So I have a break from studying at the moment, and I was thinking about what I should write about on my blog. Right now I’m studying health promotion programming, which is basically how to come up with interventions to help people make desired behavior changes, such as losing weight, increasing physical activity, and quitting smoking. If you’re trying to make any kind of behavior change, it’s important to know how you can successfully do that.
1. Know where you are mentally and emotionally. Are you even thinking about losing weight? Do you try to avoid anything that reminds you of your need to get more physical activity? Or have you already taken some steps towards the behavior change such as buying a self-help book or joining a gym? Once you figure out where you are mentally, you can prepare yourself for the next step.
2. Prepare your environment. If you know you need to change your diet, why would you make unhealthy foods easily accessible by having them in your house, car, or office? You won’t be able to make change if you’re stuck in the same environment that caused the problem.
3.Make a contract with yourself or others. Behavioral studies show that people who sign a contract, even one that is simply a statement of intent for the change, have a better chance of reaching their goals. Once you sign the contract, make copies of it and post it in highly visible locations.
4.Hold yourself accountable. When making behavior changes, you have to have a sense of accountibility. Many people accomplish this by joining a support group or hiring a professional, such as a personal trainer. If you have to report to someone or have paid a good amount of money to achieve your goal, you are more likely to stick to your plan.
5. Speaking of making a plan, make sure you have a plan. How do you know where you are headed if you don’t have a plan that can direct you? Or, how do you know you have achieved your goal if you don’t know what your goal is? Having a plan of attack can help keep you focused and serve as a measuring stick to help you determine how far you have come, and how much further you have to go.
6. Reward yourself. We all deserve treats every once in a while. Human behavior is influenced by a system of rewards and consequences. Children are taught good behavior by being rewarded for that behavior; for example, teachers often reward students who improve in their grades with a classroom party or some other kind of recognition. Figure out what kind of reward will motivate you and use that as a motivating tool (I would work extra hard in school if I rewarded myself with an all-out trip to the spa).
7. Don’t be shy. Tell others about your goal. Knowing that your best friend will be questioning you on your progress every time you spoke is a pretty big motivator. And when you reach a milestone in your quest for change, make sure others know about it.
These are all important concepts in behavior change, and make sure you use these habits as you work towards a healthier and more fit life!
Preparing the environment is such a huge one! I just don’t buy anything junky so that it’s not in the house. It makes it more of a treat, too, when I go out to eat something that’s more indulgent (or when someone brings it to me as a gift)- then I get my reward for being healthy
Yep, if it’s not in the house, you probably won’t eat it! This is probably one of the simplest, yet very effective, tips for anyone trying to make some type of change.
I love the point about preparing your environment. This is so true. Making the tiniest of choices can really make all the difference. It’s the power of small that works – if you buy the right foods, the next step is reaching for them when you have a food choice to make.
Thanks for the visit Cherie! All your points are well said and helpful.
Great article! All of these suggestions are spot on. Making yourself accountable is particularly effective. A good way to do this is to post your training or diet logs online. Not only will you get the support of the community (and most fitness communities are very supportive) but you’ll need to keep training in order to post!