You Know What Changes You Need To Make… What’s The Holdup? 3 Key Barriers To Behavior Change
Let’s set the scene (we’ve all been here). You know exactly what you need to do to help your health. Heck, maybe you even have it written out staring at you across the room. I know I have… So, as the days go by and the tries go by, you may find yourself thinking “What the %$#*@& am I doing wrong?!?!” It’s a frustrating feeling: you know what you need to do and yet something is stopping you.
You have acquired an abundance of “tries.” I’ve tried what the doctor said. I’ve tried what worked for my friend. I’ve tried x, y, x. I’ve tried, I’ve tried, I’ve tried!
While the “tries” can build frustration and stress, they help us more than we know. With each attempt, we gain insight into what has worked, and what hasn’t. With each attempt, we learn. So, the question morphs from the general “why can’t I succeed” to the specific “what are my barriers and how do I address them?”
When it comes to barriers, or the stimuli, getting in the way of your habit formation, there are three key umbrella concepts that most of these barriers fall under. Today we will look at these three barriers, examples of each, and discuss specific actions you can take to address them.
3 Key Barriers To Behavior Change
Your Attitude
When it comes to making a change, there are many factors that influence our attitude. These include both external motivators and internal motivators.
An external motivator is a source of motivation that comes from outside the self
Examples include:
Praise from a family member
Cost incentives from a company
Recognition from others
An internal motivator is a source of motivation that comes from within
Examples include:
Enjoyment & satisfaction in the behavior
Interest in the behavior
Feeling a sense of purpose or fulfillment when engaging in the behavior
Studies show that internal motivators are much stronger indicators of successful change than external motivators. In order to increase your internal motivation, consider:
What are your reasons for change?
How will changing support your optimal vision of your health?
What are the pros of change? What are the cons?
Make a list of your pros and cons. Examples include:
More / less time with family now
More / less time with family 10 years from now
Ease in completing daily tasks
New opportunities
Cost now & cost over time
When the pros outweigh the cons, you see true value in the change
Is this the change you want?
Who are you changing for? This has to be the change you desire, not the change other’s want for you.
Your Self-Efficacy
Even with the “Let’s Go!” attitude, you may find challenges in your change. Self-efficacy refers to the belief in your capability to change. The Do You Really Have What It Takes?
In order to increase your confidence in changing, there are helpful steps you can take. They include:
Seek Education
Knowledge is power. What can you learn about yourself and the change you are trying to make?
Try taking a strengths test like this VIA character strengths assessment
Ask your doctors about information regarding the health change you seek
Learn From Other’s Success
Vicarious experiences are hugely impactful.
Try watching a video about others that have been where you have
Join a support group to connect with others you relate to
Take Small Steps
Small steps lead to the greatest changes. You don’t have to do it all at once. Remember to begin with realistic weekly goals that will set you up for long-term success.
Your Environment
When you have the confidence and motivation to persevere, there can still be factors impeding your success. Your environment typically comprises of physical and social constraints. Physical constraints include factors like time, resources, and cost. Social constraints include factors like interpersonal influences, social cues, or cultural norms. Depending on your barrier, consider:
Removing Material Temptations Or Planning For Situations With Them Present
Having items available can increase your likelihood of indulgence.
For example, if you are trying to cut back on processed sugar, having sweetened foods and beverages in the house will increase your chances of indulging in them. Removing them is the easiest option.
Note: When you can’t remove the temptation, make a plan.
Can you avoid the work break room?
Can you keep them locked away? (not for everyone but I have had clients that find this helpful with a house full of young kiddos)
Can you make swaps for old favorites?
Expanding Your Social Circle
Who you surround yourself with is a large indicator of who you are. So, work to surround yourself with others that support your goal and health vision.
For example, if you are looking to get into exercise and not sure where to begin, look at joining a community walking group that meets weekly. This will increase your accountability as well as expand your social circle.
Building A Schedule That Meets Your Needs: Compromise and Vocalize
Use the knowledge of your surrounds to make a schedule that works for you and those around you
Part of this includes compromising: maybe you wanted to have 30 minutes for walking, but balancing your other responsibilities, 20 is more realistic. It’s not the full amount of time you wanted, but it’s better than 0!
Part of this includes vocalizing: how can you express the need for this change to your community: your partner, your kids, your work colleagues. Sharing the importance of the change sets you up for success. You may even acquire a cheerleader or two in the process!
When it comes to making a change, there are many pieces of the puzzle to consider! Whether you have just set out on your new goal, or have been working at it for a while, remember: each “try” is an opportunity to learn. Would you like to talk more? Contact me here to schedule a call to discuss your specific health needs.