10 Steps To Make Change Stick

No matter how we look at it or approach it change is hard.  Why?  Because we are creatures of habit.  That premise naturally leads to the question "How does something become a habit?"  There are all kinds of resource articles available that answer this question and the answers vary depending on the habit you are trying to form or change and how the research is done.  I've read 14 days and I've read over 200 days.  Below are some of the highlights of the reading I have done.

1. Commit to 1 Month – For most of us the average amount of time required for our efforts in change to become automatic, which indicates success, is 3 – 4 weeks.  Since a month on a calendar is an easy time frame to block out, plan for and imagine, one month is an ideal time frame.
2. Find a Buddy – This increases your likelihood of success, not to mention making whatever you are doing more fun, less difficult and a source of motivation and inspiration.  If, for example, you are agreeing to walk every day with your daughter and you have arranged to meet somewhere, you're not likely to leave her standing alone somewhere if you have committed to being her buddy.
3. Make it Daily – Daily consistency is critical for your success, for the first month at a minimum. And if possible do it at the same time every day.  If you think that it takes 30 repetitions for something to become even close to automatic, doing it only twice a week is going to take several months, and you have committed to one month to get the ball rolling so to speak.
4. Write it Down – Use a calendar or day planner of some sort, electronic or otherwise to ensure that both you and your buddy have blocked out the time.  It is a scheduled appointment you have with yourself and your buddy, just like the doctor or work or an evening date.
5. Make it Fun – Even though change can be difficult and challenging just remember that if you were being forced to do it, like moving your family for a new job or making a change because of a threatening illness, you would do it without question and you would keep telling yourself that soon it will seem natural. You would also work fun into it whenever possible to make it more palatable.  And so it will be with this chosen change, but if you can find a change that you consider fun then you are easing the burden of the task for yourself.
6. Replace Lost Needs – For many individuals this is huge, such as in the case where you are giving something up, particularly an addictive substance like some food, alcohol or drugs.  For others it might be simple habits like biting nails, or for kids, sucking thumbs. It might be something you need to put in your mouth or something you need to do with your hands or something you need to do to fill time, but fill your need if you have to with something that is not harmful or annoying to those around you.
7. Deliver Us From Temptation – Why make this any harder than it needs to be? For heaven's sake restructure your environment to make this as easy on yourself as possible.  It may be removing certain foods or substances.  It may be putting your annoying alarm clock across the room so you have to get out of bed to turn it off. It may be changing your route to work to avoid a tempting detour.
8. K.I.S.S. – Keep It Super Simple – Again, set yourself up for success.  Make the change you are planning small and as easy as possible.  If you are inactive and you want to run a marathon in a year, you don't start jogging several kilometres the first day, week or month just as babies don't run before they walk.
9. Expect Bumps in the Road – Know that you're likely to find some days harder than others for any number of reasons.  Understand that for some it takes several attempts to make something stick.  People trying to kick addictions often say it takes many attempts to experience true success.  Don't give in or give up.  Resolve to take another stab at it and make it happen. This is one of the reasons having a buddy for support is so helpful.  You are less likely to give up if you are committed to someone else.  Why is it we let ourselves down so easily but not others?
10. Trigger It – Or Make a Ritual - Many of our habits have triggers.  A smoker might reach for a cigarette when the phone rings or right after a meal. A morning walker might leave walking shoes and clothes by the alarm clock they had to get out of bed to turn off.  A competitive athlete might wear a particular piece of clothing. Someone who goes to the gym every day might listen to a certain song on the way there or while doing their workout.  A walker or runner might load their MP3 player with just the right songs to get them from their door to a particular spot.

Each of these things might seem very trivial but added together they can give you exactly what you need to succeed at forming a new habit or making the lifestyle change you wish to make.  Why make it any harder than it has to be? 

Commit to yourself, plan your course and your success.  Then plan month 2 and 3 and so on.