Changing behavior is not easy.It's important to set yourself and others up for success.Setting clear and realistic goals, thinking positively, finding support, tracking and rewarding progress, and accepting relapses are some of the things you should focus on if you want to change.
Step 1: Clear the goals.
Make sure the behaviors you want to change are realistic.You can give yourself some freedom with the goals you set.If you want to begin exercising for the first time, you should aim for a 20–30 minute walk five days per week.It gives you some wiggle room if something gets in your way, but it also holds you accountable to walk more throughout the week.Bring your lunch to work three days per week is a reasonable goal to start with if you want to eat healthier.If you hold yourself to a standard of perfection, you are setting yourself up for failure.It's possible that you'll be too hard on yourself when things go wrong if you think you won't have bad days.If you want to abandon your goals, try again or adjust your expectations.Change can be difficult, so be kind to yourself.If your initial plan is too demanding, be willing to lower your expectations.If 20–30 minutes of walking for five days a week is too demanding on your schedule at the moment, you can always try performing body weight exercise for 10 minutes, 5 days per week.Try to walk three days per week.
Step 2: A realistic plan can be made.
Make sure you have practical ways to reach your goals.Practical ways to deal with obstacles can be developed.Ensuring that your plan is realistic and obtainable is one of the things preparation can do.Setting aside time once per week to go to the grocery store or have fruits, vegetables, and other healthy foods available for easy snacking is a realistic plan if you are trying to eat healthier.If you are trying to quit smoking, a realistic plan might include avoiding being with your coworkers on their smoke breaks, having chewing gum available for cravings, or buying a nicotine patch.
Step 3: Don't make too many changes at once.
It is tempting to focus on too many behavioral changes at the same time.If you stick to one or two small, specific, and achievable goals, you will be able to keep track of your progress and stay motivated.If your goal is to be healthier overall, you should break it down into smaller goals.You might want to eat more vegetables, exercise more, and stop smoking.As you progress in one area, you can begin to work on the next one.
Step 4: Think positively.
You should remember the reasons why you are making these changes.Give yourself a pat on the back for all your hard work.Challenge any negative thoughts that come up.Don't think in black or white.Don't say to yourself, "I'll never be able to do this" if you're trying to exercise more.If you are trying to quit smoking, you might say to yourself, "I just know I'm going to end up smoking again in two months."You could say to yourself, "I don't know what's going to happen, but I can do this."I will try again in a different way if I fail in two months.Negative statements like "I should have never let myself gain all that weight" won't help you achieve your goals and will make you feel bad about yourself.To make a positive change in your life, focus on what you're doing right now.There are positive things that happen.If you want to be more productive at work, try to remember the progress you have made instead of saying, "This isn't working."
Step 5: Change for yourself.
If you are motivated by guilt or fear, it will be hard to make changes to your behavior.You will be more likely to succeed if you choose behaviors that you actually want to change.When making a decision on what to change, ask yourself these questions: What am I getting out of this behavior?Is anyone trying to change my behavior?Is anyone I need to avoid when changing this behavior?
Step 6: It's a good idea to avoid reinforcing unwanted behavior.
If you react to a behavior you don't like, it will get more attention.Don't get upset with the other person.Don't call them names, hit them or raise your voice.You could say, "I'm not going to talk to you when you're like this."When you've calmed down, I'm going for a walk and we can talk.
Step 7: Try to reason with them.
Giving feedback and explaining can make people resistant to change.Explain what other positive and more appropriate behavior you prefer instead of explaining why one behavior is wrong.If you want your child to stop hitting their sibling, you can say, "When you get upset with your brother, I want you to try talking to him or come and find me."If you want your spouse or partner to stop eating junk food, you could say, "I want you to eat more fruits and vegetables."If you want your employees to stop gossiping at work, you could say, "I want you and the team to work more on organizing and planning."There is a lot of research on new projects that can be done if you get bored.
Step 8: Praise the new behavior.
You should express your support whenever you see the other person doing what you want them to be doing.Praise, compliment, and encourage them.You could say, "You are doing a great job with walking every day!" if your spouse has been trying to exercise more.You might say, "You've done great work with staying on task with your projects lately!" if your coworker is trying to be more productive at work.If you have children, consider rewarding them with more than just praise.You can give them a snack, a new toy, or a sticker.
Step 9: Be compassionate.
The transition to new behaviors can be difficult for people who make mistakes.Encourage the person to stay on track and be patient.If the person has been making an effort but backslides into behavior, you might say, "I saw that you snuck a cigarette last night."Did something happen that made you want to smoke?Encourage the person to keep going even though they got off track.It's very common when trying to quit an addiction.Don't let your progress get you down, it has been great so far.It happens to everyone.
Step 10: You should offer your support.
In order for their behavioral changes to be successful, ask the other person what they need from you.Help them think of ways to make the changes simpler.Offer support that is realistic for you.If your spouse is trying to eat better, you may want to ask what you can do to help.If your employee is trying to stop Procrastination on Projects, you may say, "How about I check-in with you on the status of your projects every two weeks?"Would it be helpful to keep you on track?
Step 11: You can track your progress.
You can record the behavior you are changing.Holding yourself accountable will help you move closer to your goal.You will be encouraged to keep moving forward if you keep a record.Track your progress in a food diary or food log application on your phone if you want to eat healthier or improve your nutrition.If you want to lose weight or exercise more, mark your calendar every time you go to the gym, use a fitness tracker application on your phone to log your workouts, or wear a FitBit, which can track your steps.You can record your progress by writing down your weight and body measurements.If you are trying to stop smoking, you should keep a journal of your progress.
Step 12: You should surround yourself with positive people.
If you need help, ask.Friends and family can help keep you motivated.If you want to lose weight or exercise more, you should go to the gym with someone else.If you want to stop smoking or drinking, join a support group.If you are trying to eat out less or eat healthier, ask a friend to come and eat with you.
Step 13: You should reward your success.
You should be rewarded for your hard work in changing your behavior.A reward can be a motivator.Pick rewards that you enjoy.You can go to a movie, see an exhibit at the museum, or buy yourself a new item of clothing.You can choose rewards that are immediate.You can do something after you have accomplished your goal.If you can't afford to buy yourself a new pair of shoes, then let yourself binge-watch your favorite show.Choose rewards that are in line with your goals.It doesn't support your goal to reward yourself with an ice cream sundae if you're trying to lose weight.Try to use new songs for your workouts.
Step 14: Reduce stress.
If you experience too much stress, you can't change your behavior.If you feel stressed or overwhelmed, you might convince yourself that you don't have time or you deserve to cheat, which can cause you to crave comfort foods.Developing healthy stress management techniques is something that needs to be done.If an obstacle gets in your way, you will be better able to handle it and not have it affect your goals.If you engage in bad behavior, avoid people who are negative.Schedule time to have fun.Make sure you get enough sleep.Making time for praying, meditating, volunteering, or connecting with nature will enrich your spiritual side.
Step 15: If you have a setback, don't give up.
Everyone has setbacks during the change process.You will be less likely to try to change your behavior if you beat yourself up for setbacks.If you have a problem, reexamine your goals.If your behavioral changes were realistic, make a new plan.It's a good idea to plan ahead to avoid setbacks.You can research healthy restaurants near your hotel if you want to try to eat healthier while traveling.You could stay at a hotel that has a gym.If you are going to travel by car, you may want to pack healthy snacks.A setback is a sign that something is not working in your plan.Did you think you could handle going to a bar with everyone smoking and being offered cigarettes?Did you forget to pack healthy snacks?These slips can show you how to strengthen your resolve.
Step 16: Challenge yourself.
Revisit your goals once you have made small changes.Think about how you could modify your behavior.If you were able to walk consistently five days a week, consider adding something to your routine.Adding in strength training, flexibility exercises, or additional cardio is something you may want to do.