and some science to help you make your own!
Compiled and written by Evelyn Litwinoff and Katherine Peng
Like many of us out there, you may deem a New Year’s resolution a successful one if it lasts through January. To help create your own, the Scizzle staff is offering some tips backed by neuroscience (plus some science-y examples) that may help you to finally follow through in 2015.
Tip #1: Give yourself a pep-talk
Positive self-reflection boosts serotonin levels which is essential for proper functioning of the prefrontal cortex. The prefrontal cortex is our impulse control and decision making center, and plays the additional role of giving flexibility to habits ingrained in the basal ganglia. For example, subjects lulled into a conversation about their positive qualities prior to reading an informational packet developed a greater intention to quit smoking or eat healthier.
For inspiration, see this positive worded resolution (“I am!” “I will!”):
[quote]I am going to work on becoming better at networking. I will go to more networking opportunities, and I will not spend all of my time talking only to people that I know.[/quote]
S.S., Industry Research Scientist
Tip #2: Focus on one or few goals
Baumeister et al. have shown over and again that willpower is a limited resource. The effort it takes to complete one goal may render us too exhausted for the next. In fact, willpower depends on glucose levels, and a good dose of glucose helps to counteract willpower depletion (though admittedly not so helpful if your resolution is a diet).
[quote]This year, I will focus on the “existing” rather than “imaginary” problems in science; and I will try to address those by my solutions. The focus of the year will change from “providing solutions” to “identifying the right problems.[/quote]
Padideh Kamali-Zare, a new science entrepreneur and a Scizzle blogger
Tip #3: Give yourself a distraction
In a well-known series of marshmallow experiments, children were promised more marshmallows if they could resist the one marshmallow they were left in a room with. The most successful kids distracted themselves with singing or playing, and as a bonus had better SAT scores later in life.
[quote]For 2015, I will dedicate time every day to step away from the bench/paper I’m reading/experiment I’m designing to take a mental break, even if it’s only 5 or 10 minutes long. And I promise not to go on Facebook during those breaks![/quote]
Tip #4: Remind yourself
That the feeling of being in control is inherently rewarding. Imaging has shown that subjects making choices in which they control the outcome have greater activation in structures of the brain involved in reward processing.
[quote]For New Year’s, my resolutions would be to 1) Actually finish one of those online statistics classes so I understand the statistical tests I will eventually be using to analyze my data (I keep starting the courses and then getting distracted and stopping about halfway), and 2) Come up with a better system to consolidate, organize and keep track of my paper reading/notes; currently things are spread across notes in PDF files, hard-copy notes, and Google Documents.[/quote]
– Susan Sheng, neuroscientist and a Scizzle blogger
[quote]Read a paper a day (or at least an abstract) and be more efficient.[/quote]
– K.Z., neuroscienctist
[quote]My science New Year’s resolution is to learn tissue culture techniques. And also, to be more careful with the ethanol around an open flame so I light fewer things on fire.[/quote]
Have a wonderful happy new year!!!