Successful Change in Four Steps

Being that it is the new year, and many new goals are set, I want to share some successful change advice. Whether you are starting a new training or exercise program, making lifestyle changes, or learning a new skill, change is not easy. Our daily habits, routines, or rituals – whatever the term you choose to call them – will take effort to alter, even when we know the end result will be “better.” Here are my methods to get on the path to successful and sustainable change.

Write it down

What changes are you planning on making and why? Does it align with where you want to go? Can you picture yourself having made the change? Think about where you want to go and what general steps you can take to get there over time. Put those on paper. We don’t become ironman athletes overnight, and we all don’t have to become ironman athletes or ultrarunners. Maybe a sprint triathlon or 5k is better for you. What you want and what works for you is different from everyone else, and that’s OK. If it’s on paper and excites you, go for it. If you see it on paper and it doesn’t seem right, then perhaps a modification or alteration is needed.

Plan the change

Have a concrete and detailed action plan for how you are going to execute the change. Let’s use the example of starting to swim twice a week in the morning. Instead of getting up and realizing you don’t have your gear together so there is no way you can get to the pool before work, have a plan! Schedule your bedtime and pack your swim bag the night before. Know what you will have for breakfast before and/or after the swim. Now your morning is less stressful and you can get to the pool on time.

I also suggest having a plan for the possible barriers to your change. For example, what if the bed seems extra comfortable and you start to talk yourself out of getting up? I have a visualization test. If the bed is still calling my name after the alarm goes off, I visualize myself doing the workout. If I can picture myself in the activity, I count to 3 and get up. If I can’t manage a positive visualization of the workout and perhaps even fall back asleep, I choose rest for the day (or at least the morning).

Start small

Make small changes so that the longer term change is sustainable. Want to eat more vegetables? Add veggies to one meal a day. Once that is your new normal, add veggies to another meal. These incremental changes as a part of your plan will help with sustainability. Be patient and take baby steps.

No, you don’t have to start a new instagram page and share it with the world. (Social media has pros and cons, so I’d suggest starting with a close friend or family member.) Just have at least one person who knows what you are doing and why. Change is easier when you have someone who can offer you encouragement when you need it, or just listen to you when you want to share progress or struggles.

That’s it! Write it down, have a specific plan, start small, and get a little help from a friend. If you have any tips for how you make successful change, please comment below. Or contact me with any questions. Happy changes!