Many people experience a common reaction: when they encounter their first obstacle after setting a goal, they often feel it is impossible to achieve, making them more likely to give up. This includes missing a workout at the gym, slipping back into an old habit after quitting, or avoiding exercise for the day. Marissa Sharif, an assistant professor of marketing at the Wharton School, discussed this issue on the Ripple Effect podcast. She refers to this reaction as the “What the hell?” effect. When someone misses a workout or fails to meet a budget goal, they often abandon their plans entirely, thinking that since they failed today, they cannot succeed in the long run.
However, Sharif’s research offers some good news. She found that if people anticipate potential setbacks while working toward their goals, they are more likely to succeed. For instance, if someone misses a gym day, they might think they cannot meet their goal. But if they include some planned skip days in their schedule, they are more likely to resume their efforts after a setback. In her study, Sharif examined three scenarios for individuals aiming to reach 10,000 steps daily: A.) 10,000 steps every day B.) 10,000 steps five days a week C.) 10,000 steps five days a week, allowing for two skip days. She noted that the third option performed better than both the seven-day and five-day plans. This is because people are less inclined to use their skip days, yet having them available helps if they need to take a break.
Including skip days in a plan can help people feel less discouraged when they miss a day, making them less likely to abandon their goals. This approach helps reduce negative feelings associated with not meeting goals and supports individuals in their progress week after week. A 2021 study by Sharif and Suzanne Shu with 315 graduate students showed that participants with skip days reached their step goals on 40% more days per week than those without this flexibility. It’s reassuring to recognize that everyone makes mistakes, and achieving goals doesn’t just rely on strict discipline. Life can be unpredictable, and it’s okay to acknowledge when motivation is low. By creating a goal system that allows for some leniency, individuals can stay on track while being kind to themselves. What are your thoughts on incorporating skip days in your own goals?
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Source: Upworthy, by Tod Perry