Most people blame lack of willpower for their inability to change a bad habit.
But it turns out willpower has surprisingly little to do with it. A book based on the latest psychological and medical research, Change Anything: The New Science of Personal Success, documents a study of more than 5,000 people at the Change Anything Lab in Utah.
When it comes to kicking bad habits, we have far less control over our behavior than we think. That's because our behavior is governed by outside influences that make us susceptible to bad habits. For example, if your fridge is stocked with junk food, your likelihood of eating fruits and vegetable decreases significantly.
The good news from these findings is that while we don't have as much control over our behavior as we'd like, we do have control over the influences that govern our behavior and that puts the power to change back in our control. Here are four strategies to create enduring change:
- Identify crucial moments: Find what specific temptations distract you from your primary goal.
- Create vital behaviors: If you establish rules for avoiding temptations in advance of crucial moments, when you encounter them, you are more likely to change your behavior.
- Engage all six sources of influence: For example, change your environment and turn your enablers into allies in accomplishing your goal.
- Turn bad days into good data: Don't look at failures as an opportunity to fall off the wagon, instead, learn from your failures and adjust.
Here is how you can use those six sources of influence to improve your performance at work and thus secure the promotions/rewards you deserve (from the MIT Sloan Management Review, 2008):
1. Flash forward to the future. Motive yourself by visiting your default behavior; think about the money you'll lose and the opportunities you'll miss.
2. Invest in professional development. New habits require new skills. Identify the skills you need to progress in your career. Actively develop those skills by attending seminars and reading books to expand your expertise. Then apply those new skills.
3. Hang with the hard workers. The bad attitudes and habits that keep you back are likely being enabled, tolerated or encouraged by others. Use positive peer pressure by surrounding yourself with hard-working friends who share your career goals.
4. Find an Outside Coach and Inside Mentors. Changing habits requires help. Get a coach and you'll make change far more likely. Find an executive coach and trusted mentors to encourage your progression and help you navigate the career development opportunities that exist within your organization or industry.
5. Put skin in the game. Reward yourself for reaching short-term goals by placing money at risk.
6. Control your workspace. Make your new habits easier by enlisting the power of your surroundings. For example, just add a few visual cues that help you focus on your goals, and your behavior will change rapidly. Remove items that distract you from performing meaningful work. When possible, turn off electronic interruptions that keep you from being as productive as you need to be to move ahead.
Kerry Patterson: Change Anything: The New Science of Personal Success