Written By: Elizabeth Fay, MS, RD, CNSC
Registered Dietitian, Certified Nutrition Support Clinician
Making any behavior change requires intention and consistency to achieve our goals. Any new change that you set to accomplish in your life will require a new habit to be formed. Of course, we want to achieve our goals as quickly as possible, but we also want them to be safe, long-lasting, and achieve the outcomes we intend. When looking to make changes in your nutrition, fitness, or wellness lifestyle, starting with a habit is key.
Research shows that it takes approximately 66 days to start a new habit and stick with it. This is quite a bit of time to allow ourselves some grace as we may forget our new habit until it becomes routine. Knowing up front that it will take some time to create a habit, helps to set the ground for realistic expectations. For example, say your new goal is to incorporate at least 1 fruit and 1 vegetable at every meal. Evaluating where we are starting at, we notice that we currently only eat 1 fruit at lunch and 1 vegetable at dinner. We have room to make improvements with our nutrition and we find ourselves eager to get working towards this goal. First, you may plan out your meals and choose fruits and vegetables ahead of time that you intend to incorporate in your meals. Having a plan is a great way to follow a path to your goal. Of course, life doesn’t always go as planned, so having back-up options available is a great idea. You may keep a banana, orange, or raisins at your desk at work to have as back-up in the event the cafeteria doesn’t offer a fruit or vegetable option that you like one day. You may keep a bag of pre-washed, ready-to-use spinach in the refrigerator to quickly add to sandwiches or prepare a side salad for quick, last-minute weeknight meals. For those times when you are attending a birthday party or cookout, you may plan to have your fruit or vegetable as a snack after the get-together in the event that fruits and vegetables are not offered. Due to the time commitment involved with forming a habit, give yourself flexibility with establishing your routine.
Once you have intention set, it’s important to have cues and reminders set to keep us on track. Reminders help to cue us on the behavior change we’d like to see. Let’s take our fruit and vegetable example again. If at every dinner, you serve your protein and grain on the right side of the plate (instead of the center), then there will be an open area to be filled on the left side of the plate, perhaps reminding you to fill that plate with at least 1 fruit and 1 vegetable. Some people benefit from visual cues upon an action. For example, if you pack your lunch daily for work or school, you may put a sticky note near where you store your lunch bag. Every time you go to get your lunch bag to pack, you’ll see the sticky note reminding you to double check your lunch and if it includes at least 1 fruit and 1 vegetable. If you typically make oatmeal for breakfast, you may put a sticky note on the oatmeal box or microwave to include a fruit or vegetable. Other people prefer to stay digital, so setting reminders on your phone at the time you go to lunch every day, or the time you typically eat or prepare dinner is another great reminder method! Another option is to include others. Tell your spouse, roommate, or colleague about your goal, and recruit them to help keep you on track. Consider your route. Review the route that you take and evaluate if another route would help you meet your goals. If you typically drive home and stop at a particular fast food location that offers limited fruit and vegetable options, consider driving another route home to break the habit. Think of other restaurant options that may better help you meet your goals, or skip the fast food altogether and plan to prepare your meal at home. If you’re headed to the workplace cafeteria, see if you can walk first by the fruit and vegetable station instead of the vending machine to remind you of your goal. Be forgiving of yourself if you forget to meet your habit even after seeing the reminder. Feel free to make adjustments to your reminder locations, times, and methods.
Keep your intention at the forefront of your mind. When we stay invested in our goals, we’re more likely to follow our cues and reminders to form the habits we need in order to achieve our goals. Review why you set your goal to begin with. Reflect on the accomplishments you’ve achieved along the way. Some people prefer to see it visually, so feel free to create a calendar or schedule that marks your achievements. Create a calendar with breakfast, lunch, and dinner written on every day. Every time you include 1 fruit and 1 vegetable at a meal, give yourself a checkmark or a sticker!
In the end, you’ll have compiled a number of achievements that you can reflect on. These achievements will help you stay motivated along the way.
Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: modelling habit formation in the real world. Euro J Soc Psychol. 2010;40:998–1009.