Successful Change: Sticking with It
Change is hard. But it is possible, and healthy changes come packed with positive payback. Follow these tips to make your changes stick.
Keep at it. Repetition and routine are the keys to establishing new behaviors, says Houston wellness coach and behavior specialist Mark Stibich.
Think small -- for now. Instead of promising to work out an hour a day for a year, commit to 30 minutes of exercise, three days a week, for the next two weeks. When you do that, commit to another two weeks. Soon you’ll establish a habit that will carry you through.
Accept setbacks. Only 40 percent of people achieve their resolutions on the first attempt, according to research by Alan Marlatt, PhD, a psychologist and director of the University of Washington Addictive Behaviors Research Center in Seattle. So go easy on yourself. If you slip up, give yourself a pep talk and have another go at it.
Develop awareness. Mindful meditation is one way to manage cravings, Marlatt says. It also eases stress and helps you identify triggers that may lead to unhealthy habits.
Prepare for the worst. What will you do when someone tempts you with a slice of birthday cake? How will you exercise on fatigue-filled days? Map out the situations that could threaten your goal, and create coping strategies.
Surf the urge. When you’re gripped by a craving, ride it out by taking slow, deep breaths. That will help you develop awareness before you choose to indulge.
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Meet three other people with arthritis who are making successful changes and follow their progress on Arthritis Today's Achieving Change blog
