Want to make healthy changes you’ll actually stick to? Here’s how…
How many times have you planned a New Year well-being overhaul, only to find you’re back to your old habits by February? The mistake many of us make, says psychologist Dr Sandi Mann, is being unrealistic. Deciding to go on a juice fast or quit alcohol entirely can leave you feeling deprived – which means you’ll get demotivated and give up.
‘Instead, make changes that are simple and realistic,’ suggests Sandi. ‘For example, aiming to cut out all sugar may be too difficult if you have a sweet tooth, but you could decide you’ll only eat dessert at weekends.’ It’s better to make lots of small tweaks that will become part of your life in the long term.
‘Set specific goals,’ advises Sandi. For example, if you want to get fitter you might decide you’ll get up early three times a week to go to the gym.
Telling friends and family what you’re aiming to do can often help motivate you. Someone could even be a buddy. If you commit to running with a friend every Saturday, you’re more likely to do it as you won’t want to let them down. Tweak your routine to fit with your new lifestyle – if you’ve always smoked with a friend in the local park at lunch, but now you’re trying to quit, decide to do something different at lunchtime so you won’t be near temptation.
All work with no reward makes resolutions far harder to keep. ‘Give yourself a treat when you reach small goals,’ says Sandi. But don’t undo all your hard work by buying an expensive top if you’re trying to save money, or eating a big takeaway if you’re attempting to shed pounds. Make a list of healthy, inexpensive treats you can pick from when you achieve goals.
Keep it varied. ‘We all get bored of things when the novelty wears off,’ says Sandi. ‘If you’re trying to get fit, avoid monotony by changing your routine regularly.’ Started a healthy diet? Keep trying new recipes.
And finally, says Sandi, understand that slipping up doesn’t mean you’ve blown it and you should give up entirely. See it as a credit system – you’re sticking to your goals most of the time so the occasional slip doesn’t matter that much.