Whether itās breaking a bad habit orĀ building a new one, we all have positive changes we would like to achieve in our lives. But sticking with it can be tough. So how do you stick with your goals and build healthy habits for the long run?
Ā 1. Be specific about your goal
Setting goals that are too vague can make things harder on ourselves.Ā If your goal is to reduce your stress,Ā you need to be specific about howĀ youāreĀ going to do that.
For example, it could be to practice mindful breathing for 5 mins each day or trying a yoga class once a week in your local area.Ā That way youāve not only defined what your goal is but have a path to achieving it as well.
2. Be realistic
Rather than setting big, audacious goals that are difficult to reach, try starting small with a goal you are likely to be able to achieve and build your way up from there.
For example, if you would like to increase your fitness, rather than aiming to go to the gym every day before work (which might be a big change to your routine and quite stressful) try something smaller. Such as aiming to do some form of physical exercise at least once a week consistently for two months. This way, if you arenāt able to make it to the gym, you can still meet your goal in other ways such as going for a walk around the block.
3. Keep it simple
Choose justĀ one goal at a time.Ā Having too many goals can be overwhelming. If there are too many challenging demands pulling at your attention, youāre more likely to fall back into old ways as your energy becomes drained.
For instance, if you are trying to improve your health by cutting back on drinking and eating healthier, perhaps just aim for one of these at a time so you are focused and clear on each one individually to help make the change.
4. Repetition is key
Itās easier to form a new habit when that habit isĀ repeated. So, theĀ more youĀ repeat that positive habit,Ā the better the chance it has of sticking.
For instance, if you want to create the habit of going to bed early and getting a good nightās sleep, then try to go to bed at the same time every night. Read our article, the physical and mental health effects of both a good and bad nightās sleepĀ to find out more.
5. With a little help from our friends
Support from our peers is a great way to stay on track and share the positive experiences.Ā Try and recruit a buddy to join in on the same goal as you and do your best to cheer each other on, celebrate the wins and offer support when things get tough. Having someone else keeping us accountable can be a great motivator!
6. But⦠but⦠but
When weāre trying to incorporate something new into our lives thereās always a point where self-doubt creeps in and we start to question our ability to achieve something. Try countering these negative thought loops with some optimism to help encourage yourself to stick with it.
For example, if you catch yourself thinking āI overslept again, my sleeping habits are so badā, follow up with ābut Iām going to keep trying and do my best to reach my goal.ā
7. Donāt beat yourself up
We all stumble and fall sometimes, itās human. If we succeeded first time at everything we tried, we would never learn a thing. Remember, itās through our mistakes that we truly learn and grow. If it feels as though youāve taken a step back, donāt be so hard on yourself. Just get up the next day and start again.
8. Replace a thing with a thing
Breaking bad habits is tough. When you remove something from your routine it can be uncomfortable and feel a bit weird at first. For some people, it can be helpful to replace the behaviour with something else that is less harmful.
For instance, if youāre trying to quit smoking you might chew some gum or have a mint every time you feel like a cigarette throughout the day.Ā This will help distract your attention momentarily while your feel tempted and help build your confidence to resist the urges.
9. Track your progress
Keeping a record is a great motivating way to stay on track (which is why having specific goals is key). At the day-to-day level, working towards our goals can feel slow and itās harder to notice the progress we are making long term. Take the time to reflect regularly on where you were when you started and what youāve achieved, no matter how small the progress, it all counts!
10. Celebrate successes
Remember to acknowledge the wins and reward yourself for all the work youāre putting in. When you reach a milestone, celebrate!Ā If youāre halfway to achieving your goal, celebrate. If youāve fully completed your goal, celebrate! Youāve earned it.
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If you would like to talkĀ to somebody aboutĀ putting together a personalised plan to help you createĀ someĀ new positive habits, feel free toĀ call Suicide Call Back Service 1300 659 467.Ā
If it is an emergency, dial 000.