Feel like you want to make some positive changes in your lifestyle? We all know how hard it is to really do that. Here are some insights about how to make it happen, from an excellent article I saw in the New York Times a few months ago.
· Choose well. What changes do you want to make? What will make you grateful that you have changed? Don’t fall into the trap of picking something just because you think you ‘should’.
· A unifying theme. Select a general ‘theme’ that expresses that change to use as your goal. Don’t be too specific! Yoy will want to experiment with different ways to change until you find something that works for you.
· Better habits. If you want to ‘break bad habits’, think instead of changing them into better ones. Think about the ‘trigger or cues’ for those bad habits. Experiment with different behaviors to use when those triggers or cues come up. Example: if you always snack in the evening because you are bored, have better alternatives already waiting…a crossword puzzle, a movie, a Ted talk.
· Start small. Break your new behavior into easy, small pieces to get started. If you want to have a healthier diet, start with just one meal a week that is ‘plant-based’. If you want to exercise more, begin parking farther away from the door at work each day.
· Reward yourself. Immediate ‘payoff’ is necessary for a habit to form. But the best rewards are ‘intrinsic’ so use those—take the time to notice and name how you feel after a good Pilates workout. “I feel stronger and leaner!”
· Environment ‘design’. Think about how you can actually change your environment to help yourself with your goals. If you want to watch less mindless TV, for example, unplug the television. If you want to be active outside, look for a weekend cycling group that you can join. Those new friends will help you keep it up.
· Recovery plan. You will fail sometimes. Think about when that might happen and plan for your ‘recovery’ from those. If you’ve chosen to drink less, have a plan for Friday night happy hours with your work colleagues. Tell others about your goals so they can support you.
· Celebrate often. Take a selfie when you are sweating from your workout. Tell your best friend about your ‘all-vegetable dinner’ last night. Write a thank you note to yourself from your ‘future me’! Experts say that effective and long- lasting behavior changes are much more likely when you are feeling gratitude and authentic pride. Least effective emotions: shame, guilt and fear.
Good luck! The article finishes by telling us… “Although big, long-term change isn’t easy, it is possible. Habits are not a finish line to be crossed…they’re a lifestyle to be lived.”