How do you make meaningful and sustainable change?

Most people know what healthy lifestyle changes they need to make but it can be hard to implement and stick with new choices.  Eighty percent of us are not thriving while 95% don’t engage in the top five health habits.

People are stuck.  Rates of non-adherence to chronic illness regimens have been reported to be as high as 50-80%. 

Most people feel they don’t have the resources they need to change. 

Most change comes from individual beliefs about risks and benefits, motivation, self-efficacy, and environmental influence. 

So how can you be successful?

Set realistic and achievable goals.

Instead of expecting to change your entire lifestyle or dietary pattern instantaneously, start with small achievable goals.  When you set practical goals that are obtainable, this builds momentum, motivation, and confidence to maintain and set further goals. 

Build on your success and start new habits slowly. 

The fastest way forward is sometimes not the smartest.  Have patience and know that you are building long term sustainable change.  This takes time.

Make habits you can keep. 

Starting simplistically can make it easier.  For example, swap an apple and your favorite unsweetened nut butter instead of a bagel for breakfast.

Track your progress. 

Tracking helps you hold yourself accountable.  It also helps in understanding your setbacks and helps you see your progress. 

Change one behavior at a time. 

You don’t have to do it all at once if this is overwhelming for you. 

Utilize cognitive behavioral techniques. 

Increase awareness of your emotions surrounding the change.  Identify non-productive thoughts and beliefs that interfere with change.  Reframe your self-talk to address these emotions, thoughts, and beliefs.

Empower yourself. 

Celebrate your successes, no matter how small.  Build your confidence through positive statements.  This helps boost self-efficacy and autonomy.

Find a buddy.  Engage your family. 

Affirmative social support keeps you motivated and helps hold you accountable.  We increase the probability of success when we make an oral or written commitment to another person.

Find your why and higher purpose. 

This is the single greatest way to make change sustainable.  Dig deep for your true goals.  Setting a goal to lose weight for a vacation doesn’t maintain sustainable change.  Instead, find true meaning like losing weight so you can be active with your grand kids, set a good example for your children, or improve your health. 

Connect to your values and purpose. 

Ask yourself questions such as:  What do you treasure most about your health and well-being?  How does your health allow you to live your best life, reach your vision, or be your best self?  Finding your true why is motivational fuel to keep you going in the face of big and small challenges.

Find and celebrate your strengths. 

Use them to face and overcome challenges.  Utilize the VIA Institute of Character to get to know your strengths and boost your confidence.  https://www.viacharacter.org/

Above all, be kind to yourself. 

We all make mistakes and have setbacks.  Learn from them and develop a relapse prevention plan.  Self-compassion helps tame negative emotions and thoughts.  Know that you are stronger than you think.

Create a wellness vision.  Design 3-month goals.  Make weekly plans.

What new habit(s) are you ready to develop?

Where would you like to be in three months?

How will you get there?

Set SMART goals. 

SMART stands for specific, measurable, achievable, realistic/relevant, and time bound.

               “I will eat one serving of broccoli at dinner three times this week.”

               “I will drink one full glass of water when I wake up every day this week.”

Build up to a three-month behavioral goal each week in small steps.

Sample Action Plan.

Rather than “I will walk more” say “I will walk at a pace during which I can still speak for 10 minutes three times a week with my husband around our neighborhood in the evenings.”

I will increase this to 15 minutes the third week (step wise plan).

My source of support is my husband, who will remind me to walk with him.

My biggest barrier is feeling tired.  I will remind myself how much more energetic I feel after I walk.