Happy New Year everyone!

I hope you've all enjoyed yourselves over the festive period. The past year has been challenging to most people and maybe it's made you think about life/ how you are living

If, like me, you have decided to make some changes here are some ideas I've had that might help you

Identify the WHAT & WHY

Think about what it actually is that you want to change and the reasons why you want to make the change

• What's your motivation?
• What are the triggers?
  Understanding what prompts the behaviour can help you avoid future triggers or prepare yourself/ put support in place to cope with those triggers
• What are the pros and cons for making this change?
  If it helps you, make a 2 column list for comparison
• Can you break it down into smaller challenges?
  Your end goal might be a whole lifestyle change which is a huge task, it can be pretty daunting and a lot to think about. But actually there are loads of small steps that you can take to get you there
• Think manageable and achievable
  If it's not, you're setting yourself up to fail and that is demotivational and demoralising

Plan it

Think about what you need to achieve your goal. If you are trying to change a behaviour keeping a diary can be really useful to identify patterns and potential problem areas

• Write it down
• Research
  Get as much information and guidance as you can
• What could get in your way?
  Are there any barriers you need to negate before you start? Will you need to negate temptation/ boredom/ exertion etc?
• Do you need support?
  Speak to your family/ friends or find a support group before you act
• Do you need a partner or coach?
  Maybe you're someone who finds sharing your goals and progress publicly helps, having that public accountability
• Think about timing, are you starting to make changes during a busy/ stressful time?
  Starting a diet just before Christmas is probably NOT good timing... ;)
  Maybe you need to set a start date and that's fine, but once you've planned a date don't start putting it off. It's likely the timing will never be perfect and sometimes you need a little nudge, sticking to the start date can be that nudge

Do it

Once you've prepared yourself/ set a start date don't delay making those changes, don't think "I'll start it next week"

• Try a 30 day challenge
  There are plenty of studies out there that say 30 days will increase chance of success, although be aware that doesn't mean you won't have to put effort in past that and some changes take longer
• Do you need reminders?
  Use Post-it notes, add calendar alarms on your phone. Don't be afraid to drill that message in
• Push your comfort zone but don't break it!
  Recognise where your boundary is and try going beyond, but don't make it too difficult
• Commit to it
  Be motivated by your reasons for making the change and be disciplined. Leave yourself motivational Post-its if they help, don't be embarrassed! I love a good Post-it :)

Keep going!

Did you do it?

• Well done!
  Acknowledge and celebrate that!

Did you have setbacks or even give up and revert to your ways of old? That's OK! Don't beat yourself up and don't give up

• Try re-evaluating
  What went wrong, what was hard? Maybe you needed more research or support, maybe it wasn't the right solution for the change you wanted to make?
• Try again!
  Think of it as an timebound challenge rather than a lifestyle change, break it down as much as you can and just keep trying

"You never fail until you stop trying" - Albert Einstein

Good luck!