Behavior Change: How to Build Sustainable Healthy Habits

In today’s fast-paced world, the importance of adopting sustainable healthy habits cannot be overstated. We are inundated with quick fixes and bandaids that promise to solve our problems, however, anyone who has tried that on for size can verify that quick fix solutions underdeliver. 

When I started to look at my own health from a holistic, wide-lens view, it quickly became apparent that everything is intertwined and poor habits in one area affect others. Habits are hard to kick, as they say. We develop patterns and habits over time and perform them automatically. That’s fantastic if my habits lead to optimal wellness, but feels overwhelming and discouraging if it prohibits my health. 

At a young age, I learned that my role as a woman, mother, and wife meant putting everyone else ahead of myself. Over years of practice, the habits I formed did just that; unfortunately, my health and wellness took a nose-dive as I forgot that I am just as important and deserving of care. When I reached a turning point, it was both devastating to be at rock bottom and empowering to know that I was about to embark on the hardest journey of my life. I hired a professional to help me work through the steps and hold me accountable along the way. The power of developing healthy habits has changed my entire life. 

Behavior change is a multifaceted process that allows individuals to improve their quality of life and extend their lifespan through better health practices. By understanding the stages of behavior change and recognizing the significance of accountability, individuals can effectively navigate the challenges of making lasting changes to their lifestyles. Let’s explore the journey of behavior change, the benefits of sustainable habits, the hurdles that often arise, and the crucial role accountability plays in maintaining these changes.

Understanding Behavior Change

Behavior change is a complex journey that involves altering long-standing habits and establishing new ones. This process typically follows several stages, often outlined in models like the Transtheoretical Model (TTM). The stages include:

1. Precontemplation: Individuals are unaware of their need for change.
2. Contemplation: They recognize the need for change but have not yet committed to it.
3. Preparation: Individuals intend to take action and may begin to make small changes.
4. Action: They actively modify their behavior and environment.
5. Maintenance: The focus shifts to sustaining the new behavior over the long term.

Understanding these stages can empower individuals to take control of their health and well-being as they embark on their path to healthier living.

The Importance of Sustainable Healthy Habits

Adopting sustainable healthy habits can significantly enhance both the quality and quantity of life. Research has shown that consistent engagement in healthy behaviors—such as regular physical activity, balanced nutrition, and adequate sleep—contributes to improved physical health, better mental well-being, and a longer lifespan.

1. Physical Health: Regular exercise and a nutritious diet reduce the risk of chronic diseases such as diabetes, heart disease, and obesity. According to the CDC (2024), roughly half of Americans (129 million) currently have at least one major chronic disease. The CDC also notes that lifestyle changes can prevent up to 80% of heart disease and type 2 diabetes cases (2022).
2. Mental Well-being: Healthy habits support mental health, with regular physical activity linked to reduced symptoms of depression and anxiety (American Psychological Association, 2020). Moreover, nutrition plays a critical role in cognitive function, influencing mood and overall mental clarity.
3. Quality of Life: Engaging in healthy habits enhances overall life satisfaction. Activities such as exercise can improve sleep quality, boost energy levels, and foster social interactions—all essential components of a fulfilling life.

Challenges in Making Healthy Habit Changes

While the benefits of adopting healthy habits are clear, the journey is often fraught with challenges. Common hurdles include:

1. Lack of Time: Busy schedules can make it difficult to prioritize exercise or prepare healthy meals. Time management strategies and a focus on prioritizing health can help individuals overcome this barrier.
2. Motivation: Sustaining motivation is critical, particularly when results are slow to materialize. A lack of immediate rewards can lead to frustration and eventual relapse into old habits.
3. Environment: A person’s surroundings significantly impact their ability to maintain healthy habits. Access to healthy foods, safe spaces for exercise, and supportive social networks are crucial for success.
4. Habit Formation: Changing established behaviors can be challenging due to the automatic nature of habits. The neurological pathways that support habits take time and repetition to alter (Lally et al., 2010).

The Role of Accountability in Behavior Change

Accountability is essential for successfully adopting and maintaining healthy habits. It takes a team to reach our health goals. Asking for help acknowledges you’ve reached a turning point and you are ready to take control and make change in your life. Key strategies for incorporating accountability include:

1. Social Support: Engaging friends, family, or support groups can provide encouragement and motivation. Studies indicate that social support enhances the likelihood of successful behavior change (Bodenheimer & Handley, 2009).
2. Goal Setting: Establishing specific, measurable, achievable, relevant, and time-bound (SMART) goals creates a clear framework for individuals to follow. Sharing these goals with others fosters a sense of accountability.
3. Tracking Progress: Keeping a journal or using apps to monitor progress reinforces commitment to new habits. Self-monitoring allows individuals to visualize their journey, making it easier to identify successes and areas needing improvement.
4. Professional Guidance: Working with health and wellness coaches, nutritionists, or personal trainers provides expert advice and structured support, increasing the chances of successful habit formation.

The journey of behavior change is both challenging and rewarding. By understanding the stages of change, recognizing the importance of sustainable healthy habits, and addressing potential challenges, individuals can significantly enhance their quality of life and longevity. 

My coaching program includes all four aspects of accountability: support, goal setting, tracking, and guidance. It is admirable and brave to be ready to grow into the best, healthiest version of yourself.

We are better together! I’d love to help you reach your health goals. Contact me to get started!

References:

– American Psychological Association. (2020). The benefits of physical activity for mental health. Retrieved from [APA Website](https://www.apa.org)

– Bodenheimer, T., & Handley, M. (2009). Goal-setting for behavior change in chronic disease. *The New England Journal of Medicine*, 361, 1587-1589.

-Centers for Disease Control and Prevention (CDC). (2024). Chronic Disease Prevalence in the US: Sociodemographic and Geographic Variations by Zip Code Tabulation Area. Retrieved from [CDC Website](https://www.cdc.gov/chronicdisease)

– Centers for Disease Control and Prevention (CDC). (2022). Chronic disease prevention and health promotion. Retrieved from [CDC Website](https://www.cdc.gov/chronicdisease)