Change Your Mind, Change Your Life
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Plan for Change
Lasting change begins with a plan, Marlatt says. The best resolutions – the ones you have a real shot at keeping – result from careful thought and a positive attitude, he says.
Accentuate the positive. People who resolve to stop a behavior are not as successful in the long run as those who vow to start something new, he says. It’s harder to keep the promise of never eating another doughnut than it is to plan to eat a healthier diet. If your resolution includes the word “never,” that primes you for failure.
Once you’re clear about what you want to accomplish, look at all the steps involved. For example, weight loss isn’t simply about eating healthier food, Stibich says. It also requires exercise, time-management skills and nutritional knowledge.
| Read about others making changes at Arthritis Today's Achieving Change blog. |
When the change is too big, Stibich says, your brain is likely to reject it. Instead, identify the smaller steps required to reach your bigger goal – and be specific. Look at how you will enact the change on a daily and weekly basis. Tell yourself, “I will eat two fruits or vegetables at every meal.” In order to do that, you have to have the produce at hand, right? So decide you’ll do your grocery shopping with a list – and stick to it.
For me, my family’s hectic lifestyle means I’d rather eat out than cook, so now I’m planning the week’s meals in advance and buying the groceries I need on Sunday. This makes it faster to come up with a meal after work, so I’m less tempted to pick up something on the way home.
Chances are, you’ll revert to your old habits at times, perhaps skipping a workout or indulging in an extra-large order of french fries. Identify potential setbacks – ahead of time. And develop a coping strategy to use when you feel challenged.“Successful change is a slow, gradual, natural process,” Stibich says. “Don’t take an all-or-nothing approach.”
When you backslide, show a little self-compassion. Acknowledge the mistake, understand why it occurred – maybe you stayed too long at work and were too tired to make a healthy meal – and refocus your efforts.
Next: Reward Yourself
