P2: NEW YEAR'S RESOLUTIONS

What does the Norcross et al. (1990) study demonstrate about New Year's resolutions?

The study shows that failure rates for New Year's resolutions are high: 23% fail after one week, 45% after one month, and 60% after six months. After a year, 80% have failed, and after two years, 90% fail.

What is self-control? Identify and describe the three ingredients of successful self-control.

Self-control is the capacity to alter or override one's typical way of responding.
The three ingredients of successful self-control are:
(1) Standards: having clear goals,
(2) Monitoring: tracking progress toward the goal
(3) Strength: having the willpower to resist temptations.

What is an effective standard for setting goals? What are common mistakes people make when setting goals?

Effective goal setting requires having clear and specific standards.
Common mistakes include setting vague goals, overestimating motivation, and failing to anticipate obstacles.

What are SMART goals? Be prepared to identify examples.

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
- An example of a SMART goal is 'Exercise for 30 minutes, 5 times a week' instead of 'Get in shape'.

According to Dr. Koestner, which self-control component has the largest influence?

Autonomy: Sense of ownership and personal endorsement.
Selecting a goal which reflects your developing interests and core values (versus something you feel pressured to do)
want vs have to (NOT controlled)

What are the three strategies Dr. Koestner suggests to overcome self-control limitations?

(1) Select or develop autonomous goals that won't require so much self-control
(2) Support goal pursuit with implementation plans: Make Goal Pursuit Automatic
(3) Find social support for the goal.

What does it mean for a goal to be autonomous?

An autonomous goal is one that is personally meaningful and aligned with one's values
- It is pursued because the individual finds it important or enjoyable, rather than due to external pressure.

Give examples of autonomous and controlled reasons for pursuing a goal.

- Autonomous reasons: 'because I really believe it's an important goal' or 'because of the fun and enjoyment it offers.'

- Controlled reasons: 'because somebody else wants me to' or 'because I would feel guilty if I didn't'.

What does Dr. Koestner's research on autonomy and goal progress show?

His research shows that autonomy support leads to greater goal progress, better well-being, and improved relationship satisfaction compared to directive support.

Why does selecting autonomous goals help?

Autonomous goals are more likely to be pursued consistently because they align with personal values and are intrinsically motivating, reducing the reliance on willpower.

What are implementation plans? Why are they effective?

Implementation plans are 'if-then' plans that specify when, where, and how goal-directed behaviors will be enacted. They are effective because they create automatic responses to cues, reducing the burden on self-control.
- if this happens, then I will

What makes for an effective implementation plan?

An effective implementation plan clearly links specific situations to goal-directed actions, such as 'If it is 7 AM, then I will go for a run' or 'If I feel the urge to procrastinate, then I will work for 5 more minutes before taking a break'.