Making Behaviour Changes
If you are interested in making a change to your lifestyle, but would like a little help, then the questions on this page are designed to help clarify things for you.
Step 1 - What are you thinking of changing?
1.1 What is the current behaviour; the one that you do now that you are thinking about changing?
(e.g. sitting too much, eating unhealthy food)
1.2 What is the new behaviour; the one that you are thinking about doing instead?
(e.g. move every hour, eat healthier food)
(e.g. sitting too much, eating unhealthy food)
1.2 What is the new behaviour; the one that you are thinking about doing instead?
(e.g. move every hour, eat healthier food)
Step 2 – How far have you got on your change journey?
2.1 Do you need help getting motivated to make this change?
(go to step 3)
2.2 Do you already feel motivated but aren’t sure where to start with making the change happen?
(go to step 4)
2.3 Have you already made a start with this change but need help making the change stick?
(go to step 5)
(go to step 3)
2.2 Do you already feel motivated but aren’t sure where to start with making the change happen?
(go to step 4)
2.3 Have you already made a start with this change but need help making the change stick?
(go to step 5)
Step 3 – Getting motivated
3.1 Benefits and challenges
It can be helpful to think about the benefits and challenges of the current behaviour. There will likely be a reason why we started them or still do them. Understanding why you do a behaviour can be helpful when thinking about change.
It can be helpful to think about the benefits and challenges of the current behaviour. There will likely be a reason why we started them or still do them. Understanding why you do a behaviour can be helpful when thinking about change.
a) What are the benefits (the things you like) about the behaviour you currently do?
(e.g. sitting: I get more work done. Unhealthy food: it’s cheap)
b) What are the challenges (the things you like less) about the behaviour you currently do?
(e.g. sitting: I get back ache. Unhealthy food: it makes feel sluggish)
(e.g. sitting: I get more work done. Unhealthy food: it’s cheap)
b) What are the challenges (the things you like less) about the behaviour you currently do?
(e.g. sitting: I get back ache. Unhealthy food: it makes feel sluggish)
3.2 Imagining the future
It can be helpful to consider how your future might look if you did or didn’t change. This can help you think through what is important for you.
It can be helpful to consider how your future might look if you did or didn’t change. This can help you think through what is important for you.
What might things look like in x time (1 week, 1 month, 1 year. You decide the timeframe):
a) If you make no changes to your current behaviour?
(e.g. my health will worsen, I will be able to do less of what I enjoy, I will feel guilty)
b) If you do make changes, and start doing the new behaviour?
(e.g. I will feel fitter, I will have more energy)
If that helped to clarify your thoughts and you feel ready to make a change, continue to step 4
a) If you make no changes to your current behaviour?
(e.g. my health will worsen, I will be able to do less of what I enjoy, I will feel guilty)
b) If you do make changes, and start doing the new behaviour?
(e.g. I will feel fitter, I will have more energy)
If that helped to clarify your thoughts and you feel ready to make a change, continue to step 4
Step 4 – Making a change
It can be helpful to make a plan about your change. This can make things easier when getting started.
4.1 Making a plan
4.1 Making a plan
a) What exactly are you going to do (e.g. sit less, e.g. have banana instead of biscuit)
b) When are you going to do it (e.g. home work days between 9am-5pm, e.g. work-day 3pm snack)
c) Where are you going to do it (e.g. at home)
d) How often will you do it (e.g. every hour, e.g. Mon-Fri)
e) How long for (e.g. for 2 mins, e.g. for one month and then I will review)
f) Who could support me (e.g. my partner, my work colleague)
b) When are you going to do it (e.g. home work days between 9am-5pm, e.g. work-day 3pm snack)
c) Where are you going to do it (e.g. at home)
d) How often will you do it (e.g. every hour, e.g. Mon-Fri)
e) How long for (e.g. for 2 mins, e.g. for one month and then I will review)
f) Who could support me (e.g. my partner, my work colleague)
Now we have a plan, it can also be helpful to think about the things that might get in the way, and plan for things to do if they do happen.
4.2 What Ifs
a) If….. Then……
E.g. IF I have a meeting that gets in the way of my move more plan, THEN I will get up and move before and after the meeting instead.
E.g. IF I run out of bananas, THEN I will have an apple.
To help move from plan to habit, continue to step 5
E.g. IF I have a meeting that gets in the way of my move more plan, THEN I will get up and move before and after the meeting instead.
E.g. IF I run out of bananas, THEN I will have an apple.
To help move from plan to habit, continue to step 5
Step 5 – Keeping the change going
Change can be tricky, especially when life is a struggle.
5.1 Set a reminder
5.1 Set a reminder
How can I remind myself about the change to make it more likely to happen?
(e.g. set a phone alarm for hourly movement)
5.2 Change your environment
What changes can I make to my environment to make change easier to keep going?
(e.g. biscuits in cupboard, bananas on table)
(e.g. set a phone alarm for hourly movement)
5.2 Change your environment
What changes can I make to my environment to make change easier to keep going?
(e.g. biscuits in cupboard, bananas on table)
