How to Make Sustainable Lifestyle Change

Making lasting change is no easy task, after all, we are creatures of habit. Fortunately, there are proven strategies to help make sustainable changes.

Consider Your "Why"

Studies show that people who want to make changes with "intrinsic motivation", or driven by internal rewards, are more likely to succeed at their goals. Intrinsic motivation is defined as the doing of an activity for its inherent satisfaction rather than for some separable consequence. When intrinsically motivated, a person is inspired to take action for fun, challenge, or to strengthen their personal values--- not because of external products, pressures, or rewards. Your doctor may want you to lose weight or quit smoking, but what matters most to you?

Start Small

Want to make lots of changes to your lifestyle? Start with one. It can be overwhelming, as well as physically and mentally exhausting, to make lots of changes at the same time. If you want to lose weight by adding more exercise and changing your eating habits, focus on just one. Once you conquer your new habit, set out for another.

Get SMART

 SMART Goals are Specific, Measurable, Attainable, Relevant, and Time-Based.  The more specifically defined your goal is, the easier it is to accomplish it. Instead of saying that your goal is to exercise more, try getting as specific as you can with it. "I am going to walk 3 days per week for at least 15 minutes per walking session, on Monday, Wednesday, and Fridays during my lunch break."

Write it down

Psychology professor Dr. Gail Matthews, at the Dominican University in California, led a study on goal-setting with nearly 270 participants. The results? People are 42 percent more likely to achieve their goals if they write them down. That's pretty good news if you want to reinvent your life.

Put it On Your Calendar

What easier way to get something done if it's blocked off in your calendar? New routines take time to adjust to, but something as simple as scheduling your new habit can help instill it into your day or week. Sunday from 2-3 PM is booked for meal prepping. Deep breathing and meditation are scheduled for weekdays at 7 AM. Done!

Try Habit Bundling

Which part of your routine are you already consistent with that you can pair with your new habit? Habit bundling takes the guesswork of when you'll work on your new goals. Brushing your teeth is an actionable cadence of twice per day, which is how often you want to strive to do 10 minutes of yoga, for example. So now your new yoga habit is done after you've cleaned your teeth and seamlessly part of your daily routine.

Have a Growth Mindset

A growth mindset, proposed by Stanford professor Carol Dweck, describes people who believe that their success depends on time and effort. People with a growth mindset feel their skills and intelligence can be improved with effort and persistence. They embrace challenges, persist through obstacles, learn from mistakes and seek out inspiration in others’ success. Focusing on the process—not the outcome—are the most important components. With time and practice, people with a growth mindset believe they can achieve what they want.



Seek Accountability

Making change alone is difficult. Having the support from a friend, community, or coach can set you up for success.

Celebrate Victories (No Matter How Small)

Rewarding yourself for reaching your goals, no matter how big or small, reinforces your new habit. Plus, it's fun. Cheers!