Making a lifestyle change can feel challenging or intimidating, especially for seniors who may be comfortable with living with set routines. Many times, people approach change with great intentions but get lost in the actual process of changing. By following a simple, structured approach, you can set yourself up for success. Here are four key steps to help you jumpstart healthier habits.

The first step is to figure out what you want to change. It might be an easy decision for some, but for others, it can take time. Ask yourself a couple of basic questions:

• What aspect of my health do I want to improve?
• Is there a specific outcome I’m hoping to achieve?

Your goal could be losing weight, managing stress better, exercising more, or even reducing screen time. Seniors may face mobility or lifestyle limitations that are unique to their age. Choose something you have the power to change. Make sure your goal is a change that excites and motivates you.

It’s best to focus on one goal at a time. Trying to take on too many goals at once can be overwhelming and discouraging. Once you've decided, write your goal down. Next, think about the reasons behind your decision to change. What are the pros and cons of making this shift in your life? Understanding both the benefits and the challenges can help solidify your motivation.

For example, if your goal is to start exercising, the benefit might be better health and more time with family, but the drawback could be missing your favorite TV shows. Or, perhaps you’re trying to quit smoking. A potential pro could be saving money for travel, while a con might be dealing with withdrawal symptoms. Take time to jot down your thoughts. Identifying these motivations will give you clarity and boost your resolve.

Once you've identified what you want to change and why you want to change, it’s time to think about your discipline. Is this your idea or are you being encouraged by a caregiver or doctor? Are you ready to commit to making this change? As an older adult, you may feel others are pressuring you to change a habit that you don’t view as unhealthy or unsafe.

The Transtheoretical Model, or the "5 Stages of Change," can help you evaluate your current state. These stages are:

• Pre-contemplation – You're not thinking about change yet. You might be unaware of the problem or discouraged by past attempts.
• Contemplation – You’re aware there’s a problem, and you’re considering a change but haven’t committed yet.
• Preparation – You’re ready to make the change and are planning how to do it.
• Action – You’ve started implementing the new behavior, but challenges may arise.
• Maintenance – You’ve sustained the change for at least six months and are focused on avoiding setbacks.

Keep in mind that progress through these stages isn’t always linear—you may relapse or spiral back to an earlier stage. If that happens, don’t give up! Use it as an opportunity to regroup and try new strategies. Check your current stage and use it as a starting point for developing your plan.

Setting the right kind of goals is crucial to success. Follow the SMART goal framework to ensure your goals are clear and achievable. SMART stands for:

Specific – Be clear about what you want to achieve. What exactly will you do, and when, where, and how?

Measurable – You should be able to track your progress. How will you measure success?

Attainable – Set a goal that is challenging but realistic. Don't make it too hard or too easy.

Relevant – Your goal should matter to you personally. Does it fit with your values and lifestyle?

Time-bound – Set a timeline. When will you reach this goal?

For example, if your goal is to exercise more, a SMART goal could be: “I will walk 30 minutes a day, 5 days a week, for the next month.”

Creating a new habit requires consistency. According to Charles Duhigg's The Power of Habit, every habit follows a "habit loop," consisting of three parts:

• Cue – A trigger that prompts your brain to start the habit.
• Routine – The behavior itself.
• Reward – A positive outcome that reinforces the habit.

To change a habit, disrupt the loop. If you’re trying to stop eating ice cream while watching TV, you might swap the habit for another activity—like taking a walk after dinner—or eliminate the trigger, such as by not watching TV after dinner.

Finally, it’s time to make the change work for your lifestyle. Here are some strategies to help ensure lasting success:

• Start small – Break your larger goal into smaller, achievable steps. For example, if you're aiming to run a 5K, start with shorter walks or runs and gradually increase your distance.
• Focus on one change – Don’t overwhelm yourself by trying to make multiple changes at once.
• Anticipate obstacles – Think about what might get in the way of your progress (e.g., time constraints, social events, or lack of motivation). Plan ahead to address these challenges.
• Find an accountability partner – This could be a friend, family member, or coach who can keep you motivated and on track.
• Reward yourself – Celebrate your progress along the way. Small rewards, such as a movie night or a new workout outfit, can keep you motivated. Just be mindful not to reward yourself with unhealthy choices, like junk food.

You can also create a "destination postcard" as a visual reminder of your goal. This could be a picture or a motivational quote that keeps you focused on your journey. Place it somewhere you'll see it daily—like on your fridge, mirror, or in your wallet.

With small steps and commitment, seniors can find even more ways to stay healthy in the New Year. If you’re a senior hoping to make a new start, talk with your primary care doctor about your hopes and plans.

• "Making lifestyle changes that last." American Psychological Association, https://www.apa.org/topics/healthy-lifestyle.
• "Why it's hard to change unhealthy behavior -- and why you should keep trying." Harvard Health, 20 June 2021, https://www.health.harvard.edu/blog/why-behavior-change-is-hard-2020051119929.