Clinician Resources How to Change Your Habits Do you hope to change your diet, exercise more, stop smoking, eliminate caffeine or alcohol, or make another change? If so, you are trying to develop a new habit. These steps can guide you. Give them a try! 1 Prioritize 2 Choose Specific and Measurable Goals Don’t try to change all of your targeted habits at the same time. Start with the most important or, alternatively, the easiest. 4 Make Sure Each Piece is Realistic 5 Set a Date for Completing Each Piece Good • Walk, swim, play tennis regularly. • Eat low-fat food, lower cholesterol. • Call friends more. 3 Break your Overall Goal into Smaller Pieces Realistic • Walk for 10 minutes. • Count calories. • Call a friend I haven’t seen lately. • Relax for 15 minutes every day. 6 Pick a Fun Way to Change the Behavior, and Reward Yourself! Buy walking shoes Tuesday. Call a friend this weekend. Better food tomorrow. From Robinson, P. & Reiter, J., (2007) Behavioral Consultation and Primary Care: A Guide to Integrating Services. Not As Good • Get into shape. • Change my diet. • Manage stress better. Overall Goal: Walk Regularly 1. Buy walking shoes. 2. Walk 10 minutes, three days/week. 3. Increase frequency/ duration as able. Unrealistic • Walk for an hour. • Never eat junk food again. • Reconnect with all my friends. • Take an hour to myself each day. 7 Have a Backslide Prevention Plan • Review why you want to change. • Revise your goal to make it clear, realistic and fun • Enlist someone for support. Improving lives with integrated health care. 61