Behaviour change 101

Change that lasts

Changing lifestyle habits does not happen by accident. Just as you will not earn your degree by accident, no-one accidentally wanders into a healthy lifestyle. Change happens with intentionality. Research shows that people are more successful when they approach behaviour change with a clear plan, rather than just trying out different things and hoping something works. Here is an evidence-based, 4-step plan that can guide you:

1. Set a SMART goal
2. Build commitment to the goal
3. Make a plan
4. Monitor and problem-solve

 (Note: If you goal is to quit smoking, consult the Quitting smoking or vaping section)

Step 1: Set a SMART Goal

The first step toward better health is deciding what you want to do. This means setting a clear goal for the behaviour you want to change.

Helpful goals are SMART. This means they are:

• Specific – Clearly say what you will do.
  Example: “I will be physically active at a moderate intensity.”
  
  
• Measurable – Include numbers so you can track your progress.
  Example: 150 minutes per week; 2 different vegetables every day; 30-min. of screen-free relaxation at 10 p.m.
  
  
• Action‑oriented – The goal should be about what you will do, not just the end result.
  Example: Instead of just aiming for a number on the scale, set goals that support how you will get there i.e. I will eat 3 meals and 1 snack every day.
  
  
• Realistic – Choose a goal you can reach with the resources you have, including time, energy, bandwidth, etc.
  
  
• Time-bound – Set a time frame for implementing the goal.
  Example: I will be physically active at a moderate intensity, 150 minutes per week starting next week.

Step 2: Build Commitment

People are more likely to reach and stick to health goals when they are committed. Commitment helps you stay on track, even when things get hard.

You can build commitment by thinking about how much the goal matters to you, and how sure you are that you can achieve it.

On a scale of 0 to 10, how important is it right now for you to make the change?

0_______1_______2_______3_______4_______5_______6_______7_______8_______9_______10

On a scale of 0 to 10, how confident are you that you can make the change?

0_______1_______2_______3_______4_______5_______6_______7_______8_______9_______10

Step 3: Make a plan

In this step, list the practical things you’ll do to make your goal come to life. Strategies you use can include:

Rewards

Including rewards in your plan can help you stick with your goal. Change can be hard because the easier choice often feels better in the moment (for example, taking the elevator instead of the stairs). Rewards help make healthy choices feel good right now, and remind you that this change is a gift you are giving yourself - you’re not losing out.

Step 4: Monitor and problem-solve

Monitoring: People who track their goals are more likely to reach and stick to them. Monitoring helps you see whether you’re progressing, and what’s working. Use a simple tool you create yourself, or an existing one such as a mobile app or a paper-based calendar or journal.

Track your progress daily. At the end of the day or week, review your tracking:

• If you’re on track, keep doing what’s working, what’s helping.
• If you’re not on track, reflect on why and problem-solve.

Problem-solving: Many challenges fall into two types—practical, and cognitive barriers.

• Practical barriers: Issues with your environment or circumstances
  Example: You didn’t eat vegetables today because you had none at home.
  Solution: Change the environment—stock frozen or canned vegetables so you’ll always have them on hand.

• Cognitive barriers (thinking‑based): Thoughts or beliefs that aren’t helpful, and influence your choices negatively
  Example: Stress led you to use unhealthy food to cope with the bad feelings.
  Solution: Notice the unhelpful thoughts and replace them with more helpful ones—choose another way to deal with the bad feelings (talk to someone, go for a walk, practice a hobby).

There are factors beyond your individual choices that affect how you are able to engage in healthy behaviours. This tool focuses on change within your control, but not all barriers are yours to solve alone. Ask your health care team about community resources.

For those who want to know more

This page gives you a general overview of how to set, achieve, and maintain health goals. If you want more information and exercises to get you thinking more deeply about behaviour change, you can use a behaviour change workbook like:

• Living SMART: Lifestyle Change Made Simple by Drs. Joshua Klapow and Sheri Pruitt
• The Motivational Interviewing Path to Personal Change: The Essential Workbook by Dr. Michelle Drapkin

Our 4-step plan is not the only approach to change! Other practical frameworks include:

• The Four Laws of Behavior Change, from James Clear's Atomic Habits
• The 4-step Dial Method by Dr. Grazelle Sanchez

Pick a plan and follow it to guide your change!

If you would like to work with a professional to help you set, achieve, and maintain health goals, book an appointment with one of our Health Promotion Specialists. This service is free of charge to Concordia students, staff and faculty.