10 Scientifically Proven Ways to Stick to Your New Year's Resolutions

iStock.com/Soulmemoria
iStock.com/Soulmemoria

New Year's resolutions have a habit of being broken more than any other goals. This year, impress your friends and show yourself resolved to follow through with these 10 scientifically-proven ways to honor your commitments to self-improvement and healthy change.

1. To feel more fulfilled, volunteer.

Volunteers serving food to the needy
belchonock/iStock via Getty Images Plus

People who volunteer as little as two hours each week report greater happiness, sense of purpose, and increased health. One study in Social Science and Medicine suggests that volunteering might contribute to happiness levels "by increasing empathic emotions, shifting aspirations," and helping people to re-evaluate their own life situations. Moreover, volunteering is protective in older adults against cognitive and physical decline.

2. To increase discipline, reduce "activation effort."

Women playing music together at home
Rawpixel/iStock via Getty Images Plus

If you're planning to learn a new language or unpack that ukulele in 2020, you might want to take advantage of "happiness researcher" Shawn Achor's "20 second rule." The author of The Happiness Advantage discovered that just 20 extra seconds of "activation effort"—the energy it takes to get started—is enough to cause most people not to do an activity. He found that if he reduced the time it takes to do something new by 20 seconds, such as moving the guitar next to the couch instead of hiding it away in the closet, he was more likely to do it every day.

3. To be more creative, make art when you're happy.

Couple paints outdoors
fstop123/iStock via Getty Images Plus

Contrary to the popular notion that tortured artists make the best art, a study in the journal Nature found a link between increased creativity and positive emotion. Lead author Malinda McPherson found that "emotion has a huge effect on the way our brains can be creative," she told The Atlantic. Her research with jazz musicians found that positive emotion was related to a "deeper state of creative flow."

4. To be more productive, take more breaks.

Close up of alarm clock with message break time on wooden tabletop
LightFieldStudios/iStock via Getty Images Plus

If 2020 is the year you aim to become more productive, the best thing you can do for yourself is to take more breaks. That’s right, do less to do more. A study in the Journal of Applied Psychology found that frequent, short breaks that begin as early as a couple of hours after you begin work are most effective at refreshing employees. Overwork leads to exhaustion and an increase in stress hormones, which can create cycles of burnout.

5. To experience greater happiness, travel more.

Tourist visiting Spain
martin-dm/iStock via Getty Images Plus

Research shows we are happier when we spend our money on experiences and travel versus obtaining material things. Don’t forget the axiom, you can’t take it with you when you die … People’s greatest regrets at the end of their lives tend to be the things they did not do. A study in Psychological Science, in which participants were fed chocolates, found that we tend to focus most potently on the "last" of an experience, so end your vacations on a high note.

6. To quit smoking, don't go at it alone.

A woman breaks a cigarette in half.
Sezeryadigar/iStock via Getty Images Plus

While there is an undeniable physical addiction to break with smoking, the National Institutes of Health has found that smoking cessation counseling programs and/or cognitive behavioral therapy are the most effective way to ensure you can quit. Of course, nicotine replacement therapy (NRT), which may include weaning off cigarettes through nicotine gum, nasal sprays, patches, or lozenges, improves quit rates by as much as 50 to 70 percent over no NRT therapy, so the two methods together may give you mega quitting power.

7. To lose weight, stop focusing on weight.

Woman jogging up stairs.
praetorianphoto/iStock via Getty Images Plus

Focusing on how much you weigh can defeat the process of trying to lose weight, according to neuroscientist Sandra Aamodt, author of Why Diets Make Us Fat. She asserts that our brains control our body weight at a "set point" within 10 to 15 pounds, because the brain is hardwired for survival. The brain perceives diets as a threat to survival and increases stress hormones, which are also linked to increased weight gain.

Aamodt suggests concentrating on a slow and steady regime of regular exercise, good food choices, and stress reduction instead. But don’t rely upon exercise alone. Try mindful eating—pay careful attention to your feelings and attitudes about food and choose opportunities to give your body what it needs versus what it craves.

8. To save more money, restrict your access.

A piggy bank
MarsBars/iStock via Getty Images Plus

When you make it harder to take out money, you save more. According to a study in the Quarterly Journal of Economics, participants who committed to a restricted access savings account, versus a control group that did not, saved more money than the control. You can set up a savings account that penalizes you for taking out money over a certain dollar amount or more than a specified number of times per month. You could also take a set chunk of savings and invest it in a Certificate of Deposit (CD), which has a fixed investment period of usually several years, and a fixed interest rate, so you’re guaranteed not to lose any money.

9. To form new habits, give them time to stick.

A calendar
Tevarak/iStock via Getty Images Plus

Popular science has erroneously spread the belief that all it takes to forge a new habit is about one month of consistent activity. A British researcher found that, in fact, it’s closer to 66 days. Luckily, you can miss a day in there, so long as you lay out a plan in advance that sets out concrete actions you can take on a daily basis, and do not feel pressured to "perform."

10. Choose a resolution that doesn't require willpower.

Young woman resisting chocolate bar
Deagreez/iStock via Getty Images Plus

The secret to successfully following through on any of these resolutions is to start with those that don’t require willpower. A body of research has found that when people must exert extreme willpower, a function of the prefrontal cortex, it exhausts other functions such as mental endurance and the will to follow through. Willpower is a mental muscle that must be trained, so consider choosing a resolution that adds something to your life (such as joining a book club or making more homemade smoothies), rather than taking away (such as cutting out sugar or drinking all at once). Or, make strengthening your willpower your resolution.

This story originally ran in 2016.

10 of the Best Indoor and Outdoor Heaters on Amazon

Mr. Heater/Amazon
Mr. Heater/Amazon

With the colder months just around the corner, you might want to start thinking about investing in an indoor or outdoor heater. Indoor heaters not only provide a boost of heat for drafty spaces, but they can also be a money-saver, allowing you to actively control the heat based on the rooms you’re using. Outdoor heaters, meanwhile, can help you take advantage of cold-weather activities like camping or tailgating without having to call it quits because your extremities have gone numb. Check out this list of some of Amazon’s highest-rated indoor and outdoor heaters so you can spend less time shivering this winter and more time enjoying what the season has to offer.

Indoor Heaters

1. Lasko Ceramic Portable Heater; $20

Lasko/Amazon

This 1500-watt heater from Lasko may only be nine inches tall, but it can heat up to 300 square feet of space. With 11 temperature settings and three quiet settings—for high heat, low heat, and fan only—it’s a dynamic powerhouse that’ll keep you toasty all season long.

Buy it: Amazon

2. Alrocket Oscillating Space Heater; $25

Alrocket/Amazon

Alrocket’s oscillating space heater is an excellent addition to any desk or nightstand. Using energy-saving ceramic technology, this heater is made of fire-resistant material, and its special “tip-over” safety feature forces it to turn off if it falls over (making it a reliable choice for homes with kids or pets). It’s extremely quiet, too—at only 45 dB, it’s just a touch louder than a whisper. According to one reviewer, this an ideal option for a “very quiet but powerful” heater.

Buy it: Amazon

3. De’Longhi Oil-Filled Radiator Space Heather; $79

De’Longhi/Amazon

If you prefer a space heater with a more old-fashioned vibe, this radiator heater from De’Longhi gives you 2020 technology with a vintage feel. De’Longhi’s heater automatically turns itself on when the temperatures drops below 44°F, and it will also automatically turn itself off if it starts to overheat. Another smart safety feature? The oil system is permanently sealed, so you won’t have to worry about accidental spills.

Buy it: Amazon

4. Aikoper Ceramic Tower Heater; $70

Aikoper/Amazon

Whether your room needs a little extra warmth or its own heat source, Aikoper’s incredibly precise space heater has got you covered. With a range of 40-95°F, it adjusts by one-degree intervals, giving you the specific level of heat you want. It also has an option for running on an eight-hour timer, ensuring that it will only run when you need it.

Buy it: Amazon

5. Isiler Space Heater; $37

Isiler/Amazon

For a space heater that adds a fun pop of color to any room, check out this yellow unit from Isiler. Made from fire-resistant ceramic, Isiler’s heater can start warming up a space within seconds. It’s positioned on a triangular stand that creates an optimal angle for hot air to start circulating, rendering it so effective that, as one reviewer put it, “This heater needs to say ‘mighty’ in its description.”

Buy it: Amazon

Outdoor Heaters

6. Mr. Heater Portable Buddy; $104

Mr. Heater/Amazon

Make outdoor activities like camping and grilling last longer with Mr. Heater’s indoor/outdoor portable heater. This heater can connect to a propane tank or to a disposable cylinder, allowing you to keep it in one place or take it on the go. With such a versatile range of uses, this heater will—true to its name—become your best buddy when the temperature starts to drop.

Buy it: Amazon

7. Hiland Pyramid Patio Propane Heater; Various

Hiland/Amazon

The cold’s got nothing on this powerful outdoor heater. Hiland’s patio heater has a whopping 40,000 BTU output, which runs for eight to 10 hours on high heat. Simply open the heater’s bottom door to insert a propane tank, power it on, and sit back to let it warm up your backyard. The bright, contained flame from the propane doubles as an outdoor light.

Buy it: Amazon

8. Solo Stove Bonfire Pit; $345

Solo Stove/Amazon

This one is a slight cheat since it’s a bonfire pit and not a traditional outdoor heater, but the Solo Stove has a 4.7-star rating on Amazon for a reason. Everything about this portable fire pit is meticulously crafted to maximize airflow while it's lit, from its double-wall construction to its bottom air vents. These features all work together to help the logs burn more completely while emitting far less smoke than other pits. It’s the best choice for anyone who wants both warmth and ambiance on their patio.

Buy it: Amazon

9. Dr. Infrared Garage Shop Heater; $119

Dr. Infrared/Amazon

You’ll be able to use your garage or basement workshop all season long with this durable heater from Dr. Infrared. It’s unique in that it includes a built-in fan to keep warm air flowing—something that’s especially handy if you need to work without wearing gloves. The fan is overlaid with heat and finger-protectant grills, keeping you safe while it’s powered on.

Buy it: Amazon

10. Mr. Heater 540 Degree Tank Top; $86

Mr. Heater/Amazon

Mr. Heater’s clever propane tank top automatically connects to its fuel source, saving you from having to bring any extra attachments with you on the road. With three heat settings that can get up to 45,000 BTU, the top can rotate 360 degrees to give you the perfect angle of heat you need to stay cozy. According to a reviewer, for a no-fuss outdoor heater, “This baby is super easy to light, comes fully assembled … and man, does it put out the heat.”

Buy it: Amazon

Sign Up Today: Get exclusive deals, product news, reviews, and more with the Mental Floss Smart Shopping newsletter!

This article contains affiliate links to products selected by our editors. Mental Floss may receive a commission for purchases made through these links.

Want to Fall Asleep Faster? Try This Breathing Technique

Andrea Piacquadio, Pexels
Andrea Piacquadio, Pexels

Struggling to fall asleep can feel like a hopeless battle. It often seems like the harder you try turning your brain off, the less likely it is to happen. One way to trick yourself into falling asleep fast is finding something to concentrate on other than how long you've been awake. For nights when your thoughts just won't stay quiet, try the 4-7-8 technique.

According to Simplemost, the 4-7-8 breathing method is meant to combat anxiety, restlessness, and other enemies of a good night's sleep. The actual technique is simple: Just inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Like counting sheep, measuring out your breaths gives your brain something to do that isn't obsessing about your hectic day or the day ahead.

Taking slow, deliberate breaths has also been proven to reduce stress. Neurons that influence calmness have been found in the breathing control centers of mouse brains. In humans, deep breathing has long been central to mindfulness practices like yoga and meditation. The 4-7-8 breathing technique functions as both a distraction from your thoughts and a way to combat any anxious sensations that may be keeping you awake.

The next time you find yourself tossing and turning at night, try anywhere between three and eight rounds of this breathing technique to calm your body and mind. And to get the best rest possible, make sure you're settling into the best sleep position for your health.

[h/t Simplemost]