I want to change. What should I know?

on 20 February 2020 by Droobi

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How many times you have made resolutions to become healthier but only stuck with it for the first few weeks? The act of saying that we want to lose weight, get rid of our diseases and have more energy … is easier than actually applying what needs to be done every single day. Fortunately, there is science behind the success in behavior change; a substantial amount of research has identified strategies that can increase your chances of success in replacing your bad habits for good. How about doing it correctly this time? Get ready and take notes because with the following strategies you have higher chances of making your healthy changes last!

1. Identify your motivation

You need a strong personal motivation to back up the health behavior change you want to achieve. Ask yourself why you want to change and what do you expect to gain? Write down your reasons for making the change and read them every day.


2. Choose your goal carefully

We don’t try what we think we can’t do. The mere thought of a big difficult goal can cause you anxiety and fear. In contrast, small attainable goals build up your confidence and skills, making the change journey enjoyable and therefore sustainable.


3. Predict the obstacles

For example, if you're cutting down on carbohydrates, brainstorm situations that cause you to eat excess carbohydrates, and plan to avoid them. If dining out with friends is one of these situation, plan to go out for a walk with them rather than dinner.


4. One step at a time

Even when your goals are attainable, do not commit to too many at the same time. Preserve your focus and avoid exhausting your willpower. Once you have succeeded in one change making it part of your daily routine, move your focus on achieving the next goal.


5. Get support

Let your family, friends, and co-workers who care about you know that you're making a change and seek their support. You can also get an extra dose of encouragement from joining health apps and online communities of people who share your health goals on social media.


6. Knowledge is a precursor of change

Learn as much as you can about the healthy behavior you want to adoptfrom every trusted source you can reach. This will further motivate you to keep doing the new behavior and stick with it in the long term.


7. Maintain that change

Practice the new behavior every day, until it becomes a habit, done without effort naturally.

Change is a process, that might take a long time and several trials for it to be well adopted. Most people relapse at some point and start over; Knowing that this is just a normal part of the process, allows you to think of it as a lesson for yourself. With every relapse you will know better how to adjust your lifestyle to avoid it the next time,  your plan for change will be fine-tuned and you will be ahead of your game.