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In general, it is difficult to control our own behavior. The best of intentions and resolutions often fall short. During the holiday season, however, the pressures to cave in to temptation often increase as well. Sweets, drinks, and excuses to indulge abound. So, how can we better cope with it all?
Fortunately, psychological research has a well-tested and simple model that can help. It is called...
The Theory of Planned Behavior
A comprehensive Theory of Planned Behavior was developed by Icek Ajzen over a number of years and thoroughly discussed in a 1991 review article. In that article, Ajzen (1991) identifies that behavior is most immediately influenced by an individual's intention about whether or not to perform that behavior (a Behavioral Intention). We can consider that something like a resolution.
In turn, that behavioral intention (or resolution) is influenced by three additional factors:
- Perceived Behavioral Control: The degree to which a behavior is actually under the individual's control and within their ability to perform.
- Subjective Norms: The social pressures and demands within a situation to perform or not perform the behavior.
- Attitude Toward the Behavior: The individual's own evaluation of the behavior as being favorable or unfavorable.
Therefore, by focusing on these three factors, it is possible to increase our behavioral intentions (resolutions). In turn, those stronger resolutions increase the likelihood that we will successfully perform the behavior as well. Subsequent research on the Theory of Planned Behavior has supported this process, too, noting the model's effectiveness in a number of behavioral domains (Steinmetz, Knappstein, Ajzen, Schmidt, & Kabst, 2016).
Planning Behavior: Making and Keeping Resolutions
So, how do we best set a resolution for our own behavior and stick with it? Given the above model, it appears that focusing on the following points can help!
1. Evaluating Your Behavioral Control: In general, we can either perform a behavior through a more automatic and thoughtless process (system 1/thinking fast) or a more controlled and thoughtful approach (system 2/thinking slow). Given that, to improve behavioral control and succeed in keeping a specific behavioral resolution, it can help to slow down, pay attention, and think about the behavior thoroughly—especially when you are being tempted.
To increase your chance of success in this area, try your best to stay (at least somewhat) rested and sober. Then, take your time, gather necessary information, and make some plans and rules for how to best proceed. From there, if you notice yourself being thoughtless and "slipping-up," then take a moment to think, focus, and go back to following the plans and rules you originally made. For more information on thinking fast and slow, see here.
2. Considering Others in Various Situations: Our behavioral choices are also influenced by what we see others doing—and what we believe they want us to do too. Often, we conform to what others are doing to fit in, or because we are confused and unsure about how to behave in a given situation. As a result, what we believe others want us to do can be a big source of motivation for us to make a resolution and stick with it. Nevertheless, if it is in conflict with what we are able to do, or what we want to do, it can also lead to difficulties.
As a result, when making and keeping resolutions, it is important to consider the norms and wishes of people in multiple situations (e.g., work, home, friends). This allows us to see where a specific behavior might be best supported (e.g., at home when both you and a spouse are dieting)—and where it might be a challenge to uphold (e.g., out with friends who want to eat pizza). For more information about when and how to best follow the crowd, see here.
3. Assessing What You Want to Do: Our resolutions and behavioral intentions are also formed based on what we personally want and find valuable. Essentially, this often comes down to how we view the pros-and-cons of resolving to perform a specific behavior. If we see the behavior as worthwhile overall, then we are more likely to do it. Otherwise, our intentions may fall short.
Therefore, to both make and maintain a specific resolution, it can be helpful to thoroughly consider both the benefits of keeping that resolution and the costs of breaking it. This will help ensure a more well-rounded perspective and a clear idea of both the risks and rewards involved in the effort too. For more information about evaluating such decisions from different perspectives, see here.
Taken together, these three points can help you make and keep resolutions and behavioral intentions—for the holidays, new year, and beyond. By aligning what you want (your attitude), what you think others may want of you in different situations (subjective norms), and your own thoughtfulness and abilities to make it happen (behavioral control), you can give yourself the best chance of success. Therefore, let the Theory of Planned Behavior be your guide... and have a happy and productive new year!
© 2019 by Jeremy S. Nicholson, M.A., M.S.W., Ph.D. All rights reserved.
References
Ajzen, I. (1991). The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), 179-211.
Steinmetz, H., Knappstein, M., Ajzen, I., Schmidt, P., & Kabst, R. (2016). How effective are behavior change interventions based on the theory of planned behavior?. Zeitschrift für Psychologie, 224(3), 216-233.
