Your10-stepplan tosmarterchoices
WHATEVER you want to achieve, these simple tips can help you banish that unhealthy habit… Be realistic Psychologist Mark Griffiths said: “Set yourself up for success by only making resolutions you can keep and ones that are practical.” Losing 3st in six weeks isn’t very achievable but shedding 1-2lb a week is. Break it down Breaking your longer-term goals into short-term chunks is not only beneficial to achieving your aim, it’s also rewarding as you can celebrate each step.
For example, if you want to run a 5k race in six months, set a first goal of managing 0.5k, then double that initial distance until you are confident about reaching 5k. Don’t overload on resolutions Focus on one main goal. Mark said: “If you want to be fitter and healthier, do one thing at a time. Give up drinking or smoking or join a gym or eat more healthily.
“But don’t do them all at once. Choose one and do your best to stick to it. Once that’s under control, you can begin a second.” Set SMART goals Psychologists talk about setting goals that are SMART – Specific, Measurable, Achievable, Realistic and Time-bound.
Resolutions shouldn’t be any different. Mark said: “Cutting down on alcohol is an admirable goal, but it’s not SMART. Planning to drink no more than one unit of alcohol every other day for one four-week period is a truly SMART resolution.”
Connecting it to a specific goal can also be motivating, for example, dropping a dress size in time for Easter. Start a mood diary Recording your feelings will help you identify the emotional triggers behind your bad habits. Ask yourself “How am I feeling?” and “What do I need?” Identifying the emotions that fuel the behaviour you’re trying to change is a crucial first step. The next step is to find healthy alternatives – for instance, go for a jog or grab a healthy snack. Keep it simple You know an action is a habit when you don’t have to think about it. So remove all excess options from any new habits you’re trying to build.
For example, if you want to start having a healthy breakfast, don’t vary the choices too much initially. Stick to one smoothie or poached egg recipe that you enjoy and can do daily without too much thought. Tell your friends Mark said: “Make sure your family and friends know that you have a New Year’s resolution you really want to keep. If you want to cut down smoking or drinking, real pals won’t tempt you and will help monitor your behaviour.” Support each other Trying to change bad habits on your own can be difficult.
Mark said: “If you and your partner both smoke, it’s hard for one to quit if the other is still engaged in the same old bad habits.” However, any couple or close friends who share the same resolution can expect to see overall chances of success improve. Expect setbacks Accept lapses as part of the process. The key is not to feel guilty about giving into your cravings.
There are no quick fixes in making big lifestyle changes. Reward yourself Rewards really help “fix” new healthy habits.
For example, when you first stop smoking, reward each cigarette-free week by spending the money you’ve saved on a treat.
The sense you’ve earned it will make you enjoy the reward more. Your brain will remember the feeling of pleasure and seek to repeat it, helping to fix the new habit.