Start small: Since the key to habit formation is doing the action or routine consistently over time until it's automatic, the key to installing habits is to make the action simple enough that it doesn't take too much effort, suggested Dr. Anderson. "Start with the simplest, easiest goal imaginable. Make the threshold for success so low that you can't help but be successful and begin to establish the habit through repetition first."
Surround yourself with support: It's critical to have people who support and encourage you to stick with your goals. In addition to supportive family and friends, Dr. Anderson said to get a workout buddy, a meal prep buddy — or, if you can afford it — a personal trainer, a coach, a registered dietitian, or whoever you can to help you.
Find your why: "In order to achieve a goal, we need both the why and the how. The why is, 'why is this important to me? Why am I willing to experience this discomfort?' The how is, 'how am I going to achieve this goal? Who can help me?'" He said that often we fail because we only have one or the other.
Use the "Stop. Challenge. Choose." model for behaviour change: "One of the key elements of 'Stop. Challenge. Choose.' [model] is finding ways to slow down and pay attention to where you are at that moment," said Dr. Anderson. It's an important first step on your journey to a better, healthier life, as it can help you rediscover what really matters to you.
Stop: Pause for a moment and consciously examine your surroundings and how you're feeling in the moment.
Challenge: Think about why you're considering this action and whether it will help or hinder your goals. Are you where you want to be?
Choose: Choose an action, such as something that will make your health a priority.