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Developing Healthy Habits

Updated: Sep 11

Building healthy habits.

Have you ever tried to start a new habit, like eating better or exercising, but found it hard to keep going? You're not alone! Many people struggle to make healthy choices every day. The good news is that there are simple ways to build healthy habits that last. Here's how the Dementia Society of America® recommends that you can start and stick to them!


Start Small and Make It Easy

One of the biggest mistakes when starting a new habit is doing too much at once. Instead of making significant changes, start small. For example, if you want to drink more water, don't force yourself to drink a gallon a day right away. Instead, start with one extra glass of water at each meal. If you want to exercise, don't plan to run five miles on the first day. Instead, start with a 10-minute walk. Small steps make it easier to keep going and build confidence!


Set a Specific Goal for Your Healthy Habit

Sticking to a habit is hard if you're unclear about what you want to do. Instead of saying, "I want to eat healthier," try setting a goal like: "I will eat one fruit or vegetable with every meal," or "I will drink water instead of soda three times a week." Having a clear and straightforward goal helps you stay focused and motivated.


Connect New Habits to Old Ones: Habit Stacking

One of the easiest ways to start a new habit is to attach it to something you already do, a process called habit stacking.

For example, if you want to form the habit of flossing your teeth, do it right after brushing. Or, if you want to do push-ups regularly, do them before watching TV. When you connect new habits to old ones, they become part of your routine without much effort.


Make It Fun

If something feels like a chore, you're less likely to do it. Find ways to make healthy habits enjoyable!

  • Play music while you exercise.

  • Try new healthy recipes to make eating well more exciting.

  • Do activities with friends to stay motivated.

When you enjoy the process, you're more likely to stick with it!


Track Your Progress

Keeping track of your success helps you stay motivated. You can:

  • Use a calendar to check off the days you complete your habit.

  • Use an app to track steps, water intake, or workouts. 

  • Write in a journal about how you feel after making healthy choices.

Seeing progress, even in small amounts, can help you stay on track.


Don't Give Up If You Miss a Day

Nobody is perfect. If you forget to do your habit for a day or even a week, don't quit! Just start again the next day. Avoid the negative mindset: "I missed my workout, so I might as well stop." Instead, adopt a positive attitude: "I missed my workout, but I'll do it tomorrow!" Remember, healthy habits are built over time, not overnight.


Get Support

It's easier to stick with habits when you have support. Ask a friend or family member to join you! Find a walking buddy or join a sports team. Or, tell someone about your goals so they can encourage you. When others support you, it's easier to stay motivated.


Conclusion

Building healthy habits doesn't have to be complicated. Start small, make a plan, track your progress, and have fun! Even small changes can make a big difference in your health and happiness. The key is to keep going, even when it gets tricky. You got this!


Author:  AI-Assisted Human-Edited Staff Writer


We do not endorse or guarantee products, comments, suggestions, links, or other forms of content contained within blog posts that have been provided to us with permission, paid or otherwise. Dementia Society does not provide medical advice. Please consult your doctor. www.DementiaSociety.org


Additional Reading:


  1. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.


  2. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery Publishing.


  3. Wood, W., Rünger, D. (2016). Psychology of Habit. Annual Review of Psychology, 67, 289-314. DOI: 10.1146/annurev-psych-122414-033417


  4. Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., Wardle, J. (2010). How Are Habits Formed: Modelling Habit Formation in the Real World. European Journal of Social Psychology, 40(6), 998-1009. DOI: 10.1002/ejsp.674


  5. Centers for Disease Control and Prevention (CDC). Healthy Living Habits and Strategies for Success.

    https://www.cdc.gov/healthyweight/healthy_eating/index.html


  6. American Psychological Association (APA). The Role of Social Support in Healthy Habit Formation. https://www.apa.org/helpcenter/healthy-lifestyle

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