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How to stick to your 2022 goals — and why most people fail

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If you’re already slipping on your New Year’s resolutions, here’s some good news: You have plenty of time to get back on track, and stick to your goals all year long.

That’s according to psychologist and behavioral scientist Ayelet Fishbach, who knows a thing or two about the science of motivation.

“I’ve been studying motivation since the end of the ’90s,” Fishbach, a professor of behavioral science at the University of Chicago Booth School of Business, tells CNBC Make It.

According to Fishbach, New Year’s resolutions often fail because people pick goals that they dread doing every day. To truly follow through on your resolutions, she says, start by instead picking goals that excite you.

“The main factor that we found [in our research] that predicts success in your resolutions is intrinsic motivation,” she says.

But that’s just the first step. In her new book, “Get It Done: Surprising Lessons from the Science of Motivation,” Fishback urges people to focus on four key areas when creating their goals:

Set goals that aren’t chores

To start, Fishbach recommends asking yourself two questions:

  • Do my goals fit the person I am, and are they ideal goals for the person I hope to become?
  • Can I make my goals feel more exciting by focusing on what I’m trying to achieve, rather than the means I’m using to achieve them?

Once you have a goal that excites you, find a way to attach a reward or immediate gratification to it. For example, if your goal is to exercise more, try introducing music, podcasts or audiobooks into your exercise routine — so that you “get” to enjoy listening to something you like while working out.

Attack the ‘middle problem’

In Fishbach’s book, she writes that while the “beginnings and ends are clearly marked, middles can be long and ill-defined in the goal process.”

That’s a problem, she says: People tend to slack off midway “because middle actions don’t seem to matter as much.”

Her advice is to “attack the middle” by setting sub-goals to minimize your tendencies to cut corners. Those sub-goals could be monthly, weekly or even daily. A monthly savings goal, for example, probably feels a lot more attainable than an annual savings goal. Rinse and repeat each month until you’ve reached a full year.

Practice self-control

When you’re practicing self-control, Fishbach says, you need to “know your enemy.” Ask yourself these two questions:

  • What are my main temptations?
  • What are the situations in which I’m most likely to succumb to those temptations?

Then, she says, make a pre-commitment to help you resist those temptations — and reward yourself when you do. For example, use self-talk by asking yourself what you should do when temptation arises and challenge yourself with high expectations.

Have a support system

Creating a social support system around your goal is vital, Fishbach says: “The presence of others influences our motivation, even when they’re not physically with us.”

For example, having a photograph of a loved one on your desk can trigger a social facilitation effect.

That type of cue makes “you feel like you’re being watched, even when you aren’t,” Fishbach explains. “Such an experience, in turn, motivates you to do well, and to do more, and further increases your cooperation, honesty and generosity.”

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Teladoc Tumbled 38% After Big First-Quarter Loss. Is It Just a Pandemic Play?

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After pandemic drop, Canada’s detention of immigrants rises again By Reuters

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© Reuters. FILE PHOTO: Two closed Canadian border checkpoints are seen after it was announced that the border would close to “non-essential traffic” to combat the spread of novel coronavirus disease (COVID-19) at the U.S.-Canada border crossing at the Thousand Isla

By Anna Mehler Paperny

TORONTO (Reuters) – Canada is locking up more people in immigration detention without charge after the numbers fell during the pandemic, government data obtained by Reuters shows.

Authorities cite an overall rise in foreign travelers amid easing restrictions but lawyers say their detained clients came to Canada years ago.

Canada held 206 people in immigration detention as of March 1, 2022 – a 28% increase compared with March 1 of the previous year. Immigration detainees have not been charged with crimes in Canada and 68% of detainees as of March 1 were locked up because Canada Border Services Agency (CBSA) fears they are “unlikely to appear” at an immigration hearing, according to the data.

The rise puts Canada at odds with Amnesty International and other human rights groups that have urged Ottawa to end its use of indefinite immigration detention, noting CBSA has used factors such as a person’s mental illness as reason to detain them.

A CBSA spokesperson told Reuters that “when the number of entries (to Canada) goes up, an increase in detention is to be expected.” CBSA has said in the past it uses detention as a last resort.

A lawyer told Reuters her detained clients have been in Canada for years.

In the United Kingdom, too, immigration detention levels rose last year after dropping earlier in the pandemic, according to government statistics. Unlike Canada, the United States and Australia, European Union member states have limits on immigration detention and those limits cannot exceed six months.

The rise in detentions puts people at risk of contracting COVID-19 in harsh congregate settings, refugee lawyers say.

Julia Sande, Human Rights Law and Policy Campaigner with Amnesty, called the increase in detentions “disappointing but not surprising,” although she was reluctant to draw conclusions from limited data.

The number of immigration detainees in Canada dropped early in the pandemic, from a daily average of 301 in the fourth quarter (January through March) of 2019-20 to 126 in the first quarter (April through June) of 2020-21.

FEW NO-SHOWS AS DETENTIONS DROPPED

Detaining fewer people did not result in a significant increase in no-shows at immigration hearings – the most common reason for detention, according to Immigration and Refugee Board data.

The average number of no-shows as a percentage of admissibility hearings was about 5.5% in 2021, according to that data, compared to about 5.9% in 2019.

No-shows rose as high as 16% in October 2020, but a spokesperson for the Immigration and Refugee Board said this was due to people not receiving notifications when their hearings resumed after a pause in the pandemic.

Refugee lawyer Andrew Brouwer said the decline in detention earlier in the pandemic shows Canada does not need to lock up as many non-citizens.

“We didn’t see a bunch of no-shows. We didn’t see the sky fall … It for sure shows that the system can operate without throwing people in jail,” Brouwer said.

He added that detainees face harsh pandemic conditions in provincial jails – including extended lockdowns, sometimes with three people in a cell for 23 hours a day.

Refugee lawyer Swathi Sekhar said CBSA officials and the Immigration and Refugee Board members reviewing detentions took the risk of COVID-19 into account when deciding whether someone should be detained earlier in the pandemic but are doing so less now.

“Their position is that COVID is not a factor that should weigh in favor of release,” she said.

“We also see very, very perverse findings … [decision-makers] outright saying that individuals are going to be safer in jail.”

The Immigration and Refugee Board did not immediately respond to a Reuters request for comment.

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Nasdaq futures rise as market attempts comeback from April sell-off, Meta shares soar

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Stock futures rose in overnight trading as the market shook off the April sell-off and investors reacted positively to earnings from Meta Platforms.

Futures on the Dow Jones Industrial Average added 70 points or 0.2%. S&P 500 futures gained 0.7% and Nasdaq 100 futures jumped 1.2%.

The moves came as shares of Meta surged more than 18% after hours following a beat on earnings but a miss on revenue, a sign that investors may see signs of relief in the beaten-up tech sector. Shares were down 48% on the year heading into the results.

Meanwhile, shares of Qualcomm gained 5.6% in extended trading on the back of strong earnings while PayPal rose 5% despite issuing weak guidance for the second quarter.

“I think a lot of people want to believe that earnings are going to pull us out of this, but earnings are not what got us into this,” SoFi’s Liz Young told CNBC’s “Closing Bell: Overtime” on Wednesday. “… But the reality is there are so many macro headwinds still in front of us in the next 60 days that the market is just hard to impress.”

The after-hour activity followed a volatile regular trading session that saw the Nasdaq Composite stoop to its lowest level in 2022, as stocks looked to bounce back from a tech-led April sell-off. The index is down more than 12% since the start of April.

In Wednesday’s regular trading, the tech-heavy Nasdaq ended at 12,488.93, after rising to 1.7% at session highs. The Dow Jones Industrial Average rose 61.75 points, or 0.2%, to 33,301.93 propped up by gains from Visa and Microsoft, while the S&P 500 added 0.2% to 4,183.96.

Investors await big tech earnings on Thursday from Apple, Amazon and Twitter, along with results from Robinhood. Jobless claims are also due out Thursday.

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