How to make a lifestyle change that lasts
Why is it hard to make a lifestyle change?
Being busy and stressed can make it hard to take the steps needed to make a lasting change. We might start off strong with high levels of motivation, but then encounter various barriers such as work difficulties, a change of routine, an injury, illness or a holiday.
Some behaviours are harder to change than others. For example, stopping smoking is likely to be more difficult than increasing your water intake.
What are the stages of change?
Experts have identified the different steps we usually go through when trying to make a long-term lifestyle change. This is called the ‘stages of change’ model. It’s broken down into different phases including:
- Precontemplation: when you aren’t aware or don’t accept that you need to change
- Contemplation: when you start to consider changing but need more support
- Action: when you actually take steps to change
- Maintenance: when you sustain the changes over time
- Relapse: when you face a setback and stop your new health habit
You can move back and forth between these stages, which can be frustrating. But there’s lots you can do to help yourself.
How should you prepare for change?
Focusing on your motivation to change can encourage you when times get hard, or you feel like giving up. You might want to change because you would like more energy, you want to feel less stressed or you want to sleep better.
Next, think about making some specific, measurable, realistic and timely (SMART) goals. For example, instead of saying you want to exercise more – which is quite vague – you could make a more detailed goal such as ‘I will run for 15 minutes on a Wednesday and Friday at 12pm’.
You might need to start by alternating walking and running until you build up to your goal. The key thing is to make your goals achievable for you.
You could also think about some other ways to prepare for change, including:
- Finding someone to keep you accountable, such as a friend or health adviser
- Researching useful local resources, such as stopping smoking services
- Identifying any possible barriers, such as upcoming holidays, and thinking of solutions, such as planning exercise and healthy meals during your trip
- Setting up your environment for success, such as removing tempting foods from the kitchen or laying out your workout clothes the night before you need them
How do you know when you’ve made a change that lasts?
If you’ve been consistent with your new habit or behaviour for six months or more, that’s a lasting change. This doesn’t mean you won’t have setbacks, but makes it more likely that your change will continue as you’ve shown you can be consistent.
It’s important to celebrate your successes by sharing your achievements with friends, or rewarding yourself with something you enjoy.
What should you do when you relapse?
Relapses can be part of the change process. Knowing this can help you to feel less alone if you find yourself having a setback.
Life can get in the way of your new lifestyle change and sometimes you will need to readjust your approach to overcome new challenges.
Some tips for overcoming relapses include:
- Remember your motivation for changing
- Adjust your SMART goals to be more achievable
- Seek the support of a friend, GP or health adviser
- Prepare for future barriers
- Focus on what you already achieved before the setback
Behaviour change is complex and making a lasting change can be hard. But with the right preparation, support and mindset you can improve your health, along with your happiness.