Are you looking to adopt better habits for better health?   Perhaps you want to make positive changes to your life, such as eating better, sleeping well or moving more?  Maybe you struggle to make the necessary changes to live the life that you desire?   Adopting new habits can be challenging, it takes time and patience, but understanding the four stages of habit change can help you break free from old patterns and establish new, healthier ones.

change your habits for better health

Building and sustaining habits for better health is a journey that involves patience, planning, and commitment. Positive changes, such as healthier eating, regular exercise, or better sleep, don’t happen overnight. Psychology tells us that forming any new habit generally involves four distinct stages: Contemplation, Preparation, Action, and Maintenance. Exploring each stage and looking at how to apply them to develop better habits, will help lead you to a healthier and happier life. 

1. Contemplation: "Thinking About It"

The contemplation stage is all about recognising the need for change and starting to weigh the benefits and challenges of forming a new habit. This stage is often triggered by a desire to improve health or energy levels, to lift our mood and motivation, and/or reduce the risk of chronic diseases.

• Identify your “why”: Ask yourself why you want to make this change. Is it to feel more energetic, prevent future health issues, or perhaps you are struggling with a particular area of your life that is holding you back - such as stress or poor sleep?
• Consider the benefits: Visualise how your life could improve with this new habit(s). For example, regular exercise might lead to more energy, improved mood, better weight management and improved sleep? 
• Acknowledge challenges: Recognise potential roadblocks, like a busy schedule or lack of motivation, and start thinking of ways to overcome them.

2. Preparation: "Getting Ready"

Preparation is when you move from thinking to planning. This stage involves setting goals, creating a strategy, and getting organised so that your new learned healthy habit is easier to implement.

• Set specific, achievable goals: Instead of a vague goal like “eat healthier,” set measurable ones, like adding a serving of vegetables to lunch each day or replacing sugary drinks with water or herbal tea.
• Create a support system: Share your goals with friends or family members who can encourage you or even join you in your new habit(s).
• Plan for obstacles: Think about potential hurdles and have solutions ready. For example, if time is a barrier to exercise, try setting aside 15 minutes in the morning for a quick workout, or starting your day with a glass of water and a slice of lemon.

3. Action: "Making the Change"

In the action stage, you start implementing your plan and turning your intentions into behaviours. This is often the most challenging stage as it requires consistency and effort.

• Start small and be consistent: Begin with manageable changes and gradually build up. If your goal is to be more active, start with 10-minute walks, then work up to longer routines as you build stamina.
• Track your progress: Use a journal or app to track your activities. Seeing your efforts can boost motivation and give you a sense of accomplishment.
• Stay flexible and forgiving: Life can throw curveballs, so give yourself grace if you miss a day or struggle with a setback. The important thing is to get back on track and keep going.

4. Maintenance: "Keeping it Up"

The final stage, maintenance, is when your new habit becomes part of your routine. While the habit may now feel more natural, it’s still important to stay mindful and make adjustments as needed to keep it sustainable.

• Reassess and adjust: Reflect on your progress and adjust your goals or routine as needed to keep things fresh and achievable.
• Celebrate milestones: Recognise your achievements, no matter how small. Celebrating milestones reinforces the habit and builds confidence.
• Stay motivated: Look for new ways to stay inspired, whether by setting new challenges, involving others, or enjoying the results of your hard work.

Final Thoughts: Building Lasting Habits for Better Health

Creating habits for better health is a journey that requires time, patience, and persistence. By moving through the four stages of habit formation, Contemplation, Preparation, Action, and Maintenance, you can build routines that support your wellbeing and help you lead a healthier, happier life. Remember, every small step you take brings you closer to making these habits a lasting part of your routine

References and further reading

https://www.nhs.uk/better-health/