Ways to Achieve Our Goals
Because there are so many factors that influence positive long-term behavior change, this blog will review just a few of the evidence-based interventions. Expect to find information on ways to encourage sustainable healthy habits amidst life’s challenges.
Avoiding burnout with forming new habits
When developing a new habit, trying to focus on one project at a time can help with improving focus and time management. Though it is possible to start multiple projects at once, there is a higher risk of burnout. For example, if we tell ourselves ‘starting tomorrow, I will start exercising 30 mins daily, follow the plate method every meal, food track daily, and avoid caffeine’ all at the same time, our energy is spread throughout all of these habits. Breaking up these goals into “stepping stones” or smaller tasks can help focus our energy on each task.
The “Three Rs”
The “three Rs” can help us form a system for behavior change. The “three R’s: consist of following a routine (setting a specific goal with number of days per week, time, etc.) , setting a reminder (setting alarm on your phone, sticky note on front door, planner, etc.), providing a reward (watching an episode of your favorite TV show, buying yourself flowers, making yourself a cup of comforting tea, sign up for a class (yoga, painting, etc.)).
Sample schedule of goal setting through the “stepping stones” technique-
Reaching a goal of drinking 64 oz of water per day:
Week one- add alarm or reminder to schedule time to drink water throughout the day everyday
Week two- add sugar free flavor to water (herbal tea, citrus, etc.)
Week three- implement a routine of drinking water after waking up and between each meal and snack
Week four- track water intake throughout the day to ensure proper intake and understand possible obstacles with meeting needs
Once achieving a goal: Check in with the initial goal (drinking 64 oz water/day) and ensure it has been met. Thinking about possible obstacles with continuing a habit can help to practice adaptation when life throws a “wrench” in our plans. When the goal is achieved and we have established this goal as habit, rewarding ourselves can be a good way to celebrate an accomplishment.
The “Six W’s”
The more specific we can be with a goal, the better. When setting a goal, try to answer the six “W’s”:
Who will my goals involve? This can be partners, friends, children, parents, coworkers, and more.
What am I trying to achieve? What is the ultimate goal?
When do I want to accomplish this goal? Is there a hard deadline, or will this be a repetitive habit?
Where is this goal located? Where will this task be put into place?
Why is this an important goal to me? What is the purpose of this task?
Which resources will I need to use to accomplish this goal? Are there specific items that are needed, and how can they be accessible when the task is initiated?
Visualization techniques
A popular tool that is often used to execute difficult tasks is called “visualization”, also known as “imagery”. Research indicates that practicing imagery and actually carrying out an activity involve the same brain regions. Imagery may help to strengthen the neural pathways that are involved in the actual activities, thus leading to a less intimidating course to building and maintaining a habit. (1)
To build a habit, follow “The Four Laws of Behavior Change”. To stop a bad habit, we may reverse the Four Laws.
1. Make It Obvious:
Make your desired habit visible.
2. Make It Attractive:
Pair the task with an enjoyable activity (listening to favorite music, show, etc).
3. Make It Easy:
Plan to take two minutes to achieve the task and increase over time if needed.
4. Make It Satisfying:
Add an immediate reward to the task to make it something you want to repeat.
Bottom line:
Because there is no perfect system for behavior change for everyone, it may be helpful to experiment with different techniques. Working with life’s obstacles and finding ways to be flexible with goals is a part of creating a good system to maintain healthy habits. Because behavior change can require a lot of patience, finding an accountability partner can help us stay on track with our goals. From your providers at Weigh to Wellness Denver, to confiding in a friend, family member, or therapist, support may be beneficial to help avoid burn out with forming new healthy habits.
Resources:
The Power of Habit” - Charles Duhigg
“Atomic Habits” - James Clear
Some free apps to track habits - Atoms (Atomic habits app), Coach.me, Habit Streak, Way of Life, Streaks
References:
(1) https://www.nia.nih.gov/news/adopting-healthy-habits-what-do-we-know-about-science-behavior-change