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	<title type="text">Jess Whittlestone | Vox</title>
	<subtitle type="text">Our world has too much noise and too little context. Vox helps you understand what matters.</subtitle>

	<updated>2019-03-05T09:29:45+00:00</updated>

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		<entry>
			
			<author>
				<name>Jess Whittlestone</name>
			</author>
			
			<title type="html"><![CDATA[How politically biased are you? Take this quiz to find out.]]></title>
			<link rel="alternate" type="text/html" href="https://www.vox.com/2015/9/10/9188517/political-bias" />
			<id>https://www.vox.com/2015/9/10/9188517/political-bias</id>
			<updated>2019-03-05T04:29:45-05:00</updated>
			<published>2015-09-10T08:00:02-04:00</published>
			<category scheme="https://www.vox.com" term="Criminal Justice" /><category scheme="https://www.vox.com" term="Labor" /><category scheme="https://www.vox.com" term="Money" /><category scheme="https://www.vox.com" term="Policy" /><category scheme="https://www.vox.com" term="Politics" /><category scheme="https://www.vox.com" term="Science" /><category scheme="https://www.vox.com" term="Science of Everyday Life" />
							<summary type="html"><![CDATA[Are you biased about politics? Do you ignore evidence that&#8217;s inconvenient for your viewpoint, and get overly excited at evidence that supports it? You may not think so &#8212; most of us like to think we hold reasonable, well-grounded beliefs. But there&#8217;s mounting evidence from political psychology that most people struggle to think clearly and [&#8230;]]]></summary>
			
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<img alt="" data-caption="There is no scientific evidence that GMOs are unhealthy for humans to eat. But many people want them banned or labeled anyway. | Graeme Robertson/Getty Images" data-portal-copyright="Graeme Robertson/Getty Images" data-has-syndication-rights="1" src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/15471733/GettyImages-52232221.0.1526625934.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" />
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	There is no scientific evidence that GMOs are unhealthy for humans to eat. But many people want them banned or labeled anyway. | Graeme Robertson/Getty Images	</figcaption>
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<p>Are you biased about politics? Do you ignore evidence that&#8217;s inconvenient for your viewpoint, and get overly excited at evidence that supports it?</p>

<p>You may not think so &mdash; most of us like to think we hold reasonable, well-grounded beliefs. But there&rsquo;s mounting evidence from political psychology that most <a href="http://www.vox.com/2014/4/6/5556462/brain-dead-how-politics-makes-us-stupid">people struggle to think clearly and objectively when it comes to political issues</a>. You may not think that applies to you, but it&rsquo;s surprisingly difficult to spot one&#8217;s own biases. In fact, there&rsquo;s even a name for the bias of seeing everyone else&rsquo;s biases while failing to acknowledge one&rsquo;s own &mdash; the &#8220;bias blind spot.&#8221;</p>

<p>To help combat this blind spot, Stefan Schubert, a researcher at the London School of Economics, has developed a test in collaboration with <a href="http://www.clearerthinking.org/">ClearerThinking.org</a> that lets you see how biased you really are. You can take it below, or at <a href="http://programs.clearerthinking.org/political_bias_test.html#.VdbziFNViko">ClearerThinking.org&#8217;s website</a>.</p>

<p><a href="#afterquiz">Click here</a> to skip ahead to after the quiz.</p>
<hr class="wp-block-separator" /><p> .program_container { padding: 50px; background-color: white; border-style: solid; border-color: #9C9C9C; margin-bottom: 93px; }</p><div class="program_container" data-environment="production" id="2167"> <div id="program_navigation"> <div id="back-button"></div> <div class="navigation_container"></div> <div id="run-menu"></div> </div> <div class="points"> <div class="total"></div> <div class="change positive"></div> </div> <div class="maintain"></div> <div class="main"></div> </div><p></p><hr class="wp-block-separator" /><p><a name="afterquiz"></a>The test asks you a number of questions about your opinions and knowledge on various political issues, and uses these answers to give you a score of how politically biased you are in different areas. In the introduction to the test, Schubert explains: &#8220;The first step in reducing a bias is noticing that it&rsquo;s there. We produced this test to help people spot, and ultimately overcome, any blind spots they might have on political issues, by giving them a more objective measure of the ways in which they might be biased.&#8221;</p><h2 class="wp-block-heading">How does this bias test work?</h2>
<p>When thinking about political questions, two different types of issues are relevant. We first need to consider empirical questions about the real-world consequences of a given policy &mdash; does the death penalty tend to reduce homicide rates, for example?</p>

<p>But merely knowing the answer to these empirical questions isn&rsquo;t enough. We also have to make value judgments, judgments about the way we want the world to be. I might believe, for example, that the death penalty <em>does</em> reduce homicide rates but still be against death penalty overall, because I believe it&rsquo;s wrong for the state to kill citizens regardless of the consequences. Or I might believe the death penalty doesn&rsquo;t reduce homicide rates but that it should still be used, because the most horrific crimes always deserve to be punished by death.</p>

<p>In theory, the value judgments that each of us holds shouldn&#8217;t affect what we believe about empirical issues. If you believe it&rsquo;s always wrong to restrict an individual&rsquo;s freedom, that belief is entirely independent of whether gun control does in fact reduce crime rates. But in practice, it&rsquo;s difficult for most of us to keep these two things separate. Our ideologies and values tend to influence what we believe about purely empirical issues. If I believe it&rsquo;s wrong to kill criminals, then I&rsquo;m more likely to think the death penalty is ineffective as a deterrent, for example.</p>

<p>So Schubert&rsquo;s test estimates your degree of bias by testing your empirical knowledge of political issues, and seeing how often your views on purely factual matters align with or contradict your values. People who are biased are more likely to answer correctly on questions where the correct answer supports their ideology, but incorrectly when the correct answer conflicts with that ideology. By contrast, someone who is not politically biased is likely to be correct about as often about facts that support as conflict with their viewpoint.</p>
<h2 class="wp-block-heading">How good is this as an approach to measuring bias?</h2><div data-chorus-asset-id="3988778"> <img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/3988778/shutterstock_190190132.jpg"><div class="caption"><p>&#8220;Should I tell them what I <em>really</em> think about the gun control research literature?</p></div> </div>
<p>This test is based on the assumption that the best explanation for a correlation between someone&rsquo;s factual answers and their political views is that their political views have tainted their evaluation of those factual issues. But in principle, it could be that they acquired their factual beliefs independently of any political ideology &mdash; and later chose the ideology that best fit their views.</p>

<p>One reason to be skeptical of this alternative explanation comes from a recent study that found test takers&#8217; factual answers and political views were less aligned when people were paid for getting correct answers. If your factual beliefs were acquired independently of your political views, then it&rsquo;s not clear why you would change those beliefs simply because you were getting paid. But this is precisely the behavior we would expect from someone whose original answers were influenced by their values or ideology &mdash; the payment makes people think about the questions more thoroughly, rather than just going with their political gut feeling.</p>

<p>In any case, Dr. Schubert argues that political bias, in one form or another, is part of both of these explanations.</p>
<h2 class="wp-block-heading">Why are so many people biased about politics?</h2>
<p>At the end of the test, Schubert also provides an explanation of why political bias occurs. A number of well-known psychological mechanisms help account for it, including confirmation bias &mdash; the tendency to favor evidence and arguments that support our existing viewpoints &mdash; and wishful thinking, the bias toward believing what we would like to be true.</p>

<p>But the question remains of why we are <em>particularly</em> prone to confirmation bias and wishful thinking around political issues. I think there are three key factors.</p>

<p><strong>1) Political issues are incredibly complex</strong></p>
<div data-chorus-asset-id="3934490"> <img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/3934490/variation.png"><div class="caption"><p>Development policy is an area where there&#8217;s a huge amount of contradictory evidence, which is basically impossible for laypeople to parse through.</p></div> </div>
<p>Political issues are incredibly complicated &mdash; even when we only focus on factual questions about how policies affect the world, before we consider the fact that people have different values. Without a great deal of research and evidence, it&rsquo;s very difficult for most people to begin to evaluate the question, &#8220;What effect does raising the minimum wage have on unemployment rates?&#8221; Even <em>with</em> a great deal of research and evidence, it&rsquo;s still hard to answer this question, because the evidence is messy and conflicting. This <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-8543.2009.00723.x/abstract">meta-analysis of 64 studies</a> discovers no effect of minimum wage on unemployment after correcting for publication bias, while <a href="http://www.nber.org/papers/w12663.pdf">this systematic review of 100 or so studies</a> finds strong and consistent effects of the minimum wage raising unemployment rates.</p>

<p>Given this, it seems impossible for the average person to have any kind of opinion on the minimum wage without spending a huge amount of time trawling through the relevant evidence. And yet many people <em>do</em> have opinions on how the minimum wage affects unemployment rates. How is this possible? When faced with an impossibly difficult question, we tend to substitute it for an easier one &mdash; in this case, perhaps, &#8220;What do people with similar values to me believe?&#8221; or, &#8220;What does the party I support believe about this issue?&#8221; These kinds of shortcuts for answering political questions can often be useful and save time, but may also sometimes lead to systematic biases, since we&rsquo;re not actually answering quite the question we think we are.</p>

<p><strong>2) Politics is tied up in our social groups and identities</strong></p>
<div data-chorus-asset-id="3988692"> <img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/3988692/151392924.jpg"><div class="caption"><p>&#8220;What will my friends think if I oppose the minimum wage increase?&#8221;</p></div> </div>
<p>Why do we feel the need to have an opinion on the minimum wage at all &mdash; why not simply say, &#8220;I don&rsquo;t know?&#8221; Some people do say this, of course. But because politics is inherently social, it tends to become part of people&rsquo;s identities. People often organize themselves into social groups based on political ideologies, and define themselves partly in terms of those ideologies.</p>

<p>This provides people with a strong incentive to maintain and defend those ideologies. Doing so reinforces their sense of identity or group membership. There seem to be a deep-rooted human drive to form and maintain a clear self-identity, as well as to feel like we belong to a certain group. When factual issues come up that might potentially threaten these ideologies, then, we have a lot of motivation to take the side that fits with our identities and social groups.</p>

<p><strong>3) We have very little incentive to form accurate political beliefs</strong></p>
<p><iframe frameborder="0" src="https://www.youtube.com/embed/fm2W0sq9ddU" height="315" width="420"></iframe></p><div class="caption">Homer has little reason to determine if the bear patrol works.</div>
<p>While we have strong social incentives to defend our groups&#8217; political beliefs, we have very little incentive to form <em>accurate</em> political beliefs. Most people acknowledge that political issues are incredibly important for society as a whole, but as individuals we&rsquo;re not necessarily rewarded for how rational and truth-seeking we are about politics.</p>

<p>Consider the contrast between our beliefs about politics and our beliefs about the physical environment immediately around us. If I believe that the pavement ahead of me is clear and I&rsquo;m wrong &mdash; there&rsquo;s actually a lamppost in my path, say &mdash; I&rsquo;m going to quickly suffer as a result of my false belief. This gives me a clear incentive to form accurate beliefs about the physical environment immediately around me.</p>

<p>The same logic doesn&rsquo;t apply in politics. If I believe that immigration to my country from other countries is harmful, that false belief doesn&rsquo;t harm me directly. Even if I vote in an election based on that belief, the chances of my belief actually affecting the outcome of the election are so slim that a poorly chosen vote is unlikely to hurt me personally.</p>
<h2 class="wp-block-heading">Why is political bias such an important issue?</h2>
<p>Political bias is, as philosopher <a href="http://www.owl232.net/irrationality.htm">Michael Huemer</a> puts it, &#8220;a problem that prevents us from solving other problems.&#8221; In order to solve some of the biggest world problems &mdash; global poverty, crime, climate change &mdash; we need to be able to figure out the truth on a number of complex empirical issues, like how gun control rates affect crime, or which developing-world interventions actually make people&rsquo;s lives better. We also need to be able to communicate effectively with one another, especially people with whom we disagree, to share knowledge and cooperate on projects. The blinkered way we think about politics seriously threatens our ability to do both of these things, leading to closed-mindedness, polarized views, and conflict.</p>

<p>There are two ways we might try to tackle the problem of political irrationality. We might take a &#8220;top down&#8221; approach, designing better institutions that provide people with incentives to be truth-seeking about politics and make it easier to disseminate important political information. Or we might take a &#8220;bottom up&#8221; approach: Each of us, as individuals, could try to find ways to combat our own biases and be more open-minded. Ultimately, progress on this issue will almost certainly require a bit of both. In the long run, better institutions might provide a more lasting solution, but in the meantime it&rsquo;s on us as individuals to take responsibility and try harder to ground our political views in evidence.</p>

<p>The first step is simply acknowledging the possibility that you might not be as objective as you&rsquo;d like to think.</p>
<hr class="wp-block-separator" /><h2 class="wp-block-heading">VIDEO: Lawmaking has a liberal bias, in one chart</h2><div class="video-container"><iframe src="https://volume.vox-cdn.com/embed/366dac0c2?player_type=youtube&#038;loop=1&#038;placement=article&#038;tracking=article:rss" allowfullscreen frameborder="0" allow=""></iframe><p>&quot;Should I tell them what I &lt;em&gt;really&lt;/em&gt; think about the gun control research literature?</p></div>
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					</entry>
			<entry>
			
			<author>
				<name>Jess Whittlestone</name>
			</author>
			
			<title type="html"><![CDATA[Keeping your New Year&#8217;s resolutions is hard. These 7 tips make it easier.]]></title>
			<link rel="alternate" type="text/html" href="https://www.vox.com/2015/1/6/7502621/new-years-resolutions-tips" />
			<id>https://www.vox.com/2015/1/6/7502621/new-years-resolutions-tips</id>
			<updated>2019-03-03T08:59:18-05:00</updated>
			<published>2015-01-06T14:20:02-05:00</published>
			<category scheme="https://www.vox.com" term="Life" />
							<summary type="html"><![CDATA[Be honest &#8212; how many New Year&#8217;s Resolutions have you actually kept for longer than a few weeks? Not many, right? You&#8217;re not alone. The things that we resolve to do &#8212; exercise more regularly, eat a healthier diet, save more money &#8212; are often exactly the habits we find most difficult to adopt. These [&#8230;]]]></summary>
			
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<img alt="" data-caption="Going to the gym is a common New Year&#039;s resolution but you probably shouldn&#039;t just stand still on an elliptical. | &lt;a href=&quot;http://www.shutterstock.com/&quot;&gt;Shutterstock&lt;/a&gt;" data-portal-copyright="&lt;a href=&quot;http://www.shutterstock.com/&quot;&gt;Shutterstock&lt;/a&gt;" data-has-syndication-rights="1" src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/15128078/shutterstock_175794488.0.0.1526981689.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" />
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	Going to the gym is a common New Year's resolution but you probably shouldn't just stand still on an elliptical. | <a href="http://www.shutterstock.com/">Shutterstock</a>	</figcaption>
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<p>Be honest &mdash; how many New Year&rsquo;s Resolutions have you actually kept for longer than a few weeks? Not many, right?</p>

<p>You&rsquo;re not alone. The things that we resolve to do &mdash; exercise more regularly, eat a healthier diet, save more money &mdash; are often <a href="http://www.cafe.com/motivation/why-we-dont-always-do-what-we-want?u=bed8b86d-288a-40fe-9094-d52c3e023ae0">exactly the habits we find most difficult to adopt</a>. These kinds of changes require sustained motivation, and the ability to resist immediate rewards in favor of longer-term benefits &mdash; something our brains find very difficult.</p>

<p>But it&rsquo;s not impossible to make them happen. Here&rsquo;s a brief guide, based on interviews with experts and research in the psychology of motivation and goal-setting, to actually keeping your resolutions.</p>
<h2 class="wp-block-heading">1) Only choose goals you really care about</h2><img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/2909048/shutterstock_125411387.0.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" alt="snow running" title="snow running" data-has-syndication-rights="1" data-caption="" data-portal-copyright="" /><p class="caption">Being healthy is a good goal. Running in the freezing cold is not. (<a href="http://www.shutterstock.com/">Shutterstock</a>)</p>
<p>This might sound obvious &mdash; who would set a resolution they don&rsquo;t actually care about? But it&rsquo;s surprisingly easy to tell yourself that you really should do something that you don&rsquo;t really, on a gut level, feel like you want to do.</p>

<p>If you don&rsquo;t even start out with a strong desire to keep your resolution, there&rsquo;s no way you&rsquo;ll manage to keep motivated. <a href="http://www.psychologytoday.com/blog/bloggers/dr-piers-steel">Piers Steel</a>, one of the world&rsquo;s leading researchers in the science of motivation and procrastination, has found that believing your goal is valuable &mdash; that achieving it will ultimately make your life better &mdash; <a href="http://www.psychologytoday.com/files/attachments/49705/integrating-theories-motivation.pdf">is a crucial factor for staying motivated</a>.</p>

<p>Sometimes you have to drill a little deeper to get to what you really care about. The idea of going for a run in the wind and cold doesn&rsquo;t fill me with excitement. But the idea of being someone who is fit and healthy, and the kind of person who exercises regularly, does feel strongly motivating to me. Ask yourself: what is it about achieving this goal, or developing this habit, that excites me? If you can&rsquo;t get yourself into a state where you feel really motivated by your resolution, you might want to choose something different.</p>
<h2 class="wp-block-heading">2) Only choose goals you believe you can achieve</h2><img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/2909078/shutterstock_227939056.0.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" alt="candy cocktail" title="candy cocktail" data-has-syndication-rights="1" data-caption="" data-portal-copyright="" /><p class="caption">Cutting all alcohol and sugar out of your diet would make this magical drink impossible. (<a href="http://www.shutterstock.com/">Shutterstock</a>)</p>
<p>A second vital component of motivation, according to <a href="http://www.psychologytoday.com/files/attachments/49705/integrating-theories-motivation.pdf">Piers Steel&rsquo;s model of motivation based on decades of research</a>, is self-efficacy: believing that you have the ability to achieve your goal. I&rsquo;m pretty sure that cutting all alcohol and sugar out of my diet would be good for me &mdash; but I&rsquo;m skeptical that this is a goal I can realistically meet.</p>

<p>This doesn&rsquo;t mean that you should only set easy goals, goals that you have no doubt you&rsquo;ll meet. Almost anything worth doing is going to be challenging, and you&rsquo;re likely to face obstacles along the way. But your goal should be something that you realistically can see yourself achieving with hard work.</p>

<p>&nbsp;</p>
<h2 class="wp-block-heading">3) Make a &quot;trigger-action&quot; plan</h2><img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/2909098/shutterstock_101305465.0.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" alt="trigger" title="trigger" data-has-syndication-rights="1" data-caption="" data-portal-copyright="" /><p class="caption">The most whimsical stock-photo of a &#8220;trigger&#8221; there is. (<a href="http://www.shutterstock.com/">Shutterstock</a>)</p>
<p>Research in psychology finds that one of the best ways to make sure you actually achieve your goals is to use <a href="http://www.psych.nyu.edu/oettingen/Gollwitzer,%20P.%20M.,%20&amp;%20Oettingen,%20G.%20%282013%29.%20In%20%20M.%20Gellman%20&amp;%20J.%20R.%20Turner%20%28Eds.%29.pdf">implementation intentions</a>: &#8220;if-then&#8221; plans which specify exactly what action you&rsquo;re going to do and when. Also sometimes known as &#8220;trigger-action plans&#8221;, the basic idea is that you set a clear, concrete trigger: &#8220;when I walk through my front door after work&#8221;, followed by an action that you&rsquo;ll take after the trigger: &#8220;I will put on my running clothes.&#8221; <a href="http://www.psych.nyu.edu/gollwitzer/06_Gollwitzer_Sheeran_Implementation_Intentions_And_Goal.pdf">Results from almost 100 studies</a> find that people who make these trigger-action plans are significantly more likely to reach their goals, across a variety of domains.</p>

<p>For this to work, your trigger should be something specific and obvious &mdash; so it will be very clear to you when it&rsquo;s occurred. For example, say your New Year&rsquo;s resolution is to start flossing (not exactly exciting, I know, but a useful habit all the same). A bad trigger for flossing your teeth would be something like &#8220;in the evening&#8221; &mdash; this is far too vague and will likely pass you by. A much better trigger would be &#8220;when I put down my toothbrush after brushing&#8221;, which is much clearer.</p>

<p>The action you have to take should also be small and very easily doable. You&rsquo;re trying to build an automatic connection between the trigger and the action, so it becomes a habit &mdash; the easier the action is, the more likely this will happen.</p>
<h2 class="wp-block-heading">4) Change your environment</h2><img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/2909112/shutterstock_124059307.0.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" alt="dessert bed" title="dessert bed" data-has-syndication-rights="1" data-caption="" data-portal-copyright="" /><p class="caption">Maybe don&#8217;t keep the dessert INSIDE your bed. (<a href="http://www.shutterstock.com/">Shutterstock</a>)</p>
<p>Research also finds that one of the most effective ways to change your habits is to<a href="http://www.psychologytoday.com/blog/habits-not-hacks/201408/want-change-your-habits-change-your-environment"> change your environment</a>. If you can set up your surroundings in a way that makes your desired behavior easy or natural, you&rsquo;re much more likely to stick to it.</p>

<p>If you&rsquo;re on a diet, don&rsquo;t buy unhealthy food and keep it around the house. If you want to go running in the mornings, put your running clothes and shoes by your bed. I&rsquo;ve personally found the latter surprisingly effective &mdash; it might not seem like much, but the effort it takes to dig my trainers out of the cupboard is often enough to keep me in bed. In general, anything that makes keeping your resolution more natural and less effortful &mdash; removing distractions and temptations, putting reminders in relevant places &mdash; will make you much more likely to actually keep it.</p>
<h2 class="wp-block-heading">5) Ask yourself: how surprised would I be if I failed?</h2><img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/2909138/shutterstock_96492581.0.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" alt="surprise" title="surprise" data-has-syndication-rights="1" data-caption="" data-portal-copyright="" /><p class="caption">Would you be <em>this</em> surprised? (<a href="http://www.shutterstock.com/">Shutterstock</a>)</p>
<p>I recently attended a workshop run by the <a href="http://rationality.org">Center for Applied Rationality</a> (CFAR), a San-Francisco based nonprofit who teach research-based techniques for improving your productivity, making better decisions, and achieving your goals. Amongst many other insights, they suggest using a &#8220;surprise-o-meter&#8221; to check how likely your plan is to work. Once you&rsquo;ve made a plan to achieve your resolution, ask yourself, &#8220;how surprised would I be if I didn&rsquo;t end up meeting this goal?&#8221; Your sense of surprise is some indication of how solid your plan really is &mdash; if you wouldn&rsquo;t be that surprised, your plan probably has a few holes.</p>
<h2 class="wp-block-heading">6) Identify reasons you might fail</h2><img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/2909162/shutterstock_110625482.0.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" alt="checklist" title="checklist" data-has-syndication-rights="1" data-caption="" data-portal-copyright="" /><p class="caption">&#8220;Well, hmm, let&#8217;s see, there&#8217;s my own defects as a person, the perfidy of my enemies, &hellip;&#8221; (<a href="http://www.shutterstock.com/">Shutterstock</a>)</p>
<p>Simply knowing you&rsquo;re unlikely to succeed isn&rsquo;t that helpful, though &mdash; you also need to be able to do something about it. <a href="http://www.psych.nyu.edu/oettingen/index.html">Gabriele Oettingen</a>, a psychology professor at New York University, suggests that the key is actually <a href="http://www.nytimes.com/2014/10/26/opinion/sunday/the-problem-with-positive-thinking.html?_r=2">anticipating the concrete ways in which your goal might fail</a>. Oettingen and colleagues have conducted a <a href="http://psycnet.apa.org/psycinfo/2010-09923-006">number</a> of <a href="http://www.ajpmonline.org/article/S0749-3797(08)00831-3/abstract">studies</a> using a technique known as &#8220;mental contrasting&#8221;: first focusing on your goal and why you want to attain it, and then turning to thinking about the obstacles standing in your way of that goal. What they find is that people who use &#8220;mental contrasting&#8221; to identify and overcome possible failure modes are twice as likely to stick with their goals.</p>

<p>Imagine yourself 6 months from now, having broken your New Year&rsquo;s resolution, and feeling a bit down on yourself. What happened? What things might have gotten in the way? Maybe you&rsquo;ve tried to meet a similar goal in the past and failed, in which case that&rsquo;s a perfect source of information: what mistakes have you made in the past?</p>

<p>Once you&rsquo;ve got a list of your possible &#8220;failure modes&#8221;, you can guard against them. How can you ensure these specific barriers don&rsquo;t hold you back? For example, you might realize you&rsquo;re going to find it hard sticking to your diet when friends offer you treats &mdash; and so pre-warn everyone you know to keep the cakes far away from you.</p>

<p>Having done this, return to your surprise-o-meter: now how surprised would you be if you failed, with all these precautions in place? Hopefully a little more so. You might even want to repeat this process until your plan is so foolproof you&rsquo;d be astonished if it didn&rsquo;t work.</p>
<h2 class="wp-block-heading">7) Set a time to check in</h2><img src="https://platform.vox.com/wp-content/uploads/sites/2/chorus/uploads/chorus_asset/file/2909170/shutterstock_152293880.0.jpg?quality=90&#038;strip=all&#038;crop=0,0,100,100" alt="clock" title="clock" data-has-syndication-rights="1" data-caption="" data-portal-copyright="" /><p class="caption">Clocks are common visual metaphors for the concept of &#8220;time.&#8221; (<a href="http://www.shutterstock.com/">Shutterstock</a>)</p>
<p>A big problem with new year&rsquo;s resolutions is they are such a one-off. Once a year, we &#8220;resolve&#8221; to do things differently &mdash; but this burst of motivation inevitably fails as we slip back into everyday life, and we forget about our goals. Research in goal setting consistently finds that <a href="http://faculty.chicagobooth.edu/ayelet.fishbach/research/Feedback_Frontiers.pdf">feedback on how you&rsquo;re progressing is vital for staying motivated</a> and achieving your goals.</p>

<p>If you really want to keep your resolutions, setting them once isn&rsquo;t going to cut it: it&rsquo;s vital that you check in and ask yourself: How am I doing? Have I made as much progress towards this goal as I&rsquo;d like? Is there anything I can do to improve my plan going forwards? Is this a goal I really still care about?</p>

<p>As well as allowing you to refine your goals and plans, this is an opportunity to regain that motivation and excitement you felt when you initially made those resolutions on January 1st. Because at the end of the day, that&rsquo;s why we so often fail to keep our resolutions: we forget about them and why they&rsquo;re important.</p>
<p><strong>Read more: </strong><a href="http://www.vox.com/2014/12/29/7434433/new-years-resolutions-psychology" target="_blank" rel="noopener">&#8220;The science of actually keeping your New Year&#8217;s resolutions.&#8221;</a></p>
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