How can you develop healthy habits for long-term behavior change?

This topic is particularly relevant right now with it being the first of the year. Do you know that approximately 50% of all people that join the gym in January, no longer exercise at said gym one month later? This said, be SMART in your goal setting and understand the underlying psychological theorum (The Transtheoretical Model). My biggest advice would be to choose one thing to improve on - commit to change, and see it through!

Studies done at UCL show that it takes on average 66 days of consistent (not perfect) action to form a "new habit pattern" in life. This applies whether the new pattern is being created to add in something new, or to remove something ingrained (and usually not helpful...) So, pick one thing that you know you want to start or stop doing, and then take consistent action towards progress. You do not need to be perfect - missing a day/session/lapsing back will not harm your pattern forming. What will stop a new habit from forming is if you see any "failure" (it's not!) as a handy excuse to not carry on taking steps and making progress. Keep on keeping on! 💖

To achieve something first you need to set targets. What is it about? Want to build muscles or lose weight? Note them down and make a proper road map for the same. Imagine a before after situation to keep you disciplined and motivated

Clearly define your long-term goals, making them specific, measurable, achievable, relevant, and time-bound (SMART). Example: Instead of a vague goal like "exercise more," specify "walk for 30 minutes every day."

Setting clear and specific goals helps. Pick what you want to achieve, like losing weight, quitting smoking, exercising more, or reducing stress. Make it specific, measurable, achievable, relevant, and time-bound. This way, you can track progress and stay focused. Also, think about how reaching this goal will improve your health and happiness.

My insights: *Over time, establishing small, achievable habits lays a solid foundation for sustainable progress. *Define objectives with clarity and ensure they align with your values. *Whether it's stress, environment, or emotions, understanding these triggers empowers you to navigate challenges. *Sharing your journey with others not only provides encouragement but also fosters accountability. *Life is dynamic, and so should be your approach to habits. Be flexible and open to adjustments. Adapt your habits to suit changing circumstances while keeping your long-term goals in sight. *Choose activities you genuinely enjoy, as this increases the likelihood of sustaining them. It's not just about the destination but relishing the journey.

Before identifying your goals it's good to understand your why and keep reminding yourself of that. Break down the goal into smaller actionable steps that you can easily execute. Design your environment such that it enables your goals. If you aim to eat clean, remove all the junk from your home or at least your line of sight. Stock up on the healthier options. Do a bit of prep work. I chop my veggies and keep them in ziplock bags for easy access. I also prepare a lot of sauces, so I can put together a tasty but healthy meal quickly. Stack your positive habits. Track them and reward your successes. celebrate your mini wins.

One thing I have found to be helpful, is to visualize the result. Really embody the feeling of what success would feel like. If you can put yourself in that feeling, you are more likely to be successful.

Unless you measure it, you can't improve it. (Peter Drucker, 1967) Assess your Lifestyle. Measure your quality of habits, sincerity on the scale of 10. How you can improve your choices? If you will contemplate your behaviour on regular basis, You can improve it easily. Mental Habits which reduces #stress are most important. Learn to Be Happy. Upgrade it to bliss level by combining Yoga and Meditation.

Transformation takes time. You won't see results in a day. So setting long term goals can make you feel demotivated. To make it easier for you to stick to, break your goals into actionable steps and get that dopamine dose to boost your regime

Divide your long-term goals into smaller, manageable tasks or milestones. Example: If your goal is to adopt a healthier diet, start by incorporating one new nutritious recipe into your weekly meal plan.

“What is the best way to eat an elephant? One bite at a time”! Manageable steps are more achievable, and provide positive reinforcement along the way. In addition, you may also identify a critical friend who will keep you honest and ensure that you stay on task!

Break your goal into small steps. For example, if you want to exercise more, start with a 10-minute walk daily and build up. If it's about eating healthier, swap one unhealthy snack for a fruit or veggie each day. Small changes make the goal easier and less overwhelming.

Small achievable interim goals will be helpful in keeping your motivation high. Reward yourself with something healthy from time to time as you achieve these mini-milestones.

Momentum = Mass X Velocity - Without a time pressure (velocity) or sufficient motivation (Mass) there is insufficient momentum to bring about change. I agree that intrinsic (vs. extrinsic) sources of motivation are more likely to bring about long-term change. My biggest intrinsic motivations over recent years have been my health, my wife, and my children.

Motivation is key to healthy habits. There are two types: intrinsic (from within, like enjoying the activity) and extrinsic (from outside, like rewards). Intrinsic motivation lasts longer and keeps you going, while external rewards can help too, but they might not be as consistent. It's about finding what drives you to stick with your habits, especially when things get tough.

Ticking off the to-do list, eating right are some great achievements. It's not always about the long term results but the small steps. See it as small wins

Really dig deep to find your why. The initial reason you want to achieve the goal may be somewhat superficial compared to the real reason success is important to you.

Most people get this wrong. Motivation comes only after action. The right strategy is the one you can do immediately. Don't think, work. You will find that doing things is the catalyst to do other things. If you are really looking for that driving force, you should be looking at love. Love is the most sustainable energy source in the universe. If you really want long-term change, you need to base your actions out of unconditional love. Just because you are worth it.

Create a supportive community where individuals share common health goals. Implement gamified challenges, competitions, or collaborative activities that make the journey enjoyable and rewarding. Encouraging friendly competition or mutual goal-setting can enhance motivation and commitment. Utilize technology to establish a digital platform or app that tracks progress, celebrates achievements, and fosters a sense of camaraderie. Regular check-ins, shared milestones, and the gamification aspect provide a social dimension to the behavior change process, making it more engaging, enjoyable, and conducive to long-term success.

Support can come in many different shapes and sizes - having a “critical friend” on side can help you stay honest to yourself and on track with achieving your short- and long-term SMART goals.

Seek support from friends, family, or online groups with similar goals. Professionals like coaches or counselors can also provide guidance. Getting support offers encouragement, and feedback, and helps you stay accountable to your healthy habits.

Taking help is good. It can keep you accountable and motivated to achieve your goals. Find a friend or take a professional help

Find a buddy to help you stay the course. Whether it's for accountability, company or friendly competition, having someone else to work on the goal with makes it more fun and you more likely to see it through to success

The support you need most should be self-support. Having a compassionate and honest relationship with yourself is paramount for any type of behavior change. If you don't go within, you go without.

Celebrate your wins in a way that brings you the most comfort and inner-happiness. On the other hand though, be willing to accept your setbacks and openly acknowledge your mistakes (and what you intend to do to rectify them).

Celebrating wins boosts confidence and motivation. Treat yourself, share success, or reflect on progress. It helps you stay motivated and learn from setbacks on your healthy habits journey.

Acknowledging your small wins along the way can help you to stay the course to the ultimate goal. Along that same line, give yourself some grace if you slip up. Self punishment will only serve to make you feel badly about yourself. Be kind to yourself and get right back up to continue on.

Accept that you are a human being and sometimes things can go south. But also see the minor steps that you take each day and appreciate yourself

Here's the most important part I've learned in my 15 years of coaching people through long-term behavior change: If you don't figure out how to make new habit obvious (creating the trigger that'll remind you to do it), easy (less obstacles in your way, ex. home workout VS gym you have to travel to) and rewarding (feeling good during and right after you finish the behavior to boost dopamine that wires habits faster) - you'll have a hard time changing any behavior and habit. That's why all drastic changes you hate - like extremely hard workouts and diet regimes - will have such a short life and you'll soon get back to your old ways. 📚From Atomic Habits book: - Make it obvious, attractive, easy and rewarding.

Developing healthy habits for long-term behavior change involves setting realistic goals, starting small, gradually increasing difficulty, and celebrating milestones. Consistency is key, so establish a routine, identify triggers, and replace unhealthy behaviors with healthier alternatives. Surround yourself with a supportive environment, seek accountability, and be patient, understanding that sustainable changes take time.