Why We Struggle to Do Things that are Good for Us

photo by StuartMiles freedigitalphotos.net

Do you wonder why and what the heck to do about it? Jeana Cho has researched this annoying phenomena and has come up with a great solution.  
Here are excerpts and I've cut to the chase, but the whole article is worth the read.
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Why is there a disconnect between knowing the things that are good for us and actually doing it? Why is it that I’m so often tempted by that glazed donut sitting in the cafeteria but overlook the apple? Why do I continually hit the snooze button instead of going to the yoga class in the morning?
Read the reasons here and then check out the steps to increase motivation below.

Using WOOP To Increase Motivation
In order to make any behavioral change, it’s important to increase motivation and use tools to build resilience. One way to do this is through a scientifically validated enhanced goal setting called WOOP.
Mental Contrasting [WOOP, which stands for wish, outcome, obstacle and plan] is a visualization technique… It helps people to gain insight into their wishes and to clearly identify the obstacles that stand in the way of realizing these wishes. WOOP is an evidence-based self-regulatory strategy that people can use effectively on their own to change their behavior across everyday life (e.g., health, school, work, play, relationships) and across the life cycle (e.g., from childhood to old age).
WOOP involves four steps.

• First, you must get clear about the specific wish or desire. In my example, I want to make it to morning yoga everyday so that I can have more energy, reduce stress, be more resilient and have a healthier body.
• Second, visualize the outcomes as if the wish were to come true. If I make it to yoga everyday, my mind will feel clearer, I’ll have more defined muscle tone and I’ll have more energy.
• Third, identify the obstacles that will serve as barriers to achieving the wish. The obstacles may be internal or external. Internal obstacle may be the inner chatter that tells me I should watch another episode of House of Cards instead of getting to bed. External obstacles may be the family dinner that’s full of fatty foods followed by high-sugar dessert.
• Finally, the last step is to develop a plan. Cook suggests having “plans [in place] to overcome the obstacles when they emerge in everyday life.” It’s important to connect with your core values. For example, “A woman who values her relationships with others both in professional and private life sees the resilience work as enabling her to better cultivate and maintain meaningful relationships with others, rather than see it as being selfish.”

Do you have specific practices you’ve found to be helpful in overcoming your resistance or habitualizing healthy practices? Share it in the comments!
​ Read the whole article here
Jeena Cho is the author of an upcoming book The Anxious Lawyer, An 8-Week Guide to a Joyful and Satisfying Law Practice Through Mindfulness and Meditation. Follow her on Twitter: @jeena_cho

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