Starting Fresh
Setting Goals and Sustaining New Year Resolutions
Department of Mines and Petroleum, January 2014
Augie Hwee, Clinical Psychologist
Overview
 New Year resolutions
 Setting (Value-able) Goals
 “Value” Driven Goals
 SMART goals
 Strategies for Success
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Make it a “habit”
Commit and be accountable
Anticipate / Overcome obstacles
Boost your “Willpower”
Digital Health Tools
Behaviour change 101
The three keys to changing behaviour
Information
(what)
Motivation
Strategy
(why)
(how)
Behaviour Change 101
The “Stages” of Change
Precontemplation
Contemplation
Preparation
Action
Maintenance
Starting Fresh
 New Year Resolutions
“This year I plan to……. “
40% make a resolution
90% don’t succeed
Value-able Goals
The importance of important goals
Make sure your goals are meaningful and important to you.
Setting Goals the SMART way
Setting goals: using the SMART formula
Specific
To be home in time to have dinner with the family x3/week for the remainder of the year
Measurable
x3/week
Achievable (and Ambitious)
Yes, for at least 50 weeks/year (work travel x2 weeks)
Relevant (Realistic)
Yes, I very much value being an available and present father and husband
Time bound
Yes, planned out for the rest of the year and specified on a weekly basis
Strategies for Success
Healthy Habits
A habit is any behaviour which is performed
automatically and without thinking.
Habits are formed through repetition.
How much?
66 days or 1000s repetitions
“Neurons that fire together – wire together.”
Forming habits: a strategy
1. Carefully plan the habit you’re trying to form.
2. Select a very small achievable step so you build up to the
behaviour you’re trying develop.
3. Link the new behaviour to a specific cue.
4. At the “cued” time perform the first smallest step you’ve identified.
5. Reward yourself. Make sure there is a noticeable reward.
Read: “The Power of Habit”, Charles Duhigg
Strategies for Success
 Commit and be accountable
•Write it down.
•Enlist a buddy / group.
•Track progress
•Tell a friend
Strategies for Success
 Anticipate and Overcome obstacles
Time poor
Excuses (negative thoughts)
Anticipate obstacles – “If X, then Y”
http://www.mindtools.com/stress/rt/ThoughtAwareness.htm
http://www.psychologytoday.com/blog/shyness-is-nice/201305/stop-fighting-your-negative-thoughts
Strategies for Success
 Boost your Willpower
Willpower it like a muscle
Willpower is reduced by:
•Stress
•Low glucose
Strategies for Success
 Boost your Willpower
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Identify “temptation” and plan around it.
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Exercise it regularly – small regular activities
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Practice noticing cravings and letting them pass (mindfulness)
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Shift your focus (delay gratification)
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Use your imagination – “Imagine” resisting and doing something else
Strategies for Success
 Digital health tools
Smart devices
GPS watches
Pedometers
Calorie counters
Smartphone apps
Taste.com app
Couch to 5k
Online resources
www.strava.com
www.stickk.com
www.myfitnesspal.com
www.calorieking.com
www.mindscapes.com
Strategies for Success
 Mindscapes E-Health Website
Sub heading
Email: info@mindscapes.com.au for a guest login
Summary
 Value driven goals help you sustain your efforts and improve
focus over the long term.
 Setting Goals is a proven strategy for success
 Top tips
 Build Habits through repetition and routine
 Commit and be accountable
 Anticipate and overcome obstacles
 Boost you willpower
 Consider a digital assistant
Feel free to email me with questions or if you want more info
augie@healthscapes.com.au
Want to learn more?
 Read
 “The power of habit” (Charles Duhigg)
 “Willpower” (Roy Baumeister)
 “Change your thinking” (Sarah Edelman)
 “The Willpower Instinct” (Kelly Mcgonigal)
 Download this presentation and tips sheets
 www.healthscapes.com.au
 Visit these websites
 www.myfitnesspal.com
 www.Stickk.com
 Brain Science Podcast
 www.brainrules.com
 Questions?
 Feel free to email me augie@healthscapes.com.au