Talkin' about a Revolution
Prepare to Fight! Behavioural Science tips to succeed at your New Year Resolution
This post is about the state of the human race, but not in the way you'd think. It's not political—humanity's a hot mess, and that's nothing new. For this post, let's not dwell on the human condition as we live it every day. Instead, I want to end the year on a high note. As cognitive psychology pioneer Amos Tversky once said, "I'd rather be optimistic because, as a pessimist, you suffer twice."
This post is about the revolutions we intend to start within ourselves—New Year's Revolutions, to be precise. Resolutions are cute, but let's face it: they don't stick. Want to quit smoking, eat healthier, or finally start running? A resolution won't cut it—it needs an insurgency. An insurgency against the mighty forces within us that would like to keep us in our comfort zone.
Why Now? The January Battlefield: We've all been here before. January 1st arrives with its promise of fresh starts and gym memberships. Those promises lie broken like abandoned New Year's party decorations by February. But why? Because we've been fighting the wrong way. We've been trying to win a guerrilla war with conventional tactics.
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Know Your Enemy: Your Brain's Defense System
In your bid to build a new habit—whether it's eating healthier, waking up earlier, exercising, or finally stopping the endless hunt for external validation—your brain is The Establishment, armed to the teeth with:
But what fuels The Establishment's power? Two powerful forces: Inertia and Status Quo Bias.
Inertia is your brain's natural tendency to resist change. It's not just laziness; it's efficiency. Think of it as your brain's energy-saving mode—it loves to stick with what it knows because change requires precious mental resources. [1]
Status Quo Bias is your brain's propaganda machine. It's like sticking with your current phone plan even though better options exist simply because it's familiar. It whispers, "Why fix what isn't broken?" But the cost of clinging to the status quo is stagnation. It's trading progress for comfort. [2]
The Rebel's Playbook: Making Change Stick
When it comes to habit formation, we have two powerful frameworks to guide our revolution. Charles Duhigg's research revealed what he calls the "Habit Loop": a cue that triggers the behaviour, the routine itself, and the reward that reinforces it. Think about smoking: stress (cue) leads to smoking a cigarette (routine) which provides temporary relief (reward). [3]
Meanwhile, Stanford behavioural scientist BJ Fogg's model shows us that for a behaviour to occur, three elements must converge: Motivation (the desire to do it), Ability (how easy it is to do), and a Prompt (your reminder to act). The key insight? When a behaviour is hard to do, you need lots of motivation. But if you make it super easy, you don't need much motivation at all. [4]
This is where our revolution gets smart. Instead of relying on motivation (which fluctuates like a rebel army's morale), we make changes so tiny they're almost laughable. Fogg calls these "tiny habits." Want to start exercising? Don't commit to an hour at the gym. Start with one push-up before you brush your teeth. The prompt is clear (brushing teeth), the ability is high (anyone can do one push-up), and the motivation needed is minimal.
★ Revolutionary Tip ★ When motivation is low, make the behaviour ridiculously easy. Don't try to overthrow the regime in one day.
Let's see these frameworks in action:
Breaking Bad Habits (Using Duhigg's Loop):
Building New Habits (Using Fogg's Model):
The Power of Pairing: Your Secret Weapon
Before we dive into tactics, here's a game-changing strategy: pair your new habit with something you already love. I discovered this by accident. I always hated exercise until I combined it with street photography—suddenly, my walks became creative adventures. Another chore, writing, writing felt like pulling teeth until I started using song lyrics as inspiration (notice all the post titles?). Now, music triggers writing ideas, making the process enjoyable rather than excruciating.
Battle Tactics: Your Revolutionary Toolkit
To overthrow your brain's tyranny, you'll need these guerrilla warfare strategies:
Stealth Attack (Micro Habits - Foot-in-the-Door): Forget storming the palace. Start with one stretch. One push-up. One glass of water before chaos ensues. The regime won't even see you coming.
Redesign Your Territory (Choice Architecture): Make your environment work for you, not against you. Replace chips with almonds. Leave your running shoes by the door. Put your phone charger in another room at bedtime. Small changes in your surroundings can make good decisions almost inevitable.
Recruit Allies (Social Proof): Join forces with a gym buddy, meal-prep partner, or even an app with passive-aggressive notifications. Social support isn't just nice to have—it's a tactical advantage.
Celebrate Small Victories (Instant Gratification): Victory tastes sweeter when it's paired with immediate rewards. Hit your step goal? Share it proudly. These aren't just humble brags—they're public commitments that keep you accountable.
★ Revolutionary Tip ★ Share your intentions. It might feel uncomfortable, but announcing your goals creates a powerful commitment mechanism.
When the Empire Strikes Back: Handling Setbacks
No revolution is without setbacks. The regime will retaliate. You'll eat the cake. You'll skip a workout. That's fine. One misstep doesn't mean surrender. This isn't a perfection contest—it's a coup. Dust yourself off and get back to the mission.
Remember: every habit you try to change has been reinforced over the years. Expect resistance. Plan for it. And when it comes (not if), treat it as intelligence gathering rather than failure.
Your Revolutionary Toolkit: Quick Reference
At Woodoo.ai, we're fascinated by how behavioural science can transform not just personal habits, but also how brands connect with their audiences. The same principles that help you build better habits—strategic environment design, well-timed triggers, and immediate rewards—can help craft marketing messages that inspire action.
Whether you're trying to transform your habits or your brand's connection with its audience, remember: revolution isn't about perfect execution. It's about persistent, strategic action in the face of resistance.
Viva la Revolución!
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