Tips for Sustaining Healthy Habits
Maintaining healthy behavior change is essential for overall well-being and disease prevention. It often requires significant effort and commitment; whether it's adopting a nutritious diet, exercising regularly, or managing stress, initiating change is only the first step and many individuals struggle with sustaining new habits beyond the initial phase of change. Now that we know how to use SMART goals to help with behavior change (if you missed it, check out last week’s blog post), let’s get into tips to maintain these healthy habits long-term to help you see lasting results!
Sustainable behavior change begins with setting realistic and achievable goals. Goals should be specific, measurable, attainable, relevant, and time-bound (remember SMART goals!). Breaking down long-term goals into smaller, manageable tasks makes them less overwhelming and increases the likelihood of success. Once you have clear goals set for yourself, here are some tips to help you maintain these behaviors long-term:
Cultivating Healthy Habits - Consistency is key to maintaining behavior change. By turning healthy behaviors into habits, individuals can reduce reliance on willpower and make long-term adherence easier. Habit formation involves repeating behaviors in consistent contexts, reinforcing positive actions, and minimizing triggers for unhealthy habits.
Monitoring Progress - Regularly monitoring progress is essential for staying on track and making adjustments as needed. Keeping track of behaviors, such as food intake or physical activity, provides valuable feedback and helps identify areas for improvement. Tracking can be done through journals, apps, or wearable devices like an Apple Watch!
Managing Setbacks - Setbacks are inevitable on the journey to long-term behavior change, so don’t get discouraged! Rather than viewing setbacks as failures, try viewing them as opportunities for learning and growth. Developing resilience and coping strategies, such as problem-solving skills and positive self-talk, can help navigate setbacks and prevent relapse.
Creating Supportive Environments - Surrounding oneself with supportive environments and social networks can significantly influence behavior change maintenance. Family, friends, and peers can provide encouragement, accountability, and practical assistance. Engaging in activities with like-minded individuals or joining support groups fosters a sense of belonging and motivation.
Rewarding Progress - Celebrating milestones and rewarding progress reinforces positive behaviors and enhances motivation. Rewards can be intrinsic, such as feelings of accomplishment, or extrinsic, such as treating oneself to a special activity or item. By acknowledging achievements, individuals are more likely to stay motivated and continue their efforts.
Maintaining healthy behavior change over the long term is challenging but achievable! By setting realistic goals, cultivating healthy habits, monitoring progress, managing setbacks, creating supportive environments, and rewarding progress, individuals can increase their chances of sustaining behavior change for a lifetime! Want more tips and tricks to help you reach your goals? Schedule a complimentary call with one of our Ready Steps registered dietitians here!