{"id":22496,"date":"2025-05-07T14:16:40","date_gmt":"2025-05-07T06:16:40","guid":{"rendered":"https:\/\/www.csr.ntnu.edu.tw\/?p=22496"},"modified":"2025-05-07T14:36:42","modified_gmt":"2025-05-07T06:36:42","slug":"help-kids-stick-to-goals-with-a-goal-achievement-system","status":"publish","type":"post","link":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/en\/2025\/05\/07\/help-kids-stick-to-goals-with-a-goal-achievement-system\/","title":{"rendered":"[Academic] Professor Hung Tsung-Min: How to Help Kids Stick to Goals with a \u201cGoal Achievement System\u201d"},"content":{"rendered":"\t\t
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ORIGINAL ARTICLE PUBLISHED\u00a0 ON 2024-01-04<\/p>

At the End of the Year, Many Set New Year\u2019s Resolutions\u2014But Most Struggle to Follow Through<\/strong>. This phenomenon, often called the “New Year\u2019s Resolution Syndrome,” refers to setting goals but failing to achieve them\u2014leading to disappointment and a diminished sense of self-worth.<\/p>

\u201cHumans are creatures of habit\u2014change is never easy,\u201d<\/strong> says Professor Hung Tsung-Min, a research professor in the Department of Physical Education and Sport Sciences at National Taiwan Normal University. He points out that international studies have shown 80% of New Year\u2019s resolutions fail by February. Clearly, it\u2019s easy to plan but hard to follow through.<\/p>

However, there are ways to overcome this cycle of giving up too soon.<\/p>

Hung shares that our brains and minds are like muscles\u2014they can be trained. When making New Year\u2019s resolutions, you can apply psychological strategies such as setting “micro-goals” to boost your sense of achievement, using a “magnifying glass” mindset to recognize small progress, or applying the concept of “pacing” to enhance endurance and follow-through.<\/p>

From Eight-Time National Table Tennis Player to Neuroscience & Sports Psychology Expert<\/strong><\/p>

Hung Tsung-Min is the chief of NTNU\u2019s Sports and Brain Science Research Team and a legendary figure in Taiwan\u2019s sports world. Coming from a poor family, he was selected by a teacher in elementary school to join the table tennis team. Just over a year later, he won a national championship, causing a sensation at the time.<\/p>

When Taiwan\u2019s Zuoying Training Center (now the National Sports Training Center) was established during his junior high years, Hung became one of its first athletes. He qualified for the national team for eight consecutive years, representing Taiwan in international competitions.<\/p>

During his time at the training center, he came across a book about blood types, which sparked his curiosity. He began observing whether athletes’ performances differed based on blood type. He noticed that although national-level athletes often shared similar talent and training, their individual outcomes varied.<\/p>

“Decades of Mental Skills Research and Olympic Athlete Coaching”<\/strong><\/p>

After retiring from competitive sports, he pursued studies at Fu Jen Catholic University, then at NTNU\u2019s graduate school, and eventually earned a Ph.D. from the University of Maryland.<\/p>

Upon returning to Taiwan, he focused on cognitive neuroscience in sports and established a psychophysiology lab. He was elected as a fellow of the American National Academy of Kinesiology\u2014only the second Taiwanese person to receive the honor.<\/p>

In addition to teaching, Hung applies scientific approaches to help train Olympic athletes. He recently published a book titled Breaking Through Inertia<\/em>, sharing how to use psychological skills to step out of your comfort zone with minimal pain.<\/p>

The Brain Is Energy-Hungry\u2014Habits Help Save Energy<\/strong><\/p>

Why do so many people abandon their resolutions? Hung explains that from a cognitive neuroscience perspective, our outward behaviors result from millions of neurons interacting. Roughly half of our daily actions are habitual.<\/p>

This is an evolutionary adaptation: the human brain makes up only about 2% of our body weight but consumes 20\u201325% of our energy. To conserve energy, we develop \u201cefficiency modes\u201d\u2014automated behaviors like brushing teeth, getting dressed, or commuting\u2014which are hardwired into our neural circuits after countless repetitions.<\/p>

To form a new habit, you have to disrupt this inertia. For example, if someone usually relaxes with TV dramas after work, resolving to exercise instead means changing the default pattern. \u201cPutting on sneakers and going for a walk\u201d is less intuitive and requires more effort than simply turning on the TV.<\/p>

Intentional Practice Is Key to Breaking Out of the Comfort Zone<\/strong><\/p>

Hung compares habits to rivers. Long-established habits are like well-formed rivers with stable courses. New habits are like tiny streams that need enough flow and repetition to carve out new paths\u2014that is, to form new neural circuits.<\/p>

To break inertia and step out of the comfort zone, you must engage your brain\u2019s prefrontal cortex, which controls executive functions. This means making intentional choices. And when the new habit involves a skill\u2014like learning English or playing the piano\u2014it becomes even harder, because of the technical barriers involved.<\/p>

Hard doesn\u2019t mean impossible. Hung advises people to think about complementary strategies and develop their own achievement systems<\/em> when setting resolutions.<\/p>

Four Key Strategies to Build a Goal Achievement System<\/strong><\/p>

Key 1: Think from Three Angles, Create a \u201cProfit & Loss Statement,\u201d and Use Micro-Goals<\/strong><\/p>

When making resolutions, people often set overly ambitious goals. \u201cIt\u2019s like trying to take a giant first step\u2014you\u2019ll probably fall or won\u2019t be able to take the step at all,\u201d Hung says.<\/p>

He suggests first clarifying your real motivation by reflecting on the value<\/em>, sense of achievement<\/em>, and enjoyment<\/em> the goal might bring. Then, list a \u201cprofit & loss\u201d sheet: What benefits will come from taking action? What drawbacks from inaction?<\/p>

This helps you think more critically. Hung stresses the importance of being careful when setting goals\u2014frequent failure to meet goals can harm your subconscious self-efficacy and confidence. Sometimes it\u2019s better not to set a goal than to set one and consistently fail.<\/p>

Goals should also be specific and achievable. Use micro-goals<\/em>\u2014for instance, instead of \u201cI want to lose weight,\u201d say \u201cI want to cut back on bubble tea.\u201d Then consider your current behavior: If you usually drink five cups a week, set a micro-goal of cutting down by one cup. Once you succeed and feel confident, move to the next step.<\/p>

Key 2: Use a \u201cMagnifying Glass\u201d to Notice Small Wins and Activate Positive Attention<\/strong><\/p>

As you work toward your goal, regularly use a mental \u201cmagnifying glass\u201d to recognize progress. For example, if your micro-goal is to climb five flights of stairs a day and you succeed, give yourself credit.<\/p>

Positive attention is also essential. Hung observes that many Taiwanese adults tend to focus on children’s mistakes. A child might score 98 on a test, and the adult immediately asks, \u201cWhere did you lose the 2 points?\u201d<\/p>

While understanding mistakes has value, overemphasis on shortcomings can lead to anxiety and self-doubt, and eventually learned helplessness<\/em>. This leads to withdrawal and self-abandonment.<\/p>

Hung advises giving positive feedback\u2014notice your child\u2019s efforts, improved time management, or willingness to communicate. Any improvement counts. Compare yourself to your past self, and even small progress should be celebrated.<\/p>

Key 3: Minimize Feelings of Failure: Stay Flexible During Execution and Rehearse for Setbacks<\/strong><\/p>

Challenges are inevitable. Hung teaches techniques to help people stay on track and minimize feelings of failure.<\/p>

One example is the \u201cthree-day average\u201d method. If your goal is to climb five flights of stairs daily but you miss a day due to work or illness, adjust your target to \u201c15 floors in three days.\u201d Look at averages, not failure.<\/p>

Also, stay flexible mentally: if you\u2019re in an environment with no stairs, walk more instead. If Plan A doesn\u2019t work, try Plan B.<\/p>

Key 4: Use \u201cSelective Review\u201d and Build a Support Network to Amplify Success<\/strong><\/p>

Along with using a \u201cmagnifying glass,\u201d Hung recommends using a \u201cmagic mirror\u201d to affirm yourself. People who can self-affirm tend to be more motivated and positive.<\/p>

He suggests doing a \u201cselective review\u201d before bed\u2014recall what you did well that day. This boosts positive emotions and reinforces your belief in your abilities, amplifying successful experiences.<\/p>

Humans are social beings and need external affirmation. In academic terms, this is academically called \u201cSocial Reward.\u201d Find a group of like-minded people to share progress and encouragement.<\/p>

For example, join a study group if preparing for an exam, or a fitness or diet community online. Sharing goals and progress with close friends or family can also help.<\/p>

\u201cWhen people have successful experiences, they gain confidence to keep going,\u201d says Hung, who believes that \u201ceveryone has a key that can unlock the positive cycle of life.\u201d<\/p>

Source: Future Family<\/em> \/ Writer: Chi-Ling Huang \/ Editor: Shih-Tse Hu (English Version Powered by ChatGPT, Edited by Serena H.)<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\"\"<\/figure>

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