The secret to successful behavior change

Is there a behavior you’d like to change or perhaps a healthy habit you’d like to adopt? If so, you don’t want to skip this important first step, which I covered in a recent YouTube video.

If you are a YouTube user, I’d really appreciate it if you would watch the video and like, comment, and/or subscribe to my channel. I believe you’ll find the information useful, and it will help me as I try to grow my YouTube channel. Thank you kindly.

That said, if you prefer reading to listening, I have included a loose transcription of the video below.

Video transcription

Hi. I’m so glad you decided to join me today. I have what I believe is very valuable information for you. If you are currently trying to make a change or preparing to make a change, you don’t want to miss this very first important step, which can be the difference between success and disappointment.

Even if you are not actively making a change, but you know there are things you “should” or “shouldn’t” be doing…perhaps your doctor told you you need to quit smoking, and you have no desire to do so, but maybe down the road you will…what I’m about to share with you could help ease the way. And it’s a simple, relatively-painless thing you can start doing right away. 

The all-important step I’m talking about is stress management. Now, all change, even positive change, is stressful…and a certain amount of stress is necessary in order to reach your goals. You need that for energy and motivation, but what we want to look out for is how easy it is for that stress to snowball and become overwhelming, and then we just shut down and give up.

Now the next thing you might be thinking is, “But stress management isn’t simple,” and I have to agree. Stress management is a complex, ongoing factor that we need to deal with…but I do have a couple of truly simple things that that you can start doing today, and if you do them regularly, they will make a big difference when it comes to controlling stress. 

So what are they? The very first thing is a daily mindfulness practice. This doesn’t mean you need to sit down and meditate for 30 minutes every day. While you could do that…regular meditation is good for you…a mindfulness practice could also be something as simple as going out in the yard, putting your feet in the grass, and listening to the birds sing, or perhaps staying right where you are and just tuning into your senses. What are you seeing right now? What are you hearing, smelling, tasting, feeling? Anything that brings you into the present moment and gets you away from worrying about the future or regretting something from the past counts as mindfulness.

The second thing is daily intentional movement. It doesn’t have to be an all-out, heart-pounding workout; although that is great for some people. Movement could also be a walk around the block, or a stretch session, or putting on your favorite music and dancing for one song. Anything that gets your body moving, that is intentional, and that you will do every day. I encourage you to mix it up. Your movement doesn’t have to be the same activity every day.

And finally the third thing is communication. Talk to someone. It can be a family member or a friend, or it could be a professional. You might talk to a counselor, or a clergyman, or a health coach (like me). Choose someone you feel comfortable talking to about anything that’s stressing you out. It’s not so much about getting advice as it is about having a safe space to talk through any concerns you have.

A close second to actually sitting down and talking with someone is writing things out, like journaling. Maybe right now you don’t want to talk about what’s bothering you, but you could write about it. Write out what you’re feeling. What’s the worst thing that could happen? What are the odds of that actually happening? What can you do to help prevent the worst from happening? And on the flip side, what’s the best possible outcome, and how would your life be better if you make that change?

So those are the three stress management practices: daily mindfulness, intentional movement, and communication, whether in person or writing. Wherever you are in the change process…if you are in the middle of a transition, getting ready to make a change, or just contemplating a possible future change…the first step to successful change is to manage your stress.

And that’s all I have for you today. If you feel like sharing, I would love for you to tell us in the comments about a change you would like to make and where you are in the process. Or maybe you have a stress management tip that we could all benefit from. And before you leave, if you wouldn’t mind, liking the video, giving it a thumbs up, and subscribing to the channel to receive more simple tips on behavior change and health and wellness. In the meantime, until I see you again, enjoy the journey!

Your turn

1. Is there a behavior change you are trying to make or considering for the future?
2. What is your favorite stress-management technique?
3. Do you have a YouTube channel? If so, where can we find it? Let’s follow each other.
4. Do you know anyone that might be interested in a few free health coaching sessions? I’m nearing my required hours for board certification, but I have a couple of slots open.
5. What else is on your mind? Anything at all; I just love to hear from you.