The key to any long-lasting change is consistency. Consistency, not willpower, is the link between goals and outcomes, whether you’re trying to manage a chronic illness, improve your health, or finally follow your morning routine. Ok, some people may have that willpower, and it’s wonderful… but when that does not work, we have to develop other ways.
Unfortunately, motivation alone isn’t enough to maintain consistency. It all comes down to having a system.
🚥In my health and wellness coaching experiences, I see people as they transition to their desired behavior. I understand starting off strong and falling off. But that is not how the story has to end. With or without a coach by your side, this post will help you understand what research indicates about developing consistent behaviors and how you can finally make those changes stick.
Why It’s So Hard to Be Consistent (and What Science Says About Fixing It)
Most of us assume that being inconsistent indicates that we lack discipline or are lazy. Inconsistency is frequently a systemic issue rather than a personal weakness. When one thing doesn’t work, we need to move on to something else. We are all different and will not all follow the same behaviors as another to make those changes.
According to behavioral science, three essential elements are needed for habit change to be successful:
- Cue: A stimulus that initiates the action
- Routine: The actual action
- Reward: A favorable result that strengthens it
➰Neuroscience studies that demonstrate how the brain creates automatic patterns support the “Habit Loop,” which was made popular by Charles Duhigg in The Power of Habit (Duhigg, 2012; Graybiel, MIT). The strength of the neural pathway increases with the consistency of the loop.
However, consistency involves more than just repetition; it also involves the environment, encouragement, and little victories. We have to make a conscious effort to be thankful for the step we took toward our goals. I have found that journaling the good feeling that I feel afterwards helps reinforce the positivity of what I did for myself.
A Comprehensive Strategy for Developing Reliable Habits
- 1. Take a Tiny Step First 🔬: Starting with small changes (like stretching for two minutes or drinking a glass of water) boosts follow-through and develops identity change, as demonstrated by BJ Fogg’s “Tiny Habits” method.
- Inquire: What is the smallest form of the habit I wish to develop?
- 2. Fasten It to an Anchor 🧠: According to James Clear’s Atomic Habits, habit stacking connects a new behavior to an old one, such as brewing coffee or brushing your teeth.
- Example: I’ll take my vitamins after I pour my morning coffee.
- 3. Focus on Compassion, Not Perfection😘: Building momentum is aided by tracking. However, research indicates that self-compassion is more successful than self-criticism at sustaining behavioral changes (Neff, 2003). It’s like anything, you want to catch the things that are being done good, and shower that activity with praise. You will get more of that.
- Don’t let a missed day throw you off course; instead, use a straightforward tracker (paper, an app, or a community group).
- 4. Honor Small Victories 🎉: When we celebrate any accomplishment, no matter how minor, dopamine is released into the brain, reinforcing the cycle of behavior.
- Acknowledge yourself in the moment: “Today, I did it… for me!”
- 5. Establish a Support System 👥 According to a new research study conducted by BYU, social support, such as group meetings, can increase adherence to healthy behaviors by as much as 29%. This is wonderful, because putting it all together makes it a much more powerful force in moving you forward toward your goals. Social connections also enhance our health span and reduce our risk of chronic illnesses, particularly those I focus on, such as heart disease, strokes, kidney disease, and stress-related conditions.
- 🌞Studies show that behavior changes are more likely when the person has had community support. Find and join an accountability circle, coaching group, or online community that shares your objectives. During this connection, consistency goals are more likely. We are definitely here for that!
Are You Prepared to Establish Consistency?
I am. I am ready to break that pattern of starting and stopping. There are so many of us that feel that same way. Let’s move ahead by following the steps below.
✅ Step 1: Decide which small habit you wish to develop this week.
✅ Step 2: Attach it to an established practice.
✅ Step 3: Celebrate each accomplishment.
✅ Step 4: Get an accountability partner. Communities with the same goals are great for this type of behavior change we seek.
Talking through a consistency plan will help one think things through. Are you ready? Let’s move ahead and stop the pattern of the over-and-over restart. But we need to be kind to ourselves.
For accountability, structure, and individualized coaching, schedule a discovery session or become a member of my community. 📩
Remember it’s more than willpower. Systems rock! Develop that support at every turn and a plan that works for your life.💚
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