New habits take time, energy, and effort. New behaviors do not become automatic overnight, however, you can enjoy the process and see benefits throughout. By routinely exercising and engaging in self-care, you will feel positive and feel something is missing when you stop, which incentivizes you to continue.
Try these tips to help you create long-lasting change and turn resolutions into habits:
1. Dream big
Audacious goals are compelling. Want to lose 50 pounds? Want to compete in a marathon? With perseverance, encouragement, and support, you can do it. An ambitious aim often inspires others around you. Many will cheer you on. Some will be happy to help in practical ways, such as by training with you or taking on tasks you normally handle in order to free up your time to work on these goals.
2. Break big dreams into small-enough steps
Think tiny; small steps move you forward to your ultimate goal. Look for surefire bets. Just getting to the first step can build your confidence to tackle — and succeed at — more difficult tasks. Don’t disdain easy choices. If you start every plan with a list, you’re guaranteed to check one box off quickly. That’s no joke: a study on loyalty programs that aim to motivate consumers found giving people two free punches on a frequent-buyer card encouraged repeat business. So, break hard jobs down into smaller items, and enjoy breezing through the easy tasks first.
3. Understand why you shouldn’t make a change
Yes, you read that correctly. Until you grasp why you’re sticking to old habits and routines, it may be hard to muster enough energy and will to take a hard left toward change. Unhealthy behaviors like overeating and smoking have immediate, pleasurable payoffs as well as costs. So when you’re considering a change, take time to think it through. You boost your chance of success when the balance of pluses and minuses tips enough to make adopting a new behavior more attractive than remaining stagnant. Engaging in enjoyable aspects of an unhealthy behavior, without the behavior itself, helps too. For example, if you enjoy taking a walk break while having a candy bar, take the break and enjoy it, but find a healthier snack or another activity. Otherwise, you’re working against a headwind and are less likely to experience lasting success.
4. Commit yourself
Make yourself accountable through a written or verbal promise to people you don’t want to let down. That will encourage you to work through tough spots. Want more support? Post your promise on Facebook, tweet it to your followers, or seek out folks with like-minded goals online.
5. Give yourself a medal
Don’t wait to call yourself a winner until you’ve pounded through the last mile of your big dream marathon or lost every unwanted ounce. Health changes are often incremental. Encourage yourself to keep at it by pausing to acknowledge success as you tick off small and big steps en route to a goal. Blast your favorite song each time you reach 5,000 steps. Get a pat on the back from your coach or spouse. Ask family and friends to cheer you on. Look for an online support group.
6. Take lessons from the past
Every time you try and reach a goal, even if you aren’t successful, you’ve taken away new knowledge for the next time. If you want to focus on exercising in the new year and find the goal slipping reflect on why this occurred. Maybe the amount of time has to be reduced or the day needs to be changed. No matter what the reason is, having the ability to reflect and try out new strategies is a positive way to accomplish your goals over time.
7. Engage in self-gratitude
Show some love to yourself whenever testing out a new goal or activity. The more you try the more likely you are to find what works best for you.