Tips for Sustaining Healthy Habits
Maintaining healthy behavior change is essential for overall well-being and disease prevention. It often requires significant effort and commitment; whether it’s adopting a nutritious diet, exercising regularly, or managing stress. Initiating change is only the first step and many individuals struggle with sustaining new habits beyond the initial phase of change. So, let’s get into some tips to maintain these healthy habits long-term to help you see lasting results!
Sustainable behavior change begins with setting realistic and achievable goals. Goals should be specific, measurable, attainable, relevant, and time-bound (SMART goals!). Breaking down long-term goals into smaller, manageable tasks makes them less overwhelming and increases the likelihood of success. Once you have clear goals set for yourself, here are some tips to help you maintain these behaviors long-term:
Cultivating Healthy Habits
Consistency is key to maintaining behavior change. By turning healthy behaviors into habits, individuals can reduce reliance on willpower and make long-term adherence easier. Habit formation involves repeating behaviors in consistent contexts, reinforcing positive actions, and minimizing triggers for unhealthy habits.
- Establish a Routine– Creating a daily or weekly routine around your healthy habits makes them easier to maintain. Whether it’s scheduling time for exercise, meal prepping on Sundays, or practicing meditation in the morning, a routine helps reinforce these actions until they become second nature. Use reminders like phone alarms, apps, or sticky notes to help you stick to your schedule. Over time, these behaviors will feel automatic.
- Monitoring Progress – Regularly monitoring progress is essential for staying on track and making adjustments as needed. Keeping track of
behaviors, such as food intake or physical activity, provides valuable feedback and helps identify areas for improvement. Tracking can be done through journals, apps, or wearable devices like an Apple Watch!
- Make It Enjoyable -If your healthy habits feel like a chore, you’ll have a hard time keeping them up. Find ways to make the process enjoyable. For example, if you don’t like running but want to be more active, try other forms of movement such as dancing, swimming, or cycling. When you enjoy what you’re doing, you’re more likely to stay consistent. Pair healthy activities with something you love. Listen to your favorite podcast while walking, or cook a new healthy recipe with a friend.
- Prioritize Sleep -Healthy habits are easier to maintain when you’re well-rested. Sleep affects everything from your energy levels to your ability to focus and make decisions. Without adequate rest, even the best intentions can fall by the wayside. Aim for 7-9 hours of quality sleep per night. Create a bedtime routine that includes winding down without screens, reducing caffeine intake in the afternoon, and making your sleep environment comfortable.
- Managing Setbacks – Setbacks are inevitable on the journey to long-term behavior change, so don’t get discouraged! Rather than viewing setbacks as failures, try viewing them as opportunities for learning and growth. Developing resilience and coping strategies, such as problem-solving skills and positive self-talk, can help navigate setbacks and prevent relapse.
- Be Flexible and Kind to Yourself– Life happens, and sometimes you may miss a workout or indulge in an unhealthy meal. That’s okay! Being too rigid can lead to frustration and make you more likely to give up. Instead of seeing setbacks as failures, view them as opportunities to adjust and learn. Practice self-compassion. If you slip up, acknowledge it and move on. Remember that building long-term healthy habits is a journey, not a race.
- Creating Supportive Environments – Surrounding oneself with supportive environments and social networks can significantly influence
behavior change maintenance. Family, friends, and peers can provide encouragement, accountability, and practical assistance. Engaging in activities with like-minded individuals or joining support groups fosters a sense of belonging and motivation.
- Rewarding Progress – Celebrating milestones and rewarding progress reinforces positive behaviors and enhances motivation. Rewards can be intrinsic, such as feelings of accomplishment, or extrinsic, such as treating oneself to a special activity or item. By acknowledging achievements, individuals are more likely to stay motivated and continue their efforts.
- Re-evaluate and Adjust When Needed -As you evolve, your habits might need to change, too. What worked for you six months ago might no longer fit your current lifestyle or goals. Periodically check in with yourself and adjust your habits to ensure they’re still serving you. Every few months, review your routine and progress. Ask yourself if you’re still enjoying it, if it’s benefiting your health, and if any changes need to be made.
