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10 Science-backed Tips to Making a Health Behavior Change that Sticks

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https://medium.com/lifeomic/10-science-backed-tips-to-making-a-health-behavior-change-that-sticks-8655c3bbde50

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10 Science-backed Tips to Making a Health Behavior Change that Sticks
Forget crash diets and rash New Year's resolutions. Make healthy lifestyle changes you can stick with, based on science. At LifeOmic, we are all about data. Scientific evidence drives everything we do - not just in helping clinicians make better treatment decisions for their patients, but in helping LIFE app users make healthy behavior and lifestyle choices that stick.

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New Year Resolutions that Stick

Whether it is a resolution to lose weight, to do more exercise, or to consume less sugar, we all have encountered hardships trying to stick with them.

Health-related New Year Resolutions are ...

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One Thing At A Time

Making resolutions requires no effort, but if we decide to suddenly shift towards improving too many of our behaviors at once, it can backfire.

Focus on one thing that you want to change, ...

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What You Can Control

What You Can Control

You may not be able to change the external circumstances, stressful situations, or work environment. What you can do is control how you react to negative forces and stressful situatio...

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The Social Cognitive Theory

The Social Cognitive Theory states that a mix of personal and environmental determinants influence our behavior, our beliefs and the outcomes we expect if we do act as planned.

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Do Some Research

If you want to change your behavior, break an unhealthy habit, or develop a new habit, find out all the information about it.

Find out if it suits you and your body, and how muc...

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Towards a Healthy Habit

There are five stages in the process of shifting towards a healthy practice:

  • Contemplation
  • Seeking Advice
  • Preparation
  • Action
  • Maintenance of the new behavi...

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Tell Your Friends

Seeking support, asking for help, or even making your progress visible to others helps you with social support and an added motivation.

It also weeds out potential cheat moments as you...

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Change Your Environment

Trying to create a new healthy habit while being in the same environment or surroundings can be difficult. Changing your surroundings to suit your new resolu...

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Social Peer Pressure

People get motivated socially, as there are a lot of people with you, engaging in the same challenges to lead a healthier and better life.

For example: If we see social media posts of a fr...

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Small And Attainable Goals

We all want to accomplish a lot of things, some of which cannot be suddenly achievable. We need to work on small and attainable goals, inching towards our bigger goal, step-by-step.

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Celebrate Your Success

Reward yourself and celebrate the goals you accomplish, and the milestones you complete.

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SIMILAR ARTICLES & IDEAS:

Successful behavior change

One potential problem when changing behaviors is that we're too often motivated by negatives such as guilt, fear, or regret.

  • Research found that long-lasting change in behavior is mo...

Change is a process

... not an event. The transtheoretical model (TTM) presupposes that at any given time, a person is in one of five stages of change: precontemplation, contemplation, preparation, action, maintenance.

Each stage is a preparation for the next one, so you mustn't hurry through or skip stages.

Precontemplation

At this stage, you have no conscious intention of making a change. People in this stage tend to avoid reading, talking, or thinking about unhealthy behavior. However, their awareness and interest may be sparked by outside influences.

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Meaningful productivity

The best work happens in short intensive deep work spurts (1–3 hours, no distractions). 

Your best thinking  will actually happen while you’re away from your work, “recovering.” B...

The first 3 hours of the day

...are your most precious for maximized productivity. 

Your brain is most attuned first thing in the morning, and so are your energy levels. Consequently, the best time to do your best work is during this time.

The “90–90–1” rule

Spend the first 90 minutes of your workday on your #1 priority, nothing else. 

Zero distractions. Just get that work done.

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Read 1 book per week

Ordinary people seek entertainment. Extraordinary people seek education and learning.

Taking even 15–30 minutes every day (especially during the morning) to read uplifting and instruct...

Do something that terrifies you

But you don’t have to constantly be battling your fears. You only need to be courageous for 20 seconds at a time.

If you courageously confront fear for 20 seconds every single day, before you know it, you’ll be in a different socio-economic and social situation.

“A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.”

“A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.”

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