Building and Maintaining Habits
Understanding the Complexity of Behavior Change
At first glance, establishing a new healthy habit might seem straightforward. However, life’s unpredictability — such as unexpected meetings, family responsibilities, or changing weather — often interferes with our best-laid plans. The common belief that behavior change requires only a decision and willpower oversimplifies a much more complex process.
Behavior change is nonlinear and challenging, requiring a deeper understanding of the factors that make it difficult. To create long-term success, we must acknowledge the multiple influences on our habits and take small steps toward sustainable change.
What Influences Behavior?
Human behavior is shaped by external factors, including biological, psychological, and social elements. The biopsychosocial model explores the intersection of these three components and emphasizes that our actions are not isolated choices. Instead, they are shaped by our mental health, environment, and personal experiences over time.
Additionally, a person’s environment plays a significant role in habit formation. The ecological lens highlights how factors such as social networks, community infrastructure, government regulations, and cultural norms influence our daily behaviors. These elements collectively demonstrate why lifestyle changes are complex and require more than just personal motivation.
By understanding these influences, we can shift our internal narratives, show ourselves compassion, and take a more strategic approach to healthy habit formation.
Setting Clear and Achievable Goals
A major reason why goals often go unmet is the lack of clarity around them. People tend to focus on long-term goals — the outcome — rather than the process of achieving them. A good idea is to emphasize small goals that lead to the desired result.
Example of Goal Setting:
Outcome-Focused Goal: “I want to lose 20 pounds.”
Process-Focused Goal: “I will engage in regular physical activity three days a week for at least 20 minutes.”
The second example provides a clear action plan, making it easier to implement and sustain. Change happens through small victories and consistent actions over time.
The SMART-ER Approach to Goal Setting
Use the SMART-ER framework to create specific goals that enhance quality of life and long-term success:
S — Specific: Define a clear and focused goal.
M — Measurable: Track progress through quantifiable steps.
A — Attainable: Choose a realistic and achievable target.
R — Relevant: Ensure the goal aligns with personal values and aspirations.
T — Time-Bound: Set a deadline to maintain motivation.
ER — External Resources: Identify tools or support systems that aid progress.
SMART-ER Goal Example:
“I want to improve my physical health by exercising five days a week and managing my balanced diet over the next 15 weeks. I will track my workouts using a mobile app and record my meals in a journal. By achieving this, I will enhance my mental well-being and increase my energy levels. Tools that will support me include a fitness tracker, meal prep containers, and an accountability partner.”
This method provides structure, making it easier to integrate healthy habits into your daily routine.
Why Willpower Alone Isn’t Enough
A common misconception is that willpower is the key to sustaining a new habit. However, willpower is a limited resource — it depletes over time, especially when faced with repeated temptations. Instead of relying solely on self-control, we need effective strategies to support long-term habit stacking and positive behavior.
Strategies for Sustaining Change
To make healthy habits part of your daily routine, consider these effective ways to conserve willpower and stay on track:
- Plan Ahead: Meal prepping and scheduling regular exercise can help prevent decision fatigue and support healthy eating habits.
- Journal Barriers and Solutions: Writing about potential obstacles and brainstorming solutions in advance fosters resilience.
- Prepare for High-Risk Situations: If workplace meetings include junk food, bring a nutritious snack or eat beforehand to reduce temptation.
- Develop a Routine: Consistency is key — whether it’s a morning workout, mindful meditation, or maintaining good sleep hygiene.
- Create a Supportive Environment: Surround yourself with social support, such as friends or family members who encourage your healthier lifestyle.
Conclusion
Behavior change is a journey that requires patience, strategy, and a supportive environment. By focusing on small changes, setting achievable goals, and implementing practical strategies, you can build good habits that contribute to your overall health and long-term success. Remember to grant yourself grace along the way — progress is built through consistency, not perfection.Last Updated: February 24, 2025
Resources:
ACE (2019). The Professional’s Guide to Health and Wellness Coaching.
Dr. Erin Nitschke is a professor of exercise science at Laramie County Community College. She holds certifications including NFPT-CPT, NSCA-CPT, ACE Health Coach, Fitness Nutrition Specialist, Therapeutic Exercise Specialist, and Pn1. Erin is an editorial author for IDEA, NFPT, where she writes regularly on topics related to personal training and health coach skill building, behavior change, and career success.
