The information contained in this article is not intended as legal advice and may no longer be accurate due to changes in the law. Consult NHMA's legal services or your municipal attorney.
Nine steps to help you make behavior change last.
Do you feel stuck? Have you been trying to make a change and just can’t seem to find the motivation?
Changing a behavior can be hard, but it doesn’t have to feel scary or impossible. The decision to start any health-related journey is often the hardest first step. In order to make a change you have to be motivated to make that change and believe in your abilities.
The Stages of Change Model, also called the Transtheoretical Model, explains an individual’s readiness to change their behavior. It describes the process of behavior change as occurring in stages. Individuals can move back and forth through these stages.
Creating new habits — and making these new habits last — can be hard but anyone can make a meaningful change.
Tips to Make Behavior Change Last:
- Create SMART goals: SMART stands for Specific, Measurable, Attainable, Realistic, Time-based.
- Set reminders and hold yourself accountable: By setting deadlines and reminders, you can prioritize tasks effectively and ensure everything gets done on time.
- Journal and write daily activities: Activity logs help you to stay on track and see your progress.
- Celebrate small successes and reward yourself: Celebrating small wins can boost your mood and improve confidence in your accomplishments, keeping you motivated as you pursue a larger goal.
- Establish a good routine: All healthy routines should include eating a nutrition-rich diet, exercising, and getting enough sleep, but no two routines will be exactly the same.
- Create a support system: Healthy relationships mean hanging around with people who want to achieve similar goals or support you in your goals. Every connection you make matters.
- Reflect: Self-reflection is the ability to witness and evaluate one’s own cognitive, emotional, and behavioral processes. Be in the moment and be realistic with yourself.
- Continue to grow: Continual progress requires a proactive approach to evaluating your goals. Regular assessments help you identify what’s working and what may need adjustments.
- Maintain and embrace new habits: The goal is not just short-term success but long-term sustainability. Make adjustments that align with your lifestyle, ensuring your plan remains realistic and enjoyable.
What do you want to change or what do you hope to change? Is this something you can do on your own or do you need help? There are many questions that can come up when you decide to make a behavior change. Asking yourself these questions is the first step; behavior change truly starts with you.
As a Wellness Advisor and Certified Health Coach, I teach the stages of change as well as walk through them in my own life. I grew up as a student athlete and competed all the way through college. Sports for me was more than just being physically active; it was a huge stress reliever. After college I felt lost and unsure of how or what I would do to get that same enjoyment and stress relief as I got from competing. I did some trial and error, went to the gym, joined groups, and did at-home workouts before I finally found what worked for me.
When I became a mother, I found I needed to adjust my schedule and, at times, give myself grace for doing what I could. Life has ups and downs and so does any health journey — there are setbacks and adjustments that need to be made along the way. As long as you keep moving forward and pushing toward your goals, you can’t lose. Believe in yourself and make a change today!
Taylor Bowse is a Wellness Advisor with HealthTrust and Certified Health Coach. She is passionate about helping others improve their overall well-being.