5 Steps to Successful Behavior Change
Since my last post, It’s Never Too Late to Start Again, I had several clients inquire about how to start again, specifically, how to make lasting change. Whether it’s changing your diet or quitting a bad habit, like smoking, lasting change doesn’t happen overnight. With the new year behind us and resolutions starting to dissolve, maybe you’re ready to take the first step towards successful behavior change. By creating a lifestyle with positive habits we can expect better long-term health outcomes as well as deal with life’s stresses more easily - and for those of you living through a pandemic (everyone on this planet), stress is something you are probably familiar with right now.
Awareness (precontemplation)
The first step is to become aware that your lifestyle is not the healthiest one. Are you drinking a few cups of coffee to wake you up in the morning and then drinking a few glasses of wine to relax you at night? Have you lost the natural rhythm of your sleep cycle? This is just one example but we all have habits we know are bad for us that we keep doing anyway (for me it’s eating sweet treats. I have to get rid of them!). Keeping a food/activity diary is one way you can track your patterns and habits to become aware of what you’re doing (and not doing). That might be your first step to living a healthier life.
Contemplation
Once you’ve figured out what needs to change, maybe you start contemplating what your options are to successfully achieve your goal. It’s okay if you’re not ready to give up sugar completely. Just think about ways you might find what you’re looking for from other means (i.e. natural sugar, like fruit), or ways to reduce your unhealthy behavior (limit yourself to a smaller dose of sugar in your coffee).
Preparation
Once you start information gathering and planning change you are in the most important stage: preparation. Fifty percent of the people who attempt behavior change and skip this stage will relapse within 21 days, according to Prochaska in his book, Changing for Good.* So take some time to figure this out. Prochaska compares this stage to preparing for a major surgery. How much pre-planning would you do? How much support would you solicit from friends and family? Behavior change is difficult. Give yourself enough time and space to prepare and make a plan.
Action
After committing to change and preparing for it you are ready for action. Start taking the steps you’ve committed to and take action. That might mean removing certain foods from your home so you’re not tempted to eat them, or avoiding certain social situations so you don’t make poor choices. If you’re making a big change that may affect others talk to them about what you’re doing and why. Social support can make a big difference in the rate of your success.
With some behavior change it only takes weeks to see and feel the effects but with others it may take months. Be patient and keep at it.
Maintenance
Once you have been able to successfully make a lifestyle change you are ready to focus on maintenance. Although your habits have changed through action it does take some attention to ensure old patterns don’t return. This may include identifying triggers for relapse and how to manage them.
Remember, these steps don’t only pertain to change in our diet and exercise habits. They can also help with changes we hope to make in our relationships. If you aren't sure where to start, or are stuck on a certain step, reach out to me and let me know how I can help! For ideas on simple changes you can make to kick-start your journey to wellness check out my post on 20 Habits for a Healthier You.
In health & wellness,
