Developing and Maintaining Generalization of Executive Function Skills in Various Settings
In the spirit of the new year, many of us make resolutions to improve our lives, whether it's personal growth, health, or career goals. However, statistics show that only 9% of people successfully achieve their New Year's resolutions [de Boer, 2022]. To increase your chances of success, here are some strategies focused on executive functioning and goal management.
Firstly, developing executive functioning skills is crucial. These include planning, prioritising, task initiation, emotional control, and working memory. These cognitive skills help break down goals into manageable steps, anticipate obstacles, and follow through on tasks without getting overwhelmed or distracted [2][3].
Secondly, setting SMART goals with adaptations can help. SMART goals are Specific, Measurable, Achievable, Relevant (and rewarding/interesting), and Time-bound. Breaking large goals into small, concrete micro-tasks, such as writing one paragraph every day, provides frequent accomplishments and dopamine boosts for motivation maintenance [5].
Time blocking and task chunking are also effective strategies. Scheduling specific blocks of time for focused work on tasks and breaking projects into smaller parts helps prevent procrastination and overcommitment while making progress visible [4][5].
Avoiding overcommitment is essential. Setting too many or overly ambitious goals dilutes focus and increases the likelihood of failure. Prioritising a few meaningful goals and pacing progress is key for sustaining effort [5].
Creating a goal-achieving environment is also crucial. External reminders (alarms, calendars, apps), visual aids (mind maps, Kanban boards), and decluttering the workspace reduce distractions, support working memory, and cue productive behaviours [5].
Regular reflection and adjustment are also vital. Monitoring progress, reflecting weekly, and adjusting goals and strategies promote accountability and flexible adaptation to challenges [4].
Rewarding oneself for accomplishments and forgiving oneself for unfinished tasks is beneficial. It's also important to allow gratitude and appreciation for what has been accomplished. Listing things that went right in a day can bring a sense of relief and joy [6].
Remember, success is personal and one should live up to their own expectations. Surrounding oneself with supportive and kind friends is essential for personal growth and well-being. Choosing to live and work in positive environments is important for personal growth and success [1].
This upcoming year offers opportunities for achieving aspirations and goals if one believes in their capability to succeed. Having grace with oneself when things don't go right is essential. Acknowledging past accomplishments, even small ones, is crucial [7].
In conclusion, strengthening executive functioning skills, setting SMART goals with micro-tasks, structured scheduling, environment design, and regular reflection can dramatically increase resolution success rates. Let's make this year the one where we turn our resolutions into reality!
References: [1] Jim Rohn, "The Power of Influence," 1997. [2] Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin. [3] Miyake, A., Friedman, N., Emerson, M., Witzki, A., Howerter, A., & Wang, X. (2000). Executive functions of the brain: Frontal lobe contributions to cognitive control. Annual review of psychology, 51(1), 139-168. [4] Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. [5] Pesce, A. (2018). Habitual Excellence: 12 Keys to Being Your Best Every Day. McGraw-Hill Education. [6] Emmons, R. A. (2007). Counting blessings versus burdens: Experimental studies of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 92(5), 885. [7] Inside Out Mastery (2022). New Year's Resolutions Statistics. [online] Available at: https://insideoutmastery.com/new-years-resolution-statistics/ [Accessed 1 Jan. 2023]. [8] de Boer, M. (2022). 9 Percent of People Achieve Their New Year's Resolutions. [online] Forbes. Available at: https://www.forbes.com/sites/michaeldeboer/2022/01/03/9-percent-of-people-achieve-their-new-years-resolutions/?sh=23a793e147a0 [Accessed 1 Jan. 2023].
