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You also often feel compelled to eat in moderation, exercise more, drink less caffeine, or make many changes in your room. You’ve tried before — perhaps announcing the effort as a New Year’s resolution — but without much success. Changing behaviors can be challenging, especially if you want to change a few things at once. In this case, he sees it, not as a natural reaction, but as an evolutionary process. Behavior change is a time-consuming process that requires support.
Once you are ready to make a change, the hard part is committing yourself to change and moving forward. So do a lot of research to make a plan that sets you up for success. Careful planning means setting realistic goals and taking one step at a time.
The American Psychological Association (APA) offers the following five tips to help you make lasting, positive changes in your behavior:
1. Make a permanent plan.
Your plan is a map that will guide you to this march toward change. You can even take it as an adventure. When making a plan, specify. Want more exercise? Determine the time during the day when you can travel and how long you can travel. Write down everything, and ask yourself if you are sure that these activities and goals are real. If not, start small. Post the written plan in a public place where it will serve as a reminder.
2. Start with moderation.
After you have identified your short-term and long-term goals, break them down into smaller, manageable, straightforward, and measurable steps. Is your long-term goal of losing 20 pounds in the next five months? The weekly goal would be to reduce one pound a week. If you want to eat a balanced diet, try replacing dessert with healthy foods, such as fruit or yoghurt. By the end of the week, you will feel a sense of accomplishment in knowing that you have achieved your goal.
3. Change one route at a time.
Harmful behavior grows over time. So changing healthy behavior with healthy behavior also takes time. Many people get into trouble trying to change too much at once. To improve your chances of success, focus on one goal or one change at a time. As soon as healthy behavior becomes a habit, try adding another goal to help you in your endeavor.
4. Find a partner.
Whether you are a friend, co-worker, or relative, involving someone else in your healthy lifestyle will help you stay motivated and accountable. It could be someone walking with you in the gym or wanting to quit smoking. Talk about what you do. Consider joining a support group to reach your goals. Having someone to share your struggles with and your success will make your effort easier and the campaign less stressful.
5. Ask for support.
Accepting help from people who love you and will listen to you will enhance your resilience and commitment. If you feel depressed or unable to reach your goals on your own, consider getting professional help. Psychologists are trained to understand the connection between the mind and the body and the factors that promote behavioral change. Asking for help does not mean lifelong treatment; just a few visits to a psychologist can help you review and set goals that you can achieve or talk about emotional issues that may be holding you back.
Making the changes you want takes time and dedication, but you can do it! Remember that no one is perfect. Occasionally it will be difficult. But think for yourself. If you eat chocolate cake or do not go to the gym, do not be discouraged. It is common to have small bumps on the way to your goals. Decide to recover from your mistakes and move on. Continue Reading…
