Tips to Maintain Healthy Habits

Maintaining healthy habits can feel daunting, especially with the pressure to become better than you were last year. However, the key to success is focusing on sustainable, practical steps rather than unrealistic ideals. These tips can help you cultivate long-term healthy habits.

Don't try to be perfect

While setting goals is a great way to create healthy habits, many people push themselves too far. Trendy online challenges, such as 75 Hard, lead people to believe that unless they are perfect in their goals, they are failures. This couldn't be further from the truth.

Many popular resolutions leave no room for error. Instead, small incremental changes will lead you down the proper path to success. For example, consider weightlifting. One goal may be to improve the amount of weight you can squat. If you were to add 2.5 pounds once per week, that doesn't sound like much. But spread across an entire year, you will add 130 pounds which is an incredible achievement.

Don't compare yourself to others

In an increasingly online world, it can be difficult to not compare your achievements to others. Research shows that the majority of Americans use social media. However, while these platforms can have positives, studies reveal that users tend to engage more in social comparison, leading to greater feelings of envy and lower self-esteem. 

Measure your progress

Whether it's exercising more, eating healthier, or getting more sleep, tracking these goals can help you see your progress over time. Smartwatches, smartphones, apps, and other devices can now track many aspects of your health, leading to motivation as you see your weight drop, run time improve, or hours of sleep increase.

Start by establishing a baseline for your goal. For instance, if you aim to walk 10,000 steps daily, begin by tracking how many steps you currently take on an average day. Set smaller milestones, like increasing by 1,000 steps each week, and celebrate each milestone reached. Certain applications can provide graphs and summaries that show how far you've come, reinforcing the effort you’ve put in and motivating you to continue.

Keep in mind that progress is not always linear. Plateaus or setbacks are normal, and what matters is getting back on track rather than giving up.

Focus on small wins

Big goals can be inspiring, but they can also feel overwhelming. Instead of looking at the end result, break your goals into smaller, manageable steps. Celebrate small wins along the way to keep your motivation high.

For example, if your goal is to eat healthier, start by adding one extra serving of vegetables to your meals each day. Over time, you might work toward having vegetables as half your plate for every meal. Small wins like choosing water over soda during one meal or preparing a home-cooked dinner instead of ordering takeout one night a week can build confidence and reinforce positive behaviors.

Reward yourself for achieving these milestones in ways that align with your goals. A new workout outfit for hitting a fitness milestone or a relaxing spa day for consistently eating healthier can motivate you to keep going. Recognizing and celebrating small victories builds momentum and makes the journey feel rewarding rather than a chore.

Build a support system

Surrounding yourself with supportive people can make a huge difference in maintaining healthy habits. Whether it’s joining a fitness class, participating in an online community, or simply having an accountability partner, a strong support system can help you stay committed.

Specific strategies to build support include:

• Joining local groups: Look for walking clubs, yoga classes, or community health initiatives. These can provide camaraderie and accountability, as well as new ideas for healthy living.
• Engaging with online communities: Many platforms offer groups dedicated to fitness, healthy eating, or mental wellness. Sharing your goals, challenges, and successes with like-minded people can foster a sense of belonging.
• Finding a coach or mentor: Personal trainers, dietitians, or even a knowledgeable friend can provide personalized guidance and encouragement, making it easier to navigate challenges.
• Creating a buddy system: Partner with someone who shares a similar goal, such as training for a 5K or quitting smoking. The mutual accountability and encouragement can keep both of you on track.

Remember, support systems can also include self-compassion. Treat yourself as you would a friend—offering understanding and kindness during tough times rather than self-criticism. Healthy habits are a journey, and leaning on others for help makes the path easier to navigate.

Consult a Saint Joseph Health System doctor before starting

Before embarking on any new health program or making significant lifestyle changes, it's crucial to consult with a trusted medical professional. Whether you're starting a new exercise routine, changing your diet, or addressing chronic health conditions, a primary care physician can provide personalized guidance tailored to your unique needs.

At Saint Joseph Health System, our primary care doctors are dedicated to helping you achieve your health goals safely and effectively. They’ll take the time to understand your current health, discuss any potential risks, and provide recommendations that align with your overall wellness plan.

Why consult a doctor?

• Assess Your Baseline Health: A doctor can evaluate your current health status and identify any underlying conditions that may require attention.
• Receive Personalized Advice: Not all programs or changes are suitable for everyone. A doctor will offer recommendations based on your age, medical history, and health goals.
• Prevent Potential Risks: Some activities or dietary changes may inadvertently lead to injury or exacerbate existing conditions. A consultation helps minimize these risks.
• Develop a Comprehensive Plan: With the support of a physician, you can create a sustainable, long-term health plan that fits your lifestyle.

Our primary care team at Saint Joseph Health System is here to guide you every step of the way. Find a physician near you and schedule an appointment. Together, we’ll help you take the first step toward a healthier, happier life.