Healthy habits and the Stages of change
Stage 1- CONTEMPLATION
“I’m thinking about change.” At this stage you might be thinking about changing your habits and you become motivated to get started.
You might be in this stage if:
You are considering change but not yet ready to start.
You believe that your health and well-being will improve with new, healthy habits.
You are not sure how you will deal with roadblocks.
Stage 2- PREPARATION
“I have made up my mind.” You are creating a plan and thinking about specific tactics that will work for you.
You might be at this stage if:
You have decided about the change you want to make, and you are ready to take action.
You have set specific goals.
You are preparing yourself to take action.
Stage 3- ACTION
“I have started to make changes.” You are following the plan you set out to achieve your goals.
You might be at this stage if:
You have been making changes to your eating and activity habits in the past 6 months or so.
You are adjusting to how it feels to eat healthier and move more.
You have been working towards overcoming the things that hold you back.
Stage 4- MAINTENANCE
“I have a new routine.” You have become used to your new changes and been consistent with them for more than 6 months.
You might be at this stage if:
The change has become a habit
You have discovered different ways to stick with your new routine
You have had setbacks, but you have been able to get past them
COMMON BARRIERS AND SOLUTIONS
- BARRIER: “I don’t have time.”
- SOLUTION: Make your new healthy habit a priority. Try to exercise whenever you can. Take the stairs or get off the bus a stop early. Plan one grocery shopping day a week and prepare healthy meals that you can freeze and eat later when you do not have time to cook.
- BARRIER: “I’m not motivated”
- SOLUTION: Think about your most important reasons for being fit and healthy. What did you start in the first place? For example, would you like to be able to do the things you love without feeling tired or out of breath? Would you like to stop worrying about your health? Think about these things when you feel you want to quit.
- BARRIER: “I don’t like eating healthy foods”
- SOLUTION: Try making your favorite recipes in a healthier way. There’s no reason you need to eliminate all the joy from your life. For example, If you like to have burgers frequently try to substitute the bun out as you start to transition into a healthier lifestyle. Find sources where you can get inspired with new recipes.
- BARRIER: “I don’t like physical activity.”
- SOLUTION: You don’t need to spend time in the gym to stay active. You can be active in many ways, including dancing, walking, gardening, or taking fitness classes. Choose and activity that you enjoy and look forward to. Explore new options of physical activity.
- BARRIER: “I can’t do this on my own.”
- SOLUTION: Find others to be active with you. That will help you stay interested and consistent. Consider doing a fun exercise class, like one with me 😉 . Get your family or co-workers involved with the positive change. Plan healthy meals together with your family, or friends and specific days and time to train.
- BARRIER: “I don’t know enough about healthy habits.”
- SOLUTION: Talk to a professional. You do not have to be an expert to change your habits. A few tips and ideas can do wonders. Use the knowledge of experts and let them guide you along the way.
IDEAS FOR STAYING ON TRACK
1. TRACK YOUR PROGRESS
Review your plan and keep an activity journal or food diary to track your progress.
Write down your progress. This can be one of your most important tools for staying on track. Recording your progress serves as a good reminder and helps to keep focused.
Keep a journal. It’s a great way to measure how close you are to reaching your goals.
What gets measured gets improved.
2. OVERCOME ROADBLOCKS
Problem-solve to “outsmart” your barriers. Think about the things that are holding you back and put smart steps in place to overcome them.
Ask a friend or family member for help when you need it and always try to plan ahead. For example, if you know that you will not have time to be physically active after work, then start your day with some exercise or go for a walk during your lunch break.
Plan your week ahead. Sit down on a sunday and set non-negotiables that cannot be changed for minor interruptions.
3. REWARD YOURSELF
Set rewards right after you complete your healthy habit, treat yourself to something you enjoy. This can be a relaxing shower, a food you love, a phone call to a friend, or new workout gear.
Choose rewards carefully. While you should be proud of your progress, keep in mind to get back on track as soon as possible. Don’t get caught indulging in these rewards frequently .
Pat yourself on the back. If negative thoughts creep in, remind yourself how much good you are doing for your body with the changes you have made.
Christopher Doumanis
