Struggling to make change stick? Everything you wanted to know about behaviour change.
Blog by Elliot Davies
Do you struggle to make behaviour change stick? Cannot shake the bad habits that effect your mental health? It can be hard to achieve behaviour change, whether that be exercising more, eating healthier or quitting an unhealthy habit.
It is common to feel frustrated when trying to stick with the changes we want to make. Finding the motivation to be consistent with your life changes can be a difficult battle.
On the other hand, we know that these positive changes can improve mental health, physical health and wellbeing. For this reason, understanding the mechanisms behind behaviour change could have huge benefits.
Contemplating Change
For behaviour change to occur, a person must consider change to be worthwhile.
A person can start by understanding the cost and benefit of attempting behaviour change. This could be done by writing the analysis down ordiscussing with another person.
So, for someone wanting to exercise more, they may know that improved mental health, physical health and body positivity would be possible benefits. Whilst attempting this behaviour change will cost time, effort and potentially some money.
Once you understand what change would look like, you are starting on the right path.
Barriers to Change
It is important to identify the potential barriers for change. Understanding what might stand in your way could help reduce the chance of it stopping you.
A strong dislike for vegetables may be a barrier for someone wanting to eat healthier. Again, this could be done in written form, or through talking.
Analysing the cost, benefit and barriers for change may bring up feelings of doubt or uncertainty. This is a common experience.
Preparing for Change
You’ve decided that behaviour change is worth it and are aware of what may stand in your way.
Now, preparing effectively for change, increases the chances of you sticking to it. Preparation could involve goal setting, reflecting on why change is important, or testing out some small changes.
Someone who is trying to quit smoking may start with small goals like smoking only after work. Testing out small changes can help make your goals more achievable. It is important to continue to progress with goal setting beyond preparation to stay consistent with behaviour change.
Staying Motivated for Change
Motivation is a key influence on behaviour change, but we all have days when motivation is low. It can sometimes be difficult to be motivated, whether that be getting up for work in the morning or dragging yourself out for a run after work.
Often, we are be motivated by rewards, and this can be healthy. Allowing yourself that takeaway after a week of balanced eating!
This is known as extrinsic motivation. Using external rewards to help you push through feelings of low motivation.
It is important to not reward yourself too often as the rewards will lose their value. Setting targets and then rewarding yourself when you achieve them, would be a positive way to structure your rewards.
Extrinsic motivation can be effective, but intrinsic motivation is more powerful.
Intrinsic motivation is where we are driven to do task for its experience, rather than for the outcome. In the case of exercise, this would be enjoying the type of exercise you do. By enjoying the runners high during a run, you will be more motivated to exercise again.
When you feel rewarded by the behaviour change itself, rather than by the outcome, it is easier to stay motivated.
This isn’t always straight forward, what if you dislike running and never wanted to do it? Then perhaps exploring other means of exercise that you somewhat enjoy would make the behaviour change easier.
Opportunity for change
Behaviour change is made more likely when you can achieve it. Opportunity is important when starting out and maintaining change. Opportunity can be considered when you analyse the barriers for change.
It would be hard to begin with behaviour change if you do not have the opportunity to. Wanting to begin weight training but having no access to a gym may not be appropriate, perhaps try road running instead!
Your environment
The environment that surrounds you is central to your opportunity for behaviour change.
It would be very difficult for someone to quit smoking if all their friends stillsmoke. Being exposed to other people’s behaviour can likely influence your own.
On the flip side, surrounding yourself with people who want the same goals as you will make it easier to achieve behaviour change. If your best friend wants to take up exercise too, then you are more likely to be consistent. This forms part of our opportunity.
You must also have the chance to complete your goals. Understanding your environment is useful when contemplating change, but also plays a huge role in the maintenance of behaviour change.
Am I capable of changing?
Knowing your limits is crucial in behaviour change. Setting unrealistic targets may put you off attempting change again.
It is important to consider if you have the necessary skills to complete behaviour change, both physically and psychologically.
This starts with knowledge. It is helpful to learn about the type of behaviour you want to change. Increased knowledge will improve chances of change through motivation, understanding and informing planning
The recap
Research has suggested several factors that make behaviour change more likely. Correctly using the stages of contemplation and planning, whilst considering the factors of motivation, opportunity and capability you will be in a good position to achieve behaviour change, no matter what your goal is!