Aug 194 min read

Transforming Behaviour: How to Create Positive Change

Setting a goal to make a change in your life is a good start, but in reality it can be the easiest part. Being committed to making the change is admirable, but that's not quite enough either. Sticking to the plan and working towards the goals on a routine basis is the part that is really going to yield benefits. If you're committed to making a change in your life but find it difficult to stick to your goals you're not alone. Transforming behaviour is a challenging but rewarding journey that requires dedication and the right strategies to create positive change. To help you along the way, we've outlined four essential steps to guide you towards achieving lasting behaviour change.

Step 1: Set Clear and Attainable Goals

Starting out easy, the first step in any behaviour change journey is setting clear and achievable goals. Whether you aim to start a new exercise routine, eat healthier, or improve your productivity, defining specific objectives will give you a roadmap to follow. It's crucial to make your goals SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, instead of saying, "I want to exercise more," try setting a goal like, "I will walk for 30 minutes every day after work." This clarity helps track progress and boosts motivation.

Author of bestselling book Atomic Habits, James Clear, outlines Four Laws of Behavior Change that can help craft - and stick to - a SMART goal that will work for you.

Make it obvious: Increase the visibility of cues that trigger the desired behaviour. For example, set an alarm for the time you plan to go walking as an unavoidable reminder.
Make it attractive: Associate positive feelings with the habit you want to adopt. Find ways to make the behaviour appealing. For instance, to encourage your new walking habit, choose a location you enjoy, or walk with a friend.
Make it easy: Simplify the steps required for the habit. Reduce friction by removing obstacles. For example, pack your walking shoes in your work bag the night before and walk part of the way home.
Make it satisfying: Ensure the habit provides a rewarding experience. Celebrate small wins and reinforce positive outcomes. For example, join a step-counting app and set yourself targets with small rewards along the way.

Step 2: Identify Triggers and Obstacles

Our 'now' self and our 'future' self have differing objectives. Our now self wants to relax, but our future self wants to get that exercise done. Doing anything you can in the now to help your future self achieve your objectives makes it easier to create lasting long-term change.

Understanding the triggers that lead to your current behaviours and identifying potential obstacles is key to overcoming roadblocks in your change process. Take time to reflect on what prompts your undesired behaviours and anticipate challenges that may arise. By recognising these triggers and obstacles, you can develop strategies to avoid them or deal with them when they occur.

The context around you provides inherent reminders and triggers of what patterns usually occur in that context. For example, when you're in the office, people wear business attire. Similarly we can come to associate our habits with the context in which they occur. If you want to create behavioural change, you can try resetting the context.

Taking our SMART goal "I will walk for 30 minutes every day after work," might be helped along by changing contexts. If you sit down on the couch after dinner and watch TV for a few hours, avoiding sitting down on the couch helps you avoid that old habit. You could change-up the context by changing into your walking gear straight after work, and heading out for a walk instead of sitting down on the couch. This is an example of the now self giving the future self a little help.

Step 3: Implement Gradual Changes

Rome wasn't built in a day, and significant behaviour change doesn't happen overnight. Gradual progress is more sustainable and less overwhelming than attempting drastic changes all at once. Start small and gradually increase the intensity or frequency of your new behaviours. This incremental approach allows for habit formation over time, increasing the likelihood of long-term success. Consistency is key.

The time will pass anyway

Making a small daily change is impactful because of the passage of time. Choosing to read a chapter of a book every day adds up to nearly 11,000 chapters over 30 years. If you want to read more, but can only manage a chapter, it's still the right move to make. Five minutes of exercise everyday is better than not starting exercise at all. Small habits may remain small, or they can create the foundation for bigger changes when you're ready take on more.

Step 4: Seek Support and Accountability

Doing something about those changes we all know we need to make is the start of something great. But embarking on a behaviour change journey can be challenging. You don't have to do it alone and it will be much easier with help. Seeking support from friends, family, or a mentor can provide encouragement and guidance when facing difficulties.

You can also adopt the technique of finding an accountability partner. These are people who can help keep you on track by checking in on your progress and providing motivation when you're feeling demotivated. Joining a support group, hiring a coach, or using apps to track your habits are excellent methods to stay accountable and motivated throughout your transformation.