It is past the halfway point in the year; have you kept your New Year’s resolutions? Are you noticing the same unwanted pattern of behavior in your life? The first step is to consider where you are in the stages of change.
First, there is precontemplation. Are you in denial and not serious about creating change? Then you would feel unmotivated for change until the cost that exists with whatever problem behavior is realized or impactful enough to motivate you to change.
The next stage is contemplation, though you can now see the beneficial nature of making changes, there is still some hesitation for change. Many find the unknowns with change to be part of the hesitation, even when you can see what positives are likely to result.
Once you are ready for a change, the preparation stage begins. You have decided that change is wanted and needed and start to plan on how to begin making the change; likely the problem-behavior has not stopped – yet. For this stage, it is ideal to set a SMART goal.
A SMART goal is Specific, you positively state in detail what is desired. For example, a goal of adding two serving of vegetables and cutting out two servings of processed/simple carbohydrates is more specific than I will eat healthier, or I will stop eating junk food.
A SMART goal is Measurable, the goal can be quantified in a meaningful way. Similar to stating a specific outcome, a measurable goal will detail how much, when, and/or how many times. If you are developing a fitness goal, measurable would describe how many days per week and for how long each time.
A SMART goal is Achievable; meaning you have the resources to attain the goal outcome. It is ineffective and unachievable to have a goal to lift weights if one has no access to a weight set or gym. In this case one could set a goal of building muscle by body-weight exercises, (i.e., push-ups). A SMART goal is also attractive and will captivate your motivation. What about your goal attracts and captivates your effort?
A SMART goal is Realistic, there should be some challenge, some amount of stretch involved, and needs to be something that you will accomplish. Setting out to lose twenty pounds in a week is unrealistic, (and unsafe). Setting a goal of losing one to two pounds a week is more realistic.
A SMART goal is Timely to keep you focused. There is a deadline to keep you on track. No timeline can quickly become no goal. I will lose weight is not as effective as I will lose ten pounds in three months. Write the date down for when you will achieve your outcome.
The preparation stage allows you to see where the end goal is and create attainable and manageable steps working from where you are to the desired outcome. You have identified what is needed and how to get it.
After the preparation stage, comes the action stage. You know the what and the how and now is the time to do. It is important you use the feedback when starting new actions; keep doing what is working and modify what is not. The action stage is about utilizing the help and resources necessary and to trouble-shoot around the triggers that may derail progress.
The final step is maintenance, what is needed to continue to use the new, effective behavior. Many will put in the effort to make the initial change and fail to do what is necessary to maintain the change. With maintenance, you allow your new behaviors to become your new habit.
Stay tuned for a more in-depth look for creating healthier, more effective habits and how to let the ineffective habits go.
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