![]() He calls this “delay discounting,” where you discount, or undervalue, the larger benefits of waiting in favor of smaller immediate rewards. “You develop the capacity to act and react another way.” Think About the FutureĮpstein has found that some people have a harder time than others resisting their impulses. Leonard Epstein, who studies behavior change and decision-making at the University at Buffalo. “The more you practice self-control, the better you become at it,” says Dr. ![]() Her team is also using technology to learn more about how to measure and increase the ability to monitor and control our behavior. Marsch and others are working on digital technologies, like mobile apps, that could support you in a moment of weakness. Sometimes when you feel like you’re failing, you can learn the most.” “Even when you think you’re about to ‘fall off the wagon,’ hold on,” Czajkowski says. A study of people who lost at least 30 pounds and kept the weight off for at least a year found that they often tracked their progress closely. You can use a paper journal, computer program, or mobile app to note things like your diet, exercise, stress levels, or sleep patterns. “Identify negative thoughts and turn them into realistic, productive ones,” Marsch advises. But there will also be times when you wonder if you can stick with it. How can you still make healthy choices during unexpected situations, in stressful times, or when tempted by old habits? Stay on Trackĭoing positive things for yourself can feel exciting and rewarding. Think about what might derail your best efforts to live healthier. It’s also important to plan for obstacles. Invite them to join you, support you, and help you stay on track. Research shows that people’s health behaviors tend to mirror those of their family and friends. How can you change things around you to support your goals? You might need to stock up on healthy foods, remove temptations, or find a special spot to relax. “Whenever possible, make the healthy choice the easy choice.”Ĭonsider what you think you’ll need to be successful. “If you walk by the vending machine at work and buy junk food every afternoon, try walking a different way to eliminate that decision and bring healthy snacks from home,” Czajkowski says. Make a plan that includes small, reasonable goals and specific actions you’ll take to move toward them. For instance, eat meals with the TV off or join friends for healthy activities, like walk breaks. “You can develop ways to disrupt those patterns and create new ones,” Marsch says. Maybe you eat too much while watching TV or join a friend on smoke breaks even when you don’t want a cigarette. “Look for patterns in your behavior and what triggers the unhealthy habits you want to change.” Lisa Marsch, an expert in behavior change at Dartmouth College. “The first step to changing your behavior is to create an awareness around what you do regularly,” explains Dr. Habits often become automatic-they happen without much thought. ![]() Repetitive behaviors that make you feel good can affect your brain in ways that create habits that may be hard to change. Regular things you do-from brushing your teeth to having a few drinks every night-can become habits. You can reduce your risk for the most common, costly, and preventable health problems-such as heart disease, stroke, cancer, type 2 diabetes, and obesity-by making healthy choices. Lots of things you do impact your health and quality of life, now and in the future. ![]() “The good news is that decades of research show that change is possible, and there are proven strategies you can use to set yourself up for success.” “It’s frustrating to experience setbacks when you’re trying to make healthy changes and reach a goal,” says NIH behavior change expert Dr. But research shows how you can boost your ability to create and sustain a healthy lifestyle. Maybe you’ve already tried to eat better, get more exercise or sleep, quit smoking, or reduce stress. We know that making healthy choices can help us feel better and live longer. ![]()
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