Changing Health Habits: 4 Stages
Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Sometimes old habits die hard. It takes time to change habits. You may face roadblocks. And, you may find you go through different stages when changing your health habits. The four stages of changing a health behavior or habit are:
- Contemplation: “I’m thinking about it.”
Making the leap from thinking about change to taking action can be hard and may take a while. - Preparation: “I’ve made up my mind to take action.”
- Action: “I have started to make changes.”
- Maintenance: “I have a new routine.”
What stage are you in?
Want to learn more? This article provides more detail.
Steps to Building Healthy Habits For Life
Have you ever tried to set a new health goal and found that things got in the way? Building healthy habits isn’t easy. These 3 steps can help!
- Step 1: Make a plan
Start by making clear “why” you want to make this change. Write it down and post it in your home. Keeping your plan front and center increases your chances of success - Step 2: Keep track
Did you know that just by tracking a new habit, you are more likely to succeed? There are many ways to keep track such as journaling, apps, or having an accountability friend…like a walking buddy!. - Step 3: Celebrate success
Take time to notice and celebrate your small successes. It can be simple, such as a pause in your day to recognize your efforts. Or big, such as scheduling a special activity or time with a friend.
Sample goals to support wellness:
- Increase fruits and vegetables.
- Cook more meals at home instead of eating out.
- Cut back on unhealthy foods like salty and sugary snacks.
- Substitute whole grains (e.g., brown rice instead of white rice).
- Add short walks into your routine.
- Try a new activity at home like yoga, tai chi, Zumba, or strength exercises.
- Increase your water intake.
Want to learn more? This article goes into more depth about the 3 steps.
Healthy Sleep
When life is hectic, sleep is often the first thing that suffers. But, it’s well known that you need enough sleep for health. How much sleep you need depends on your age:
- Most adults: 7–8 hours
- Newborns: between 16 and 18 hours
- Preschool children: between 11 and 12 hours
- School-aged children and teens: at least 10 hours
8 Tips to Support a Sound Night’s Rest
There are many reasons why it might be hard to get enough or quality sleep. Follow these tips to establish healthy sleep habits:
- Try to go to sleep and wake around the same times, even on weekends or during vacations.
- Avoid all screens (phones, television, computers) at least 30 minutes before you’d like to be asleep.
- Dim or reduce bright lights in the evenings.
- Keep your sleeping room cool and dark.
- If you’re sensitive to caffeine, reduce or stop caffeine in the afternoon/evening.
- Create a bedtime routine you look forward to such as taking a shower or reading a book.
- Don’t eat a large meal too close to your bedtime.
- Get morning sunshine to set your body’s clock.
The Power of Family Meals
Life is busy and family meals might seem like just another task. But did you know they can actually make a big difference in how kids grow up? Here are a few of the benefits:
Benefits of Chatting:
Having meal together means more than just eating. It’s a chance to talk without phones or TVs interrupting. This helps kids learn how to listen and share their thoughts. Plus, it builds their vocabulary and reading skills.
Growing Better Together:
Regular family meals make kids feel secure and connected. This helps them make good choices and avoid risky stuff. It also teaches them about rules and respect.
Eating Well:
Family meals aren’t just about talk; they’re about food too! When families eat together, they tend to eat healthier meals.
In our busy world, family meals are like a secret superpower for families. They help kids grow up strong and happy. So let’s make time to sit down together and share a meal. It’s good for the body and the heart!
Family of One?
Eating with others has been shown to support your wellbeing. We encourage you to eat with others when you can. Check out local community events, churches, or social groups that offer meals. It can be easy to stay home, but if you get invited over for a meal, consider saying, “yes!”
Mindful Eating
To try mindful eating, here are some simple tips:
- Before eating, physically place your hand on your belly and ask yourself if you’re really hungry. How are you feeling? Are you just thirsty or bored?
- Use smaller plates and utensils to help control how much you eat.
- Don’t feel like you have to join the ‘clean plate club’ and finish everything on your plate if you’re full.
- Keep healthy snacks handy and easy to see.
- Slow down while eating by putting your fork down in between bites. Check in with how fast you are eating by occasionally counting to 10 while chewing. Enjoy each bite without distractions.
In short, mindful eating helps us focus on the present moment and enjoy our food more. By giving it a try, we can build a healthier relationship with food and feel better overall.