Avoiding motivation backslide

Keep up your good work

January is often a time of new behaviors – better eating choices and more exercise.  And it feels good for a while.  This time you were sure the changes would stick.  Maybe you lost a couple of pounds, or you found you had more energy in the afternoon.  You felt proud of your habits, strong and healthy.

But then life changed.  Maybe work got really busy and you found yourself eating fast food for lunch.  Maybe the kids’ schedules changed and you couldn’t walk after dinner any longer.  Despite all your good effort, you found yourself right back in the rut of your old habits – unhealthy food, a lot of stress and no time to exercise.

Habits are hard to change.  Behavior change experts tell us that we need to practice a new behavior for 6-10 weeks before than new behavior becomes habit.  And in that time, maintaining motivation to keep the change going can be a challenge.

Habits are behaviors with we do without conscious thought.  Do you brush your teeth then wash your face, or the other way around?  In order to keep your newly changed behaviors, you need to take control – a conscious decision – to change.  It helps to understand your patterns. Do you eat junk food after 8 p.m. every night, or only nights when there’s extra stress?  If it’s stress related, you’ll know you need to be extra careful when outside pressures build up.

Once you identify your behaviors to change, set a date for changing your habit – no food after 8 p.m. starting Feb 1, for example. Write your behavior change down, along with why you want to change.  This will help you commit to yourself and recognize that you’re in control of the change.

Stick With It

Back slides will happen.  It’s natural and it’s ok.  Lapses in change may happen because of emotions, stress, workplace or life issues, or any other change.  It’s important to not beat yourself up for backsliding – just get back on track.
Sometimes, a lapse in your new behavior can be a learning experience – what made you slide?  How can this new knowledge help you prevent future slides?

Maybe you didn’t backslide, but you’re finding it harder to maintain motivation.  That’s ok too.  This can be a good chance to re-evaluate why you started the change in the first place. Go back to your written promise to yourself.  Then think about your past few weeks trying your healthier behavior.  Did you try to focus on too many things?  Was the timing too challenging?  Are you being too strict with yourself?  This is a good time to modify your promise. For example, if you can’t go to the gym for an hour, try to go for 20 minutes. You’re still helping to establish the habit by going to the gym, and who knows – once you’re there, you may find you want to stay for an hour.

Remember this isn’t about punishing yourself or stopping the things you enjoy. It’s about substituting new habits that are healthy for unhealthy old habits.

Maintain Your Habit

Some people stop exercising or eating well once they reach their goal weight and wonder why the pounds creep back.  Maintenance is just as important as making the change in the first place.  A healthy life is something you want for good, not just before the big school reunion.  You want to keep your habit for life.

If you need to revisit a former goal, it’s ok.  Sometimes we all need a refresher.

Now you can set new goals.  You know what works to change your behavior.  You can use this to set new goals for yourself and with your family.  Maybe you’ve always wanted to have a family game night, or take a night class.  You are now armed with the tools you need to set a goal and achieve it.

Don’t forget to celebrate!  If you’ve reached your goal, recognize your achievement with a special outfit, a night away from home, or a ticket to your favorite event.  Post your success on Facebook and let others celebrate with you.