Change Plan Change Life

We’ve talked about making changes to lead a healthier and more fulfilling life.  This started with identifying a change that you have wanted to make or now realize you need to make.  Maybe others are asking you to make a change, such as quitting smoking.  We then reviewed the stages of change so you could determine where you are in the change process.  This next activity will focus on those who are at least considering doing something to make a change.

Start with asking yourself why you want to make the change.  Do you want to change or is someone else urging you to make a change?

Next, you will determine what you want to be different in your life (outcomes).

Now that you know the purpose of the change, what change you will make, and what you want to look different in your life, we can talk about how to implement the change.  First, ask yourself what needs to change in the way you think and feel?  In how you behave? What changes in your environment do you need to make to ensure you are successful?  It is also important to determine how you will track your progress.

We will make a quick run through these steps before you start working on this phase of the change process. Review the following example.

The example change I will use is exercising more.

Why am I wanting to do this?   I feel better when I exercise and I want to be healthier.

What will be different when making this change (outcome)?  I will go to the gym at least 3 times a week for 1.5 hours and attend a Zumba class each week.  I will feel less fatigued.

How am I going to implement this change?

What needs to change in thinking and feeling? I need to have a more positive view about exercising. I also need to find out why I have been inconsistent when attempting to exercise more in the past.

What needs to change in how I behave? I need to open specific time slots each week to make sure I go to the gym.  I need to make a commitment to go to the gym 3 times a week and attend a Zumba class each week. I need to download MyFitnessPal to track my exercise.

What changes do I need to make to my environment to be successful at making this change?  I need to have my errands and tasks done so I do not use that as an excuse to not go to the gym.  I need to look at the Zumba class schedule at the YMCA.  I need to plan out my week and write it down on a calendar to better plan my activities. I will log into the MyFitnessPal app to share my progress with others. The MyFitnessPal will also be helpful in keeping track of my progress.

A few additional tips:

1. Take this day by day.
2. Celebrate small victories, such as exercising three days in a row.
3. Figure out how you will reward yourself
4. Avoid being too hard on yourself if you mess up.
5. Have a plan for the barriers that may keep you from reaching your goal. For example, if your goal is to go to the gym 3 days a week, but it storms all week, have a routine you can do at home already prepared.

Ready, set, go…