The so-called Fresh Start Effect is based on the idea that we use temporal landmarks—dates that hold significance for us—as motivators for behavior change.* Such temporal landmarks run the gamut from the beginning of a week, a month, or a school semester to the beginning of a new year or a birthday. The brain does appear to take note of temporal landmarks; it’s easier to recall your last birthday than another random day of the month.
As temporal landmarks go, the beginning of a new year is famous for generating resolutions for self-improvement. The fact that most of these resolutions will probably fall by the wayside doesn’t deter us. Nor should it. We can take advantage of the fact that the brain is more open to change at some times than at others, as long as we approach the process from the right mindset.
Wrong Way: Production Mindset
A majority of New Year’s resolutions tend to consist of habits we want to start or stop: things we believe we ought to do or not do—or do more or less of—because they’re good for us. They’re a reflection of what I call the production mindset, which is focused on:
- Being right
- Being good
- Relieving psychological tension
- Interpreting feedback as judgment
- Determining objectives
- Following rules
- Performing
It’s no accident that being resolute is also an aspect of production mindset. This is the mindset of whipping oneself into shape. It’s easy and automatic to operate from this mindset, but it’s a mindset that is not at all conducive to change. Production mindset is a stern taskmistress.
Right Way: Experiment Mindset
Experiment mindset operates from both a more committed and a more detached perspective. The commitment is to a desired outcome—and to mastering the change process—rather than to achieving a specific objective. The detachment allows for curiosity and learning. Characteristics of this mindset include:
- Willingness to be wrong
- Focusing on getting better
- Developing creative tension
- Evaluating feedback to adjust course
- Identifying desired outcomes
- Using guidelines
- Discovering
In place of resoluteness, experiment mindset leads to resilience, which is a great asset on the rocky road to behavior change.
Running Experiments
Instead of creating a list of habits to start or change, evidence suggests we’ll get better results by running an experiment or two instead. And less really is more in this case. We’ll get better short- and long-term benefits when we focus on a single habit and successfully start or change it. We can build on that success with another habit. When we give ourselves too many things to work on at the same time—all of which require limited System 2 (conscious) resources—we create multiple opportunities to fail.
Here are some guidelines for running experiments.
- Identify your desired outcome (the change you want to create; the experience you want to have).
- Determine a minimum of three different objectives that could possibly get you your desired outcome.
- Consider how you would structure or conduct an experiment to test each one.
- Select one.
- Set up the parameters:
> What will you test?
> What data will you track and how will you record or track it?
> How and how often will you evaluate feedback?
> What is the timeframe (beginning and ending dates)?
> How will you measure success or failure?
> How will you reward yourself for following through - Run the experiment.
- If you have comparative data available, check it against the results of your experiment.
- Decide on your next course of action:
> Continue the experiment.
> Implement the new behavior.
> Run a different experiment.
I find the IAP (Intention/Attention/Perseverance) process useful when conducting experiments. A combination of the eight steps above and the four IAP steps below has led to significantly greater success than I’ve ever had in maintaining a strength training program—and that’s saying a lot considering my numerous attempts and multiple heart conditions.
- Intention: Describe in writing exactly what you intend to do, as well as when, where, and how you intend to do it. Be specific.
- Attention: Identify how you will keep your attention focused on your intention (post-it notes, phone reminders, calendar notations, etc.).
- Perseverance: Decide what you will do when things don’t go according to plan (regardless of the reason). What step(s) will you take to get back on track?
- Reward: Identify how you will reward yourself when you follow through. Make it something you know you will enjoy—and then follow through with giving yourself the reward!
A note on rewards: Rewarding yourself when you follow through with an intention activates memory and learning circuits in the brain, which makes it more likely you will follow through the next time. Experiment with rewards, too, to discover what works for you.
Remember that you can use any temporal landmark as a boost to start a new habit or change an existing one. I started my strength training experiment on a random Monday in April 36 weeks ago. I set up a series of 10 three-week experiments, all of which I completed, and I’m still going strong.
*The idea was espoused by Katy Milkman, a behavioral economist, and presented in a 2014 article co-authored by Dai Hengchen and Jason Riis.
Leave a Reply