How to make a lifestyle change that lasts
Most of us know what to do to be healthier. We know that we should eat better, move more, and stress less. But it can be hard to make a lifestyle change that actually lasts. Here, I chat to Behaviour Change Expert Sarah Griffiths, and Bupa Health Adviser Julietta Correa. We discuss the science behind behaviour change and explore some top tips for lasting change.
Why is it hard to make a lifestyle change?
Simply put – many of us are busy and stressed. This can make it hard to take the steps needed to make a lasting change. We might start off strong with high motivation, but then encounter various barriers such as:
- work difficulties
- a change of routine
- an injury or illness
- a holiday
Sometimes, certain behaviours are harder to change. For example, stopping smoking is likely to be more difficult than increasing your water intake.
What are the stages of change?
Experts have identified the stages of change we usually go through when trying to make a long-term lifestyle change. This is called the ‘stages of change’ model.
It’s broken down into different phases including:
- precontemplation - when you aren’t aware, or don’t accept that you need to change
- contemplation - when you start to consider changing but need more support
- action - when you actually take steps to change
- maintenance - when you sustain the changes over time
- relapse - when you face a setback and stop your new health habit
You can move back and forth between these stages, which can be frustrating. But there’s lots you can do to help yourself.
How should you prepare for change?
It can help to think about why you want to change. Focusing on your motivation to change can encourage you when times get hard, or you feel like giving up. You might want to change because:
- you would like more energy
- you want to feel less stressed
- you want to sleep better
Next, think about making some SMART goals. These are Specific, Measurable, Realistic and Timely goals. For example, instead of saying you want to exercise more (which is quite vague) you could make a more detailed goal such as:
- I will run for 15 minutes on a Wednesday and Friday at 12pm.
You might need to start by alternating walking and running until you build up to your goal. The key thing is to make your goals achievable for you.
At this stage you could also think about some other ways to prepare for change. These could include:
- finding someone to keep you accountable, such as a friend or health adviser
- researching useful local resources, such as stopping smoking services
- identifying any possible barriers - such as upcoming holidays, and thinking of solutions, such as planning exercise and healthy meals during your trip
Setting up your environment for success can make a big difference too. This might involve removing tempting foods from the kitchen or laying out your workout clothes the night before you need them.
How do you know when you’ve made a change that lasts?
To make a lasting change, it means you’ve been consistent with your new habit or behaviour for six months or more.
This doesn’t mean you won’t still have setbacks, but it makes it more likely that your change will continue, as you’ve shown yourself you can be consistent.
It’s important to celebrate your successes by sharing your achievements with friends, or rewarding yourself with something you enjoy.
What should you do when you relapse?
Unfortunately, relapses can be part of the change process. Knowing this can help you to feel less alone if you do find yourself having a setback.
Life can get in the way of your new lifestyle change, and sometimes you will need to readjust your approach to overcome new challenges.
Some tips for overcoming relapses include:
- remember your motivation for changing
- adjust your SMART goals to be more achievable
- seek the support of a friend, GP or health adviser
- prepare for future barriers
- focus on what you already achieved before the setback
Behaviour change is complex, and making a lasting change can be hard. But with the right preparation, support, and mindset you can improve your health, and happiness too.
Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health and a view of any future health risks. You'll receive a personal lifestyle action plan with health goals to reach for a happier, healthier you.
About our health information
At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.
Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard.
Did you find our advice helpful?
We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.
