Lifestyle habits are at times difficult to change, as some have been ingrained since childhood. However, this does not mean that it is too late to change them. Radical changes to these lifestyle habits isn't a good idea as permanent change requires a thoughtful approach in which you Reflect, Replace, and Reinforce.
Learn this three-part process below.
Reflect:
Keep a diary of triggers that engage you in that unhealthy habit you would like to change. Note what you were feeling or what was going on. Were you tired? Stressed out? At home? At work?
Develop a list
Make sure you are aware of the action that you are taking to be able to make a change once you recognize the trigger.
Highlight the unhealthy habits
As you recognize that you have made changes to those unhealthy habits always celebrate your success to encourage yourself to make more positive changes.
Recognize your Success
Make a list of the cues or triggers that caused you to engage in that unhealthy behavior.
List your cues
Ask yourself
Is there anything you can do to avoid the cue or situation?
For things that you can't avoid, can you do something differently that would be healthier?
Replace:
Commit to replace those unhealthy habits with new healthy habits. Strategize with your coach what new strategies you can develop to replace those unhealthy habits.
Replace unhealthy habits with new, healthy ones
Learn to recognize what emotions or feelings may be behind those unhealthy habits. Find alternatives to what actions you can take once you find yourself confronting those feelings.
Recognize feelings
Reinforce:
Reinforce your habits by asking
Why do I do this?
When did I start doing this?
What changes do I need to make?
Commit to replace those unhealthy habits with new healthy habits. Strategize with your coach what new strategies you can develop to replace those unhealthy habits.
Use the Reflect-Replace-Reinforce process on one of your unhealthy habits and share your findings with your health coach.
References:
Source: 2019, Centers for Disease Control and Prevention, Improving your Eating Habits.
© inHealth Medical Services, Inc. 2020