The information below outlines four stages you may go through when changing your health habits or behavior. You will also find tips to help you improve your eating, physical activity habits, and overall health. The four stages of changing a health behavior are contemplation, preparation, action, and maintenance. In this first stage, you are thinking about change and becoming motivated to get started.
You might be in this stage if you have been considering change but are not quite ready to start believing that your health, energy level, or overall well-being will improve if you develop new habits and are not sure how you will overcome the roadblocks that may keep you from starting to change In this next stage, you are making plans and thinking of specific ideas that will work for you. You might be in this stage if you have decided that you are going to change and have set some specific goals that you would like to meet. Are getting to put your plan into action. In this third stage, you are acting on your plan for the changes you set out to achieve. You might be in this stage if you have been making eating, physical activity, and other behavior changes in the last six months or so and are adjusting to how it feels to eat healthier, be more active, and make other changes as getting more sleep or reducing screen time have been trying to overcome things that sometimes block your success. Once you have made up your mind to change your habits, make a plan and set goals for taking action. Here are some ideas for making your plan learn more about portions learn more about being physically active make lists of healthy foods that you like or may need to eat more of—or more often foods you love that you may need to eat less often things you could do to be more physically active fun activities you like and could do more often, such as dancing After making your plan, start setting goals for putting your plan into action. Start with small changes. For example, “I’m going to walk for 10 minutes three times a week.” You are making real changes to your lifestyle, which is fantastic! To stick with your new habits :
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- review your plan. Look at the goals you set and how well you are meeting them. Overcome roadblocks by planning for setbacks. Reward yourself for your hard work. Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course. Record not only what you did, but how your feelings can play a role in making your new habits stick. Recording your progress may help you stay focused and catch setbacks in meeting your goals. Remember that a setback does not mean you have failed. All of us experience setbacks. The key is to get back on track as soon as you can. You can track your progress with online tools such as the NIH Body Weight Planner. The NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific period. Remind yourself why you want to be healthier. Perhaps you want the energy to play with your nieces and nephews or to be able to carry your grocery bags. Recall your reasons for making changes when slip-ups occur. Decide to take the first step to get back on track. Problem-solve to “outsmart” roadblocks. For example, plan to walk indoors, such as at a mall, on days when bad weather keeps you from walking outside. Ask a friend or family member for help when you need it, and always try to plan. For example, if you know that you will not have time to be physically active after work, go walking with a coworker at lunch or start your day with an exercise video. After reaching a goal or milestone, allow for a nonfood such as new workout gear or a new workout device. Also, consider posting a message on social media to share your success with friends and family.
- Choose rewards carefully. Although you should be proud of your progress, keep in mind that a high-calorie treat or a day off from your activity routine are not the best rewards to keep you healthy. Pat yourself on the back. When negative thoughts creep in, remind yourself how much good you are doing for your health by moving more and eating healthier.
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