By Theresa Nutt, MA, BSN, HNB-BC, NBC-HWC, director of Health and Wellness Coaching
As we look forward to the start of another year, many people will be considering making changes to improve their health. After all, nothing is more important than the wellbeing of our mind, body, and spirit. Whole-person wellbeing creates resources so we can engage in experiences that bring meaning to our lives.
First, let’s start with my belief on the topic of resolutions. I don’t believe in New Year’s resolutions.
I realize that most people find that shocking coming from a health coach, but I have my reasons. Most resolutions are:
- made out of a sense of disappointment or punishment for holiday overindulgence
- create unnecessary pressure, which increases likelihood of self-sabotage
- try to change everything at once, which creates a short circuit in our being
- are inspired by other unfortunately unmotivating reasons
None of these reasons will set us up for successfully making our lifestyle changes last.
Second, change is hard. We are wired for neural efficiency. Said another way, we like to do what we have always done. Our brain is physiologically wired for that.
Third, each person needs different forms of structure to support ongoing change. One size does not fit all.
With all of this in mind, I have spent the last 20 years working with people who were making lasting lifestyle changes. I believe there are 7 strategies that make lifestyle changes last.
- Create an intention vs. only goals. Goals are great. They help you get specific about both what you are going to do and how you will do it. But sometimes we start so narrow that we don’t leave room to find what works best for us. As a result, we feel like we have failed and stop trying to move forward with our goal. For example, instead of a goal like “I want to go to the gym three days a week,” expand it to “I want to have 30 minutes of movement three times a week.” That way, if the gym isn’t right for you, but walking, dancing, swimming or something else is, you can stay on track. It also lets you break down activity into small increments that add up over time. Our brain really likes freedom within discipline. Knowing you have choices will make you more likely to follow through.
- Take small actions consistently until you have established the habit. The right action is a combination of mind, body and spirit action steps. Get all of your being engaged in the process. Tell your mind who you are becoming every day. Prepare to be successful. Start with how you could make it easy to take the action. Keep taking the action even if it feels uncomfortable in the beginning. Remember you are learning to be a person who (fill in the blank with your health habit). It takes 30-60 days to truly establish a new habit, so give yourself the time you need to get there. Notice the sense of accomplishment you feel when you take action toward your goals.
- Build a support system of people who will cheer you on and hold you accountable. Not many people can make and sustain change on their own. We work best in some form of community. Each person’s need for support and accountability will look different. Here are some examples:
- join a group of people working on the same goal
- tell trusted family, friends or colleagues
- have a tracker on your refrigerator to document when you take the action
- use alarms on your phone
- or create rewards for key milestones in your journey.
Sometimes who you don’t engage as support is just as important as who you do. Make sure whoever you choose can truly support your efforts.
- Redesign your environment to make it easier to take your desired actions. Your environment is critical to success. You want to think about what will make it easy to take action. If we stick with physical movement for a minute, here are some questions you might consider:
- Do you want to have clothes laid out?
- Is there anything you need to remove in order to make your environment more supportive?
- Would moving first thing in the morning, at lunch or after work fit best in your schedule?
- When do you have the most energy to engage in this new activity?
- Do you need visible reminders in key places?
- Is there a consistent habit you already have in place you could combine with this new one?
The goal is to remove anything that doesn’t support your intention and add in whatever does.
- Expect and plan for setbacks. Listen, setbacks and challenges are part of the process. You remember what it looks like when a toddler is learning to walk, right? We don’t get down on them when they fall. We keep cheering them on as they become more and more steady. Give yourself grace when challenges happen, and then get right back to your desired action. It’s okay to wobble until you truly develop your new habit. Have a plan for when you don’t follow through that supports you in getting back on track. Enlist support if you need it. Notice what your mind is telling you about who you are and what you deserve. Be kind and hold your humanity gently as you face the setback. All of these actions will make you more likely to get back on track.
- Celebrate small wins and build in rewards to create momentum. We will always do better if we acknowledge what we are doing right. And if you build in little rewards as you hit milestones for bigger goals, you are more likely to keep going. You can be creative with your celebrations and rewards. Some clients I have worked with reward milestones with something that will help them continue to take action moving forward. For example, one client was swimming for movement and after so many consistent weeks of physical activity, she bought herself a better swimsuit. We often delay gratification, which makes us want to stop the hard action of change. Make your new lifestyle habits fun, easy and rewarding!
