Want to make a change? Find your motivating 'why'

By American Heart Association News

Hero Images, Getty Images
(Hero Images, Getty Images)

For many of us, it's difficult to get motivated to exercise or eat healthy. But it may be easier than you think with the right mental approach.

Boosting willpower to begin healthy practices and avoid past unhealthy behaviors calls for a new way of thinking – and small steps at first, experts say.

"We are creatures of habit. Starting anything new can be overwhelming because it often requires a change in routine," said Teresa Kay-Aba Kennedy, an author and holistic health counselor.

One obstacle is the "information overload" of conflicting advice on the best eating and exercise plans, Kennedy said. That can result in lack of action. Creating self-awareness about your current lifestyle, perhaps through a daily log, and then researching best practices can determine what works best for you.

"Each person is different. There is no one-size-fits-all diet or exercise plan," she said. "Seek to become an expert on you."

Today's focus on instant results can contribute to a short-term outlook. Sometimes, unless there is a serious consequence or high level of pain associated with a current condition, Kennedy said, it may be hard to stick with a healthy plan for the long haul.

"We might start something with enthusiasm – like those New Year's resolutions – but the energy wanes unless you can see results. We are conditioned for the quick fix," she said.

To get around that, she suggests a strategy of telling yourself, "Not now, maybe later," when facing unhealthy temptations.

But remember that willpower may be an exhaustible resource. Using willpower to do something difficult may deplete it and make it harder to resist temptation later, according to a study by social psychologist Roy Baumeister.

Consider making lifestyle decisions when your willpower is high, such as cleaning junk food out of your pantry so you won't be tempted by it later or making a plan to attend an exercise class with a friend later in the day or week.

Starting small allows for incremental victories. Make your goals S.M.A.R.T. – specific, measurable, attainable, relevant and timely, Kennedy said. If necessary, break a goal down into even smaller milestones.

For example, add nutrient-dense foods like fruits and nuts to your eating plan and crowd out processed foods. Try different nutritious foods to find what you prefer.

"Make it about exploration and moderation versus deprivation," she said.

To gradually incorporate movement into your daily routine, use the stairs instead of the elevator and take 10- to 15-minute movement breaks throughout the day. Use breaks for taking a walk, chair yoga or deep breathing.

The American Heart Association recommends at least 150 minutes per week of moderate-intensity physical activity or 75 minutes of vigorous activity, or a combination of both, preferably spread throughout the week.

By having a workout bag or yoga mat ready to go, heading off to an exercise session becomes more convenient. If the gym isn't convenient, find other ways to get physically active. Play some music and dance freestyle. A new daily ritual at a specific time becomes habit after three or four weeks, Kennedy said.

One of the keys to lasting change is finding an overarching vision for why a healthier lifestyle is important, Kennedy said.

"It could be because you want the energy to play with your children or you want to save to start your own business. I tell my clients with a 'motivating why,' the 'how' becomes easier," she said.

Try to practice "mindfulness," which will increase your skill of noticing and take you out of an "automatic mode," she said, adding you can set yourself up for success by practicing self-care and getting enough sleep.

Sleep deprivation can increase hunger and affect memory and mood. Poor sleep quality has also been linked to an increased risk of high blood pressure, which is a potential cause of heart disease.

As changes start to take root, Kennedy said it's important to remember occasional slip-ups may happen. If they do, keep moving forward.

"Simply get back on track and don't beat yourself up. Play the long game," she said. "You want to deepen your belief that you can do this."

If you have questions or comments about this story, please email [email protected].


American Heart Association News Stories

American Heart Association News covers heart disease, stroke and related health issues. Not all views expressed in American Heart Association News stories reflect the official position of the American Heart Association. Statements, conclusions, accuracy and reliability of studies published in American Heart Association scientific journals or presented at American Heart Association scientific meetings are solely those of the study authors and do not necessarily reflect the American Heart Association’s official guidance, policies or positions.

Copyright is owned or held by the American Heart Association, Inc., and all rights are reserved. Permission is granted, at no cost and without need for further request, for individuals, media outlets, and non-commercial education and awareness efforts to link to, quote, excerpt from or reprint these stories in any medium as long as no text is altered and proper attribution is made to American Heart Association News.

Other uses, including educational products or services sold for profit, must comply with the American Heart Association’s Copyright Permission Guidelines. See full terms of use. These stories may not be used to promote or endorse a commercial product or service.

HEALTH CARE DISCLAIMER: This site and its services do not constitute the practice of medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific medical needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. If you are in the United States and experiencing a medical emergency, call 911 or call for emergency medical help immediately.