Have you ever become excited about developing a new habit or practice that would improve your life but then failed to get started?
Perhaps you heard about the long-term benefits of meditation, journaling, decluttering, eating more fiber, lifting weights, or ____ (fill in the blank with your healthy practice of choice) and were convinced that you should try this new behavior. After an initial burst of enthusiasm, your motivation quickly faded before you made a plan or even got started.
Alice in Wonderland says it nicely, “I give myself good advice but I very seldom follow it.” It can be hard to push through inertia and make changes.
However, there are ways to jumpstart a new habit and build momentum for change. No need to rely on willpower alone.
Here are my 8 tips for getting started making lifestyle changes:
- Start small
Consider the question: What would make my life 2% better? Commit to that. That might be 2 minutes of meditation in the morning while the coffee brews or adding a serving of fruit or veggies to your breakfast. Small changes are easier to fit into your daily routine. Once they become habits, they can be built upon if desired. For example, 2 minutes of meditation might build to 10 minutes. One serving of fruit or veggies might lead to additional changes in your diet.
- Use the 5 minute rule
Give yourself permission to only do 5 minutes of a behavior. If you choose to continue after the 5 minutes are up, you can do so, but stopping at 5 minutes is still considered a success. For example, you could spend 5 minutes decluttering and organizing your desk. At the end of the 5 minute period, you decide if you’d like to continue or stop and celebrate the small success. This is particularly helpful for tasks that seem daunting.
- Connect to your “Why”
Consider why you want to make this change. How will your life improve if you make this change? How does this goal connect to what matters most to you in your life? Post a reminder of this on your mirror or somewhere you look often.
For example, a client of mine set a goal to increase her exercise. Her A1C was high, and her doctor told her that moving more would improve her health numbers. She determined that she would feel pride about improving her A1C. On further exploration of her “why,” she said she wanted to live longer and see her child grow up. Her motivation was deeply tied to her values of family and love.
- Recruit an accountability partner
We are more likely to follow through on commitments when we have someone checking in on us and celebrating with us when we make progress. Many of my clients say they completed their “homework” because they knew I would be checking in with them, but accountability does not need to be provided by a coach. Family and friends make great accountability partners especially if they see you regularly.
- Mine the past for successes
Consider when you have made a similar change in the past or when you don’t experience the problem as much. What did you do? How did it feel? When my clients set goals to increase exercise, we always discuss what types of movement have been pleasurable in the past and what strategies helped them incorporate movement into their days. We also look for recent moments when they have felt more active. This process generates many ideas on how to reach new exercise goals.
- Harness the energy of the calendar
New Year’s Day is a time known for setting goals and making changes, but other times of the year can inspire new beginnings too. Consider the start of a school year, the first day of a month, a birthday, an anniversary or any other personally meaningful time to start your transformation.
- Prepare the environment
Before starting a new behavior, consider how you can set up your environment to make it easier. When I chose to increase the fiber in my diet, I made a list of high fiber foods, found recipes and went shopping before changing my eating habits. A client of mine created a cozy, warm spot for meditation in her bedroom to increase the likelihood of her practice on winter mornings.
- Pair the new behavior with an established habit
Pairing a new behavior with an established habit creates a built in reminder to perform the new behavior. What behaviors do you perform regularly? Could you add your desired behavior to your regular routine? When I needed to start using a nasal rinse daily to prevent chronic sinus infections, I paired the nasal rinse process with teeth brushing. I didn’t need a reminder to brush my teeth, and teeth brushing became my reminder to rinse my nose. It was also helpful that both behaviors were done at the bathroom sink.
Starting a new habit can feel strenuous, but you do not need to rely on willpower alone. There are many practical ways to set yourself up for success and make positive changes in your life.
I’d love to hear what works for you. Leave me a comment below.
If you would like help making lifestyle changes, send me an email at dianna@collierclan.net to request a free consultation.
Dianna Collier 