As the new year approaches, we all want to create new goals and resolutions to stick to, only to find that we fall short after a few months. This blog will cover what lifestyle changes involve, and how to sustain them for good!
We all know what's coming, 2025. How did we get here? It seems like just yesterday we were at the beginning of the year, yet the holidays are in full swing and we are preparing to hear the iconic line "New year, New you." Trends in dieting, fitness, habits, etc. are on full display towards the end of the year, and it can overwhelming!
This blog will take you through some strategies to help you build effective lifestyle changes that you can integrate easily into your already-established routine
Lifestyle Changes: What are they?
While you are most likely familiar with the definition of habits, lifestyle changes are habit modifications that can improve your health and quality of life. Some examples include:
Exercise
Diet
Sleep
Hydration
Stress Management
Mental health growth/management
These are all very common targets for our New Year resolutions, as there's always some room for improvement in one or more of these areas.
It should be noted that making a lifestyle change is a significant change to anyone's routine, and can be thought of as multiple habit changes, rather than a single change. This is why it can be difficult to maintain, as we have to accommodate all of the small changes required to form a lifestyle change into our routine.
For example, if you were to add exercise to your routine but have not done a formal workout in a few months, the first month or so will be the most difficult to push through. You have to plan your workout, the time, where you're going to do it, and also how that can affect your routine like sleeping times, meals, work, family, etc.! Lifestyle changes are a huge adjustment, so let's talk about how you can create them.
How to create an effective Lifestyle Change
When creating a new lifestyle change, there are some things to consider to maximize success. Studies show that habit forming takes anywhere from 30-90 days, depending on the change we are trying to integrate into our routine.
Setting Realistic expectations
Everyone has a different experience when it comes to their routine, and it is important to consider where you are at. Setting goals that are based on your values also helps increase success, due to it being more personal to you
i.e.: If you want to increase your exercise, try starting with 3 days per week, rather than every day. This way, you allow your schedule to accommodate this change, even with busier weeks.
Be specific
Having specifications in your goals makes them less broad, aka less wiggle room for error.
i.e.: Instead of saying "I'm going to eat healthier this year," change it to "I'm going to include at least one vegetable in one meal each day"
A framework for creating a change can be with SMART goals:
Evaluate your environment
When establishing a lifestyle change, you want to take into consideration your environment. Do you have an accessible sidewalk? A gym membership? Financial barriers? Along with realistic expectations, there are lots of influences outside your determination that can contribute to the success of your goal
For example, if your goal is to walk outside regularly, but don't have a sidewalk outside your house, you may have to find another safe place to walk that involves traveling to that location which can be a barrier to success since it is not convenient.
To help mitigate these barriers, create a plan on how you can integrate your new change into your already-established routine!
How to Maintain a Lifestyle Change
Avoid having an "All or nothing" outlook
Life will throw a wrench in our pursuit of habit formation, it's inevitable! Don't let a few days "skipping out" on a change derail your progress, give yourself some grace and know that imperfection is a part of the process.
If you are going for a very specific goal, try journaling or a habit tracker that allows you to reflect on your progress. And on those days when you weren't as diligent, reflect on those reasons and make a plan to stay consistent next time!
Pair it with something that you enjoy
Research shows that if you have a "salient" goal, or a goal that is attached to something you enjoy, you are much more likely to achieve it! The same can be said with a lifestyle change.
i.e.: If you want to get more steps into your day, try calling a friend, listening to a podcast, or even playing your favorite game on your phone while you walk outside or on the treadmill. You'll get immediate gratification for the activity, which helps solidify your change!
Form a group
If you and someone you know both have a similar lifestyle change you want to pursue, do it together! Having another person helps hold you accountable, and it is much easier to share your experience with someone you trust and respect
Many factors influence a lifestyle change. From our personal experience and routine to environmental factors, there are many barriers that can get in the way, but they can also be the key to your success! Successful lifestyle change is not in rigid adherence, but in being able to structure your goals and actions in a realistic way that can be practiced consistently.
If you or someone you know recently wants to establish effective physical and overall lifestyle changes but are not sure where to begin, see a physical therapist at Restorative Therapy Co.! For more information about our services or to schedule an appointment, please contact us at 757-578-2958, visit www.restorativetherapyco.com, or email us at info@restorativetherapyco.com. We are participating providers with a variety of insurance plans and no physician referral is needed for your initial physical therapy evaluation! We want to help you feel well and be well.
Contributed by Frances Rogers, PT, DPT
Franny has been practicing as a Doctor of Physical Therapy since 2023 and has been with the RTC team for almost a year. She sees a wide range of patients from post-surgical to balance disorders and enjoys helping everyone live a pain-free, confident, and active lifestyle!
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