistent and timely reinforcement. Creating habits overcomes these shortcomings and transforms your enthusiasm into consistent, goal-oriented action.

Habits are highly efficient

Resolutions such as, “I will eat 5 servings of vegetables a day”, continuously drain precious mental resources because our brain must continuously evaluate options and make decisions about whether we will follow through and the best way to do so in that moment. For example, if you walk into your kitchen and ask yourself what you’re hungry for or how you will work 5 servings of vegetables into your meals that day, you have a lot more decisions to make before you eat breakfast. If you made it a habit to eat a smoothie for breakfast, doing so becomes automatic and you wouldn’t need to contemplate other options.

Fortunately, our brains are designed to form habits. In essence, a habit is a mental shortcut our brain takes to conserve energy and free attention by automating repeat behaviors. Habits are composed of a three-part structure: the cue, routine, and reward. Because habits automate your response to a cue, you have a much greater ability to follow through when energy is low and distractions abound.

Habits shield us from temptations

A resolution to eat five servings of vegetables does not shield you from the temptations of a donut. With a resolution, you need to actively use your willpower to refrain from eating the donut and make a smoothie instead. Frequently, new resolutions conflict with existing habits and our resolve is easily overwhelmed. Instead, if you are in the habit of eating a smoothie for breakfast, you are not likely to be distracted by the donut because you’re on automatic pilot.

In his book The Power of Habit, Charles Duhigg cites a study that demonstrates how habits prevail against temptations. In this study, one group of Macaque monkeys developed a habit of completing a simple sequencing task with the reward of receiving a drop of their favorite fruit juice. The second group of monkeys were familiar with the task and reward but had not yet developed a habit. During the experiment, the experimenter opened a door leading to a play area where other monkeys are relaxing. The monkeys who had formed strong habits around completing the task stayed in the experiment room to finish their tasks while those who hadn’t formed strong habits left to play. The temptation of the play room did not affect the group of monkeys with the habit. As with the Macaques, humans use the same part of our brains to form and follow habitual behaviors as if on autopilot, which makes it easy to act consistently with our desires, even when we would rather do something else.

Habits Utilize Cravings

Cravings are how our brains motivate us into completing behaviors that provide us with a reward. When we repeat a habit cycle that leads to reward, our neurological cravings push us to continue acting on our habits. Cravings are what kept the monkeys, mentioned in Schultz’s study, working on their task while the other group left to play. There is a misconception that eliminating cravings is the most effective way to stop a habit you want to quit. Instead of eliminating your cravings, once you have clearly identified what they are, you can fill in a new routine to fulfill them. For example, craving hunger in the morning is currently being rewarded by the routine of driving to the coffee house to buy a donut. Instead, your new routine can be to order a smoothie at the coffee shop. As a reminder, resolutions alone don’t generate this craving and aren’t as effective in creating sustained change in behavior.

Consistent action is what creates lasting change. Learning how to develop habits is necessary to turn resolutions into reality. During Maximum Influence, participants start the process of turning the writing methodology into a habit by using it consistently. This habit allows them to quickly organize their thoughts when influencing in any situation. We have received tremendous feedback on this methodology because the process quickly becomes second nature and makes people more effective communicators.

Those interested in habits to increase your influence are invited to join us for Maximum Influence. For more information visit our website. This article is a first step in creating strong habits that will help you achieve your resolutions for the new year. The second article in our habit series will explain how you can adapt old habits and form new ones and finally achieve your goals.

Filed Under: Influence, Recommended Reading

June 10, 2014 by Klassen Performance Group

Indicators of Leadership Potential

Indicators of Leadership PotentialIn the article “Indicators of Leadership Potential” Ram Charan writes about how to identify a high potential leader. He identifies 8 specific characteristics that separate high potential leaders from the average. The leaders I work with are constantly challenged with finding high potential people to add to their team. This article is a nice summary of some of the competencies and characteristics you need to consider as you build your team.

View the article here.

Filed Under: Recommended Reading

March 15, 2014 by Klassen Performance Group

50 Scientifically Proven Ways to Be Persuasive

Noah Goldstein Ph.D., Steve J. Martin, and Robert B. Cialdini Ph.D.

50 Proven Ways To Be Persuasive

by Noah J. Goldstein, Steve J. Martin, and Robert B Cialdini

I work with hundreds of leaders annually to help them increase their ability to influence. There is often a misconception that if information is presented in a clear, logical way, people will buy into the idea. That simply isn’t enough. Anyone who needs to influence others will find value in this book. It contains short chapters that give research-based nuggets of insight that are easy to apply. Apply them consistently along with clear, concise content, and your ability to influence is sure to increase.

Once you’ve read it, we’d love to hear which of the 50 ways were most effective for you.

Filed Under: Recommended Reading

March 8, 2014 by Klassen Performance Group

How We Decide

by Jonah Lehrer

How We Decide by Jonah Lehrer

by Jonah Lehrer

Whether we’re making a decision or determining the best solution for a problem, we often think our decisions are purely rational. Psychologists have known for a long time that that isn’t the case. “How We Decide” describes the neuroscience of decision making in a practical, relevant, easily digestible way. When we understand that we aren’t purely rational thinkers and learn how and when to use emotional data, we can make better decisions and solve problems more effectively. This book gives great insight into doing just that.

Have you read this book? What did you think? What other books on decision making and problem solving have made an impact on you?

Filed Under: Recommended Reading

March 1, 2014 by Klassen Performance Group

David and Goliath

Underdogs, Misfits, & the Art of Battling Giants

Malcolm Gladwell

David and Goliath

by Malcolm Gladwell

David and Goliath gives a thought-provoking perspective on approaching challenges. Leaders’ perceptions and beliefs often limit how they how they approach challenges. This book tests commonly held beliefs and opens a reader’s to different perspectives. If you’re like me, you’ll repeatedly find yourself saying, “I never thought of it that way” as you read the book. You may even find yourself asking if there is another way to look at the challenges you face every day. It is an easy, interesting read that left me thinking long after I finished the book

Have you read this book? We’d love to hear some of the ways it has impacted you. Please leave us your thoughts in the comments.

Filed Under: Recommended Reading

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