5 TIPS FOR SUSTAINABLE HABIT CHANGE
Changing a habit, whether forming a new one or breaking an old one, can feel overwhelming, intimidating, and slow. With the right strategies, it is possible to make sustainable changes. Habit is about creating systems and setting yourself up for success. Here are five tips backed by psychology and behavior science to help you make positive changes in your habits.
Start Small & Build Over Time
Real and lasting change starts small. Many people try to implement too many changes too soon and all at once. When it comes to habit change, consistency is key. Starting small allows you to feel less overwhelmed and, therefore, stay more consistent. For example, if you want to eat healthier, start by focusing on just one meal a day for a week. Then, after a couple of weeks of consistency, focus on changing a second meal of the day. By breaking down big goals into tiny, manageable steps, you make the process less overwhelming and reduce the chances of quitting. Small wins also help build momentum and confidence.
Make It Easy
The more difficult a task is, the less likely you are to do it. Our brains tend to conserve energy and focus on keeping us safe. When we try to implement big change, we often feel overwhelmed, anxious, and stressed. Our brains will want to “keep us safe”, and we subconsciously (or sometimes consciously) do not follow through. Instead, make a task easy and accessible. For example, if you want to make working out in the morning part of your routine, pull out your clothes and bag in the evening before bed and find a gym that is on your way to work. Making something easier to access will make you more likely to follow through and stay consistent.
Focus on Your Identity in the Journey
Often, people focus on what they want to achieve: losing 10 pounds, quitting smoking, or saving money. While these goals are important, it's more powerful to focus on the person you want to become.
If you shift your mindset from "I want to lose weight" to "I am someone who prioritizes their health," you're more likely to make choices that align with your identity. Embodying the traits of the person you want to be reinforces the behavior that leads to success. Ask yourself, "What would a healthy person do in this situation?" and act accordingly.
Track Progress
Keeping track of your habits is a simple way to stay consistent. You can use a notebook, an app, or a chart to help visualize your progress and hold yourself accountable. When making your progress visual you will earn a sense of accomplishment. This creates positive reinforcement and will help to strengthen your habit over time. It also helps you see patterns, showing where you might struggle, allowing for adjustments. Remember, what gets measured gets managed.
Embrace Imperfection
Setbacks and obstacles are inevitable when trying to change a habit. Rather than aiming for perfection, aim for consistency. Abandon the “all or nothing” thinking, aka black and white thinking, and embrace the gray area. When you miss a day, don't beat yourself up and give up on your goals. This is called the "what-the-hell effect," where one slip-up can lead to completely giving up ("I already missed Monday and Tuesday workout so I will just start again next week” vs "I will get back to the gym starting Wednesday”). One day or week you’re your plan doesn't erase all of your progress. What actually matters is your ability to stay consistent week-to-week and come back to your long-term goals if you encounter an obstacle.
Final Thoughts
Making lasting change isn’t about being perfect or quick progress, it’s about developing the right habits and mindsets for you and your lifestyle. Start small, progress slowly, and build awareness through reflecting. Focus on who you want to become and celebrate your wins. With these strategies, habit change can become not only achievable but also sustainable in the long term.