4 Key Elements to Create Sustainable Change
Why is change often hard, even when it's apparent that it's needed? I’d like to share a story that might resonate with many. At one point, I found myself sipping wine nightly—an experience that I believe might echo in the lives of others. To those who share this habit, know that my intention isn't to criticize or provoke feelings; rather, I'm here to share my journey. Wine became my response to smother stress and emotions. A rough day, fatigue, or the desire to unwind in silence—all were met with a glass of wine.
However, as time progressed, I linked wine to sleep quality and anxiety. The realization hit: disrupted sleep and heightened anxiety accompanied my indulgence. The self-talk began—Sunday's solitary glass, only to see Monday repeat the pattern, and Tuesday, and so on—a familiar cycle?
I realized I had to get really honest with myself and decide that I was going to make a change. It became clear that by reducing my wine consumption, I gained energy, clearer skin, and sharper thoughts.
Life dances through highs and lows, and so do we. What I’ve found is struggle will always be a part of life, the key is knowing that effort and change are essential if you want to achieve what you want. Adaptation to your environment and life’s changing circumstances is necessary. With that, I’ve put together 4 key elements that have helped me create a sustainable change.
Your mindset:
Do you believe that you can change? Shifting your perspective and embracing self-compassion is essential. Overcoming self-sabotage and fear of failure starts with believing change is possible.
Create clarity:
When our brains are scattered with a running list of what we should be doing, we lack focus and our results are all over the place (scattered focus). This impacts our ability to grow and feel like we are moving forward. Pick one thing you want to change and start there. For example, if your goal is to eat healthier this can mean a lot of things. Try breaking it down into 1 micro goal. Maybe you cook one more meal at home or eat less processed foods. By creating and working towards smaller attainable goals you’ll see more success and start to see a positive ripple effect into other areas of your life.
Your willingness to change and do the work:
Transparency and vulnerability in your health journey foster a connection with yourself and others. You have to be open to making adjustments and taking proactive steps toward personal growth, development, or transformation. Being vulnerable when trying to improve your health holistically means allowing yourself to be open, honest, and authentic about your challenges, emotions, and goals throughout your wellness journey. It involves acknowledging areas where you might struggle, seeking support and guidance when needed, and being willing to explore deeper emotional or psychological factors that could be influencing your well-being. Vulnerability in this context fosters a genuine connection with yourself and others, enabling you to address not only the physical aspects of health but also the underlying emotional and mental components that play a significant role in your overall well-being.
Having support and accountability from others and yourself:
Change often thrives with external support. Engage a partner, friend, or coach. Tell them what you’re trying to change. Ask them to hold you accountable. This is hard to do because it’s vulnerable. But if you really want to change, sometimes telling someone else helps you let go of any shame you might be feeling and move forward from a place of empowerment. Lastly, create personal accountability measures. Put blocks and reminders on your calendar, set a time on your phone, and journal about your goals, challenges, and wins.
