It's 5 p.m. and you're home from work. Your intentions are good: Relax, make a nutritious meal, and then head to the gym. You sit down to watch the news. By 6:30 p.m., fixing dinner is out the window. And the gym? Well, maybe tomorrow.
Once again, old habits foil the best intentions.
Are you ready to break out of those old habits? With some motivation and know-how, you can change not-so-great behaviors into good-for-you routines.
The key is to start small and take it step by step. Think of one specific goal you can likely achieve. For example, instead of changing your whole way of eating, focus on one part, such as not skipping breakfast or lunch. This type of goal is easier to think about and plan for. Once the new healthy behavior becomes a habit, you can move on to another goal.
Success has a lot to do with determination. Be willing to hang in there, even after a bad day. Experts say it can take a motivated person up to six months of persistent work to change a long-standing habit. With a can-do attitude and a realistic plan, you can establish a healthier lifestyle. Here are some small steps to get you started.
Write down a specific goal. If eating better or getting in shape is what you have in mind, how will you know you've succeeded? Set a specific goal ("I will eat a vegetable at dinner four days this week," or "I will walk for 20 minutes after work three days a week."). Meeting goals can be very motivating, so remember to keep yours doable.
Make a "how-to" plan. Whatever your goal, make a plan, put it into action, and make it routine. Use visual reminders to help you take small steps in the right direction. Post notes on the fridge. Stick daily reminders by your phone. Program pop-ups into your computer calendar.
Stick with it. Don't get discouraged if you don't accomplish your goal right away. The road to better habits never runs straight ahead. It usually takes detours and wrong turns.
