Move and Groove 56 - Identities, Habits, Goals

Setting goals is easy.

Achieving them is hard.

It's that time of year when 50% of us will make New Year's resolutions and 50% of us will give up in thirty days and 90% in a year. What's missing? Why do we fail in our resolutions?

One of the main reasons is that we fail to turn our resolutions into habits and identities.

Starting with identities and habits is more powerful than goals.

Let's explore how your brain processes three levels of transformation to create lasting change: goals (what you want to achieve), habits (what you consistently do), and identity (who you believe you are).

Neuroscience Nugget

Your brain operates on three distinct and interconnected levels when it comes to behavior change. Goals activate your prefrontal cortex (conscious planning), habits run through your basal ganglia (automation), and identity in your default mode network (DMN) – the neural system responsible for your sense of self. Missing one of these levels reduces the likelihood of success.

Research by Oyserman and colleagues (2017) revealed a fascinating connection: identity-based changes showed the strongest and longest-lasting behavioral changes. When we approach change through identity ("I am a runner") rather than just goals ("I want to run a marathon") or habits ("I will run daily"), they showed increased motivation against their goals.

It seems that identifying who you want to be motivates you to engage in behavior that aligns with your internal identity until you become that identity.

As James Clear, author of Atomic Habits, would say:

1. Decide the type of person you want to be (identity)
2. Prove it to yourself with small wins (habit)

Goals are more likely to be achieved when you complete the first two.

Pep Talk

Start with who you want to be, not what you want to achieve. Your brain will automatically align your habits and goals with your identity.

Try this power move: Take your biggest goal and reverse-engineer it through all three levels:

• Identity: "I am someone who..." (Complete this statement for your desired change)
• Habits: What would that type of person do consistently?
• Goals: What would that type of person achieve?

For example:

• Instead of "I want to give better presentations" (goal)
• Through "I practice public speaking daily" (habit)
• Embrace "I am a confident communicator" (identity)

Your brain is constantly seeking consistency between your actions and your self-image. When you shift your identity, your habits follow, and your goals become outcomes rather than struggles.

Keep moving, keep grooving, and becoming who you're meant to be!

Be well,

Eric

P.S. Enjoy these resources on your journey:

• Winning at Work - our signature course on doing your best work, while feeling great at the same time. Access the promotion and get $300 off, 1 hour coaching, and surprise bonuses.
• Be Well Mind - blogs on neuroscience, sports science, and performance.
• Schedule a free call - enjoy a powerful one hour coaching session for free.
• Group Flow Checklist - improve your team's ability to enter group flow for more productivity, innovation, and joy.
• Friday Afternoon Strategy Hack - when your competition is choosing where to go for happy hour, outmaneuver them with this strategic tool.
• Calendar Coding Exercise - use this to see where you are actually spending your time and adjust to where you should be spending your time, with visual indication of success.