Behavior Change
Making changes to our human behavior can be a good thing, but it's important to remember that change doesn't just happen overnight. Changing our behavior can be challenging, but certainly attainable. There are often barriers that make changing behavior difficult.
More often than not, we may not even recognize that there is a behavior that we need to change. We may even feel a desire to continue that behavior, to deny that we need to change (“drinking makes me feel better”). When you do recognize a less-than-desirable behavior, consider the pros and cons of making the change. Will your life be improved, or worse, if you do or don't make the desired behavioral change. Here are some steps that can help you navigate behavioral change:
1. Self-awareness: Identify the behavior you want to change: Be specific and clear about what you want to achieve. Is it being more assertive, reducing procrastination, or improving communication skills?
2. Understand motivations: What are the current consequences of your behavior? What benefits do you hope to gain from changing it?
3. Recognize the triggers: What situations or emotions typically lead to the unwanted behavior? Understanding your triggers can help you anticipate and avoid them.
Preparation and Goal Setting:
1. Set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. Break down large goals into smaller, actionable steps to avoid feeling overwhelmed.
2. Develop a plan: Decide on specific strategies you'll use to achieve your goals. This could involve practicing new skills, changing your environment, or seeking support.
3. Create a timeline: Set realistic deadlines for yourself and track your progress along the way. Celebrate your achievements, no matter how small!
Acting and Maintaining Change:
1. Start small and build momentum: Don't try to change everything at once. Begin with one or two manageable changes and gradually add more as you succeed.
2. Practice consistently: Repetition is key to forming new habits. Make your desired behavior a regular part of your daily routine.
3. Seek support: Tell trusted friends, family, or a therapist about your goals. Having a support system can provide encouragement and accountability.
4. Be patient and kind to yourself: Change takes time and effort. There will be setbacks, but don't give up. Learn from your mistakes and keep moving forward.
You need to create a real commitment and desire to change any behavior. Plan, implement that plan, and then work to maintain that plan. Remember, if you relapse to your old behavior, don't give up. Carefully examine what caused you to stall or trip and seek ways to overcome that issue before you try again. Don't try to change numerous things all at once. And don't give up if you don't accomplish your goal the first time you try! Serious behavioral changes are always difficult, but with good planning they are achievable.
