With a little planning and some knowledge about proven strategies for success, you can dramatically improve your odds of making a long-term behavior change. Use the ideas on the tabs below to learn more about planning for change.
Ready?
Set.
Action!
First, you need to determine if you're really ready to make the change. Listing the pros and cons of the change can help you do that. If the list of pros is longer, you're probably ready. If the list of cons is longer, you're not ready yet. Try again at a later time.
Next, you need to set an official date to start your plan for changing your behavior. Circle the date on a calendar. Set a reminder on your phone. Tell a friend.
Finally, you need to identify the specific steps you will take to reach your goal. If you're trying to lose weight, for example, what do you plan to eat? How often will you exercise, when, and where? Are there any known obstacles to carrying out your plan? How will you deal with those obstacles?
With the planning done, it's time to get healthy! Consider these strategies for sticking to your plan.
| Have a support system. | Friends and family can offer encouragement as you make healthy changes. They support you by joining in your efforts or by not engaging in the behavior in front of you. |
| Know your triggers! | If feeling stressed makes you crave junk food, try other ways of dealing with stress, such as doing yoga or meditating. If turning on the TV means you'll skip your workout, exercise before you watch any television shows. |
| Give yourself appropriate rewards. | If you meet your goal of exercising five days this week, treat yourself to a movie. If you've lost ten pounds, buy a new piece of clothing. |
Question
Stan has eaten fresh fruits and vegetables every day this week. Tonight, he plans to reward himself with a burger, a large order of fries, and a chocolate milkshake for supper. Is this an appropriate reward? Why or why not?
