How to Make Lifestyle Changes That Last
Human beings, by their very nature, are creatures of habit. We have a tendency to gravitate toward familiar routines and patterns in our daily lives. This behavioural aspect has been thoroughly explored in a study published in the European Journal of Social Psychology. This intriguing research reveals that it takes an average of 66 days for a new behavior to become ingrained and automatic [1]. This finding underscores the formidable challenge that many of us face when we attempt to make lasting changes to our lifestyles.
It's clear that making a lifestyle change isn't as simple as just deciding to do something different one day. It involves a significant amount of persistence, determination, and time. Overcoming this challenge isn't a straightforward process, and requires a deeper and more nuanced understanding of how habits work. It is through this understanding that we can explore the mechanisms of habit formation and alteration, and utilize this knowledge to instigate meaningful and sustainable changes in our lives.
The Intricate Science Behind the Formation of Habits
The formation of habits is an intriguing process that takes place within our brains, specifically in a region known as the basal ganglia. This particular area of the brain is instrumental in various functions, playing a critical and central role in the formation and development of emotions, memories, and pattern recognition [2].
In contrast, the decision-making process is handled by a distinct region of the brain, referred to as the prefrontal cortex. This part of the brain is where conscious decisions are made, determining our actions based on the information processed.
However, an intriguing phenomenon occurs when a behavior evolves into an automatic response or a habit. As soon as this transformation takes place, the decision-making part of the brain, the prefrontal cortex, essentially goes into a sort of sleep or standby mode [3]. This intriguing process is what makes it so challenging to alter established habits or form new ones.
The shift of control from the conscious, decision-making part of the brain to an automatic, habit-forming part underscores the complexity of our brain's functionality. It also explains why changing ingrained habits can be a daunting task and forming new ones can be equally as challenging.
Guiding Principles for Lasting Lifestyle Changes
Creating lasting lifestyle changes is a scientific process that has been studied extensively. Based on these studies, here are some key principles and steps you can follow:
Start Small - The concept of starting small when building habits is emphasized extensively by Stanford psychologist, BJ Fogg. Through his extensive research in the field of behavioral sciences, Fogg has underscored the power and effectiveness of initiating with small, manageable changes, as they are easier to adopt and more likely to stick [4]. For example, consider the goal of increasing your physical activity or exercise routine. Instead of diving headfirst into a rigorous exercise regimen, which can be both intimidating and unsustainable, Fogg suggests starting with just a few minutes of exercise each day. This can be as simple as a short walk around the block or a few minutes of stretching. This approach makes the goal seem less daunting and more achievable. As this minimal level of exercise becomes a routine, it gradually becomes a habit that's easier to stick to. Over time, as this habit becomes more ingrained and a part of your daily life, you can consider increasing the duration or intensity of your exercise. This way, you're more likely to maintain this healthier lifestyle in the long run.
Understand Your Why - The self-determination theory, a well-respected concept in psychology, stipulates that individuals are significantly more likely to be motivated to act when they perceive the proposed action as being closely aligned with their personal values, beliefs, and aspirations [5]. This principle can be applied to virtually any aspect of life, and it's particularly relevant when it comes to personal change and development. / Understanding why you want to make a change, your personal 'why', is absolutely crucial in this process. This is the foundation upon which you can build sustainable changes that will last. For instance, if you're trying to make healthier dietary choices, you need to identify your underlying motivation. / Your 'why' could be wanting to live a longer, healthier life so you can witness your children grow up, reach significant milestones in their lives, and eventually provide guidance to your grandchildren. It could also be as simple as wanting to feel better in your day-to-day life, improving your overall well-being. Identifying this purpose is the first step towards achieving your goals.
Create a Comprehensive Plan - The creation of a thorough and detailed plan stands as another crucial step in the process. This is not a step to be overlooked or rushed through as it has proven to be a significant determinant of success. A study conducted by the British Journal of Health Psychology has shed light on the importance of this step. The study showed that a staggering 91% of people who went through the process of meticulously planning their intention to exercise, even going as far as writing down the specifics such as when and where they would carry out their exercise routines each week, ended up following through with their plans [6]. This goes beyond just a mere suggestion or hypothesis. It is a testament to the power of setting clear, actionable goals. It's not just about having an idea in mind, but also about having a well-laid plan that you can follow through. The act of writing down your plan not only helps you visualize your goals but also holds you accountable to them.
Developing a Robust Support System - A multitude of research studies have consistently highlighted the pivotal role that a reliable support system plays in the successful maintenance of lifestyle changes [7]. This support system can take various forms - it could be a professional coach offering expert guidance, an accountability group providing a sense of collective responsibility and motivation, or even a close friend who offers emotional support and encouragement. The invaluable presence of these individuals, who not only understand the challenges you're facing on your journey but are also there to champion your efforts, can serve as a powerful motivator. They can provide the necessary encouragement to persevere with your lifestyle changes, even in the face of adversity when the journey becomes particularly challenging.
Embrace the Advantages of Technology - In the modern world we inhabit, technology is ubiquitous, permeating every aspect of our lives. It has become an integral part of our day-to-day activities, and health and fitness are no exception to this rule. A myriad of research studies have consistently shown that harnessing the power of technology, particularly through the use of fitness trackers or health-oriented applications, can significantly aid individuals in maintaining lifestyle changes [8].
These innovative tools have the capability to meticulously record your progress, provide timely reminders about your health-related goals, and supply a steady stream of encouragement. This makes the challenging journey towards embracing healthier lifestyle changes more manageable and less daunting. By integrating technology into your health and fitness routine, you not only leverage the benefits of digital innovations but also make your path towards a healthier lifestyle more enjoyable and sustainable.
When it comes to making lifestyle changes, the ultimate goal is to achieve continuous progress and not to seek perfection. Each minor step you take, no matter how insignificant it may appear, is a stride towards reaching your desired objectives. Exercising patience and giving yourself ample time to adjust to these changes is essential. Furthermore, remember to celebrate your victories, even the smallest ones, as they are a testament to your commitment and perseverance in this journey. Every accomplishment, no matter how minuscule it may seem, is an indication of the positive transformation you are making towards a healthier and more fulfilling lifestyle.
References:
Lally, P., & Gardner, B. (2013). Promoting habit formation. Health Psychology Review, 7(sup1), S137-S158.
Graybiel, A. M. (2008). Habits, rituals, and the evaluative brain. Annual review of neuroscience, 31, 359-387.
Wood, W., & Rünger, D. (2016). Psychology of Habit. Annual Review of Psychology, 67(1), 289-314.
Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
Ryan, R. M., & Deci, E. L. (2017). Self-determination theory: Basic psychological needs in motivation, development, and wellness. Guilford Publications.
Milne, S., Orbell, S., & Sheeran, P. (2002). Combining motivational and volitional interventions to promote exercise participation: Protection motivation theory and implementation intentions. British journal of health psychology, 7(2), 163-184.
Kwasnicka, D., Dombrowski, S. U., White, M., & Sniehotta, F. (2016). Theoretical explanations for maintenance of behaviour change: a systematic review of behaviour theories. Health Psychology Review, 10(3), 277-296.
Payne, H. E., Lister, C., West, J. H., & Bernhardt, J. M. (2015). Behavioral functionality of mobile apps in health interventions: a systematic review of the literature. JMIR mHealth and uHealth, 3(1), e20.
