Making healthy changes in your life can be a daunting task, but having a positive mindset and using affirmations can make all the difference. Here are some tips to help you on your journey:

Self-efficacy (confidence in one’s abilities) and how critical it is to be successful

• Believe in yourself and your ability to make positive changes
• Recognize that setbacks are a normal part of the process and don’t define your success
• Self-efficacy can grow through out life as you get older (Bandura, 2010)

Developing and maintaining a social support network

• Surround yourself with people who support your goals and encourage you
• Seek out positive role models who inspire you
• Be proactive and cast a wide net when it comes to social supports
• Working on social skills and practicing relaxation exercises can help reduce anxiety or shyness in social situations
• Engage in positive interactions with others who support and encourage your progress
• Join a community or group that shares your interests and goals
• A study says building and sustaining a social support system can help manage stress and increase resilience in stressful situations (Ozbay, et all, 2007)

How to Deal with Negative Influences

• Identify negative influences in your life and consider limiting your exposure to them
• Set boundaries. Speak calmly, out of love, but firm.
• Develop strategies to cope with negative self-talk and criticism
• Physical exercise can be a way to help overcome negative influences on behavior

Importance of Assertiveness

• Be assertive in communicating your goals and needs to others
• Understand you are a person of high worth and know that by doing what you feel is right, you’ll also be living a life without regrets generally
• Learn to say no to things that do not align with your goals
• Assertiveness can help increase success in losing fat by improving coping skills and reducing stress
• It can help you decrease feelings of anxiety, stress, and depression (Eslami, et all, 2016)

Positive Reinforcement Behaviors to Encourage Exercise

• Celebrate your successes and progress
• Focus on the positive changes you are making in your life
• A study found when researchers discovered that if people start enjoying exercise more than sitting around doing nothing, they will be more likely to choose to be active. This means they will exercise more often and more people will be able to meet the recommended amount of physical activity (Behav, 2014).

Attitudes, Beliefs, Lifestyles of Successful Fit People

• Study the attitudes, beliefs, and lifestyles of successful fit people
• Model their behaviors and strategies for success
• People with optimistic attitudes towards lifestyle change tend to have a healthier lifestyle
• Believing in creating their own opportunities
• Focusing on the journey rather than the destination
• They challenge the status quo and don’t give up even when adversity occurs
• They believe in being better rather than first

Developing Willpower

• Practice self-discipline and develop a strong sense of willpower
• Find ways to stay motivated and committed to your goals

Making Exercise a Positive Experience

• Choose activities that you enjoy and make you feel good
• Use positive self-talk and affirmations during your workouts to stay motivated

Remember, making healthy changes in your life takes time and effort, but having a positive mindset and using affirmations can help you stay focused and motivated along the way. Believe in yourself and your ability to make positive changes, and you’ll be well on your way to a healthier, happier life.

References

Bandura, A. (Ed.). (1995). Self-Efficacy in Changing Societies. Cambridge: Cambridge University Press. doi:10.1017/CBO9780511527692

Ozbay F, Johnson DC, Dimoulas E, Morgan CA, Charney D, Southwick S. Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry (Edgmont). 2007 May;4(5):35-40. PMID: 20806028; PMCID: PMC2921311.

Eslami AA, Rabiei L, Afzali SM, Hamidizadeh S, Masoudi R. The Effectiveness of Assertiveness Training on the Levels of Stress, Anxiety, and Depression of High School Students. Iran Red Crescent Med J. 2016 Jan 2;18(1):e21096. doi: 10.5812/ircmj.21096. PMID: 26889390; PMCID: PMC4752719.

Strohacker K, Galarraga O, Williams DM. The impact of incentives on exercise behavior: a systematic review of randomized controlled trials. Ann Behav Med. 2014 Aug;48(1):92-9. doi: 10.1007/s12160-013-9577-4. PMID: 24307474; PMCID: PMC4412849.