Small Lifestyle Changes, Big Health Benefits: 6 Tips to Help You Reach Your Health & Fitness Goals by 30Seconds Mom

It's hard to believe we are nearly through 2024 when so many of us have probably given up on those New Year's resolutions in an attempt to get our health back on track. But you're not alone. In fact, more than 80 percent of people fall back on old habits by February, according to U.S. News and World Report.

It can be difficult to prioritize our health when there are so many aspects of our lives that demand our attention – things like work, family and deciding what to eat for dinner every day. It's not like we can just suddenly graduate from medical school or online nurse practitioner programs and automatically be motivated to perfectly take care of ourselves. Honestly, most of us feel like we can only manage the bare minimum if we're lucky. Anything more than that can feel overwhelming and discourage further action in order to make a change.

It makes sense when so many of us place too much pressure on ourselves, too quickly, which leads us off our path to reaching our health goals. The good news is that the most effective way to make long-term, sustainable and healthy goals starts with making small lifestyle changes.

1. Accept Your Starting Point

Lifestyle changes will look different for every person. Not only are we all on separate health journeys but we also all come from different circumstances. That is, some people simply can't afford gym memberships or healthier groceries, and some people struggle with mental health issues such as eating disorders or depression that can make these healthier changes harder to achieve and maintain. Others may lack a support system or may not know how to effectively make informed decisions to improve their health.

The point is that what might be healthy for you can look completely different to someone else. So accessing resources and support, whether physical, mental or anything in between, is important when assessing what will be best for your health and your body, inside and out.

2. Plan Out Your Goals

Want to get better at drinking more water, improving sleep patterns, eating healthier, engaging in mindfulness or any beneficial exercise? All of these are great examples, but how do you actually plan it out? It might sound silly, but research has shown that you are more likely to be successful in reaching your goals if you write them down. In fact, a Harvard Business study found that you can be 10 times more likely to succeed if your goals are written down.

There is actually a useful mnemonic term that can assist with writing out goals effectively. The term, coined in 1981, is known as S.M.A.R.T. Making "smart" goals refers to goals that are Specific, Measurable, Achievable, Relevant and Timely. In other words, the more detailed and realistic your goals are, the easier it is to achieve them and succeed.

3. Research the Facts

Nothing may empower you more than doing research and educating yourself on what exactly it means to make healthy choices. There is a lot of false information out there through viral videos and self-proclaimed "health gurus" who advertise having all the answers – some of which have led to illness and even in some cases, death. It is vital to take everything you read and see online (or anywhere) with a grain of salt. Besides, new knowledge, especially in the health industry, is updated constantly as experts learn more through access to better resources and technology.

It's always best to stick with credible sources such as peer-reviewed journal articles and checking in with your health-care team (doctors, therapists, etc.) to gain even more perspective and confirmation before making any significant changes to your health.

4. Train Your Brain

When we make too many "unhealthy" choices, it is usually a sign that something is wrong and needs to be addressed. Most commonly, these choices manifest as a result of unprocessed feelings or trauma, whether we are aware of it or not. Next time you engage in behavior that hinders your health in any way, notice if there is any self-negative talk or feelings of shame occurring. These are common experiences for those that make many unhealthy choices and are a strong indicator that something deeper may be at play.

Of course, investing in therapy is one of the best ways to work on your issues, but if that is not possible right now for whatever reason, practicing affirmations can be a great start in making improvements to your health. It seems too good to be true but the truth is, when given information, our brains don't really know the difference between what is real and what is not. Intrusive thoughts can be tricky like that. When we think negative thoughts about ourselves often, the brain can interpret those thoughts as truth, despite what the reality is.

Practicing affirmations may feel weird or uncomfortable when you start but, over time, with enough repetition, you can train your brain to believe in the positive things you say about yourself, rather than the negative. The idea is that positive thoughts can lead to positive attitudes, which can inspire positive action. This may not be the "solution" to your problems but it is definitely a great start. Ultimately, no one really heals from negative (usually untrue) beliefs about oneself. Patience and compassion go a long way, so be gentle with yourself.

5. Embrace Progress, Not Perfection

The most important takeaway is that it is OK to make mistakes. Perfection does not exist and even if it did, it's not as impressive as it sounds. Being perfect infers that no improvement is needed. The inability to improve also means the inability to learn and grow. Our biggest advantage as human beings is our capacity to adapt to new situations. Our survival thus far relies on this very skill.

Perfection stagnates personal development and without that, what's the point? Think about it: most of us are just trying to become better versions of ourselves, and that's why making these lifestyle changes is so important to us. So, never give up your endeavors. When things are not going your way or you "fail," you can always try again – as many times as you want. Progress is what leads to success, not perfection.

6. One Step at a Time

It is crucial to acknowledge the challenges in maintaining our health goals and the societal pressures that can exacerbate them. Despite the statistics and external factors, the path to sustainable health begins with recognizing our individual journeys and circumstances. By setting SMART goals, educating ourselves with credible information and nurturing our mental well-being through affirmations and self-compassion, we empower ourselves to make meaningful changes.

Embracing progress over perfection reminds us that setbacks are part of the process, and every effort, no matter how small, contributes to our growth and success. Let's continue striving for better health, one step at a time, knowing that each step forward is a victory in itself. 

Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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