Simple motivation tricks: how to stick to your health goals

There are many benefits to making healthy changes – no matter what age you are. But staying motivated to stick to healthier habits, can be hard.

Even if you’re feeling really motivated at the start there may come a time when your motivation drops off. So what’s the secret to sticking with it?

"If we can build habits that make us feel good, or that add something to our lives, it can be easier to keep them up when our motivation dips,” says Dr Katy Tapper, Reader of Psychology at City, University of London.

Get into a healthy routine

In a survey of Heart Matters readers, half of respondents said they’ve tried setting goals to keep themselves motivated. If you’ve got a health goal in mind, it helps to be specific about how you are going to reach it. “Write down exactly what you will do, where will you do it, and when,” says Dr Tapper.

For example, if your goal is to be more active, you might commit to a 30-minute walk after breakfast every day, as well as booking in an exercise class one evening a week.

Write down what you will do, where you will do it, and when.

“Having set days and a programme to follow helps to keep me motivated,” says reader Suzanne Taylor. Another reader says: “Booking activities in advance makes me feel obliged to do them.”

Think about the pattern of your day, and how you can build healthy habits into that. For example, if you’re trying to drink more water, you could plan to have one glass every morning before you brush your teeth.

“By creating consistent routines and habits, it will be easier to make healthy choices even when you’re not feeling as motivated,” says Dr Tapper.

• Get tips for setting health goals that work

Prepare for obstacles

Even with a clear plan in place, there will be days when you lack the time or motivation to achieve your goals. It can help to think about what barriers you might face, so you can plan how you will respond to them. Ask yourself “What excuses am I likely to tell myself?”

The important thing is you're not skipping the event altogether.

Many readers told us that cold or wet weather dampens their motivation. If this is a barrier for you, plan to swap your outdoor walk for 30 minutes of yoga, or another indoor activity when it is raining - such as these 7 exercises that can be done at home.

Other readers said they’ve learnt to brave the weather, come rain or shine. “I put on an extra layer and get going,” says Paul Phelps, who has returned to exercising after heart surgery.

On days when you’re tempted to skip exercise altogether, do something small instead. Put on your shoes and take a five-minute walk. “When I don’t feel like exercising, I tell myself I will just do ten minutes. I am always motivated to carry on and do more once I am there,” said one reader. And if you’re feeling tired or stressed, remember that a short burst of activity is a powerful pick-me-up that can lift your energy and mood.

“The important thing is that you’re not skipping the event altogether, you’re still doing something to keep up that habit and consistency,” says Dr Tapper.

Understand what motivates you

If you are feeling a drop in motivation, it can help to focus on why good health is important to you. Ask yourself “What do I value most in life? How will living more healthily help me to sustain that?”

When you're tempted by old habits, remind yourself of the things you value.

For example, if you value time spent with your grandchildren, you might focus on losing weight so you can keep up with them as they grow. Or if you love to travel, you might be motivated to get active so that you can go on walking holidays with friends.

“One thing we know about motivation is that it fluctuates over time,” says Dr Tapper. So even if you’re feeling really motivated at the start, there will be times when it doesn’t feel as easy. “When you feel a dip in motivation or are tempted by old habits, remind yourself of those things you value.”

How to stop food cravings

Adopting healthy eating habits can be challenging, especially when you have cravings for the food you are trying to avoid.

Healthy food swaps can help you to break the connection.

Dr Tapper says: “Cravings can have a visual element – so when we see a food, we tend to imagine ourselves eating it.” If you can remove tempting, unhealthy foods from your home, you’re less likely to crave them. On the other hand, keeping fruit in a bowl where you can see it, will make you more likely to snack on it.

If you have a favourite food that you find difficult to avoid, instead of trying to resist it completely, swap it for something healthier. For example, if ice-cream is your go-to treat in summer, you could make our healthier Christmas pudding ice cream to help satisfy your sweet tooth.

“It can be very difficult to ditch longstanding habits. But if you can replace unhealthy foods with something healthier, you can help to break that connection,” says Dr Tapper.

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