Steps to Transform Your Habits and Build Lasting Wellness
- Brainz Magazine
- Jan 20
- 5 min read
Dr. Sandraliz Solano, a doctor board-certified in Family and Lifestyle Medicine, integrates evidence-based traditional medicine with holistic approaches to deliver comprehensive, patient-centered care. Her expertise in behavioral health, habit change, CBT and mindfulness supports a personalized wellness journey that prioritizes whole-person health.
Have you ever tried to make a change in your life or habits, only to find yourself slipping back into old patterns almost immediately? You’re not alone. With preventable chronic diseases like hypertension, diabetes, and obesity on the rise, it’s clear that unhealthy habits are hard to break. These conditions not only impact your daily life but can also lead to serious health issues like heart disease, kidney damage, and cognitive decline. The good news? It’s never too late to try again. Research shows that many of these conditions are preventable and even reversible with consistent, mindful lifestyle changes.
Start small and be consistent
James Clear, in his book Atomic Habits, emphasizes the power of small, consistent changes. He introduces the concept of the “1% improvement,” stating that improving by just 1% every day can result in massive transformation over time. Small habits compound, much like interest in a savings account. Rather than aiming for dramatic shifts, focus on incremental progress: drink an extra glass of water, walk for 10 minutes daily, or swap sugary snacks for healthier alternatives.
Recognize readiness for change
Readiness is the foundation of any successful transformation. The Transtheoretical Model of Behavior Change highlights five stages of readiness: pre-contemplation, contemplation, preparation, action, and maintenance. In many cases, a health professional plays a key role in helping individuals understand that changes may be necessary to achieve certain outcomes, such as better health or managing conditions like metabolic disease and obesity. People may be motivated by a desired result, but often, they are unaware that their lifestyle is misaligned with achieving that goal. In these instances, individuals may find themselves in the pre-contemplation stage, unaware of the changes they need to make or not yet ready to commit to those changes. It is the health professional's role to educate, helping them recognize the consequences of maintaining their current habits and the benefits of making a change. This opens the door for contemplation and sets the stage for growth.
Before diving into new habits, reflect on whether you’re truly ready to commit and identify the reasons driving your change. Knowing your "why" will anchor you when motivation wanes. In the same way, knowing the "why not" can help you reflect about your perceived barriers and think about possible ways to overcome them.
Set SMART goals
Creating SMART goals, Specific, Measurable, Achievable, Relevant, and Time-bound—is crucial for success. For example:
Instead of saying, “I want to exercise more,” define it as “I will go to the gym and complete a weight training workout for 30 minutes three times a week (M-W-F at 8 am) for the next month.”
Ensure the goals fit into your current circumstances and align with your schedule, although be open to making small schedule adjustments if necessary and possible. Challenge your situation just enough to grow, but avoid putting excessive pressure on yourself. When a goal feels too overwhelming, it is less likely to stick.
Embrace sacrifices as investments
Building healthy habits requires sacrifices, such as giving up late-night TV to wake up earlier for workouts or foregoing convenience meals for nutritious home-cooked options. These sacrifices might feel daunting initially, but they are investments in your future self. As Clear writes, "Every action you take is a vote for the type of person you wish to become."
Reframe old habits
Reframing old habits rather than eliminating them entirely can be transformative. BJ Fogg, in Tiny Habits, suggests “anchoring” new behaviors onto existing routines. For example, if you already brush your teeth every night, use that moment to practice gratitude or mindfulness by reflecting on one positive thing about your day.
On the other hand, some habits are clearly detrimental to our well-being and can lead to serious illnesses or even premature death. Behaviors such as smoking or using tobacco, consuming excessively processed foods or diets high in unhealthy fats and sugars, drug and alcohol abuse, and sedentary lifestyles can have devastating impacts on health.
Addressing these often requires professional medical attention or cognitive behavioral therapy (CBT) to provide the structured support needed for successful change. By reframing these challenges and seeking appropriate interventions, even deeply ingrained habits can be overcome, paving the way for a healthier, more vibrant life.
Cultivate patience and persistence
Lasting change doesn’t happen overnight. Research shows it takes an average of 66 days to form a habit, depending on its complexity. Prepare for setbacks, and rather than seeing them as failures, view them as opportunities to learn and adjust. Experiencing frustration during change is natural, so cultivating mindful practices like self-compassion and self-encouragement can help alleviate some of the uncomfortable emotions that may arise during your transformation. Incorporating guided meditations can further improve your resiliency as you navigate the bumpy road of habit changes.
Visualize the payoff
Allow yourself to daydream about the healthier, thriving version of yourself. Envisioning the benefits of your hard work can serve as a powerful motivator, helping you stay focused on your journey. Improved energy levels, better sleep, enhanced physical and mental health, and a longer, more fulfilling life are all rewards that make the sacrifices worthwhile.
Imagine the joy of playing with your children or grandchildren without fatigue, the excitement of reversing a debilitating chronic condition like Diabetes, the confidence of getting to wear your clothes comfortably, or the simple triumph of walking up stairs without feeling short of breath. These tangible outcomes make the process deeply personal and rewarding. Additionally, tools like journaling your progress or using habit-tracking apps can provide visual evidence of your growth, reinforcing your commitment and reminding you of just how far you’ve come.
Conclusion
Changing habits and building a healthier lifestyle is undoubtedly challenging, but the rewards far outweigh the sacrifices. By starting small, setting attainable goals, embracing readiness, and maintaining consistency, you can create a life of vitality and well-being.
Ideally, recognizing and modifying unhealthy behaviors early can prevent chronic diseases from developing. However, any time is a great time to start, especially now that we understand how reversible many of these conditions can be. Professional guidance and coaching can significantly increase your chances of success. Studies show that individuals working with health professionals or wellness coaches are more likely to achieve and sustain health goals due to personalized strategies, accountability, and access to valuable resources. At Solano Lifestyle Medicine (SLM), I ensure that every patient has the tools and support they need to succeed. As the saying goes, “The journey of a thousand miles begins with a single step.” Take that step today; you are worth the effort.
Sandraliz Solano, MD, Family Doctor & Lifestyle Medicine Specialist
Sandraliz Solano, MD, DipABLM, a physician specializing in Family and Lifestyle Medicine, has dedicated her career to addressing the root causes of chronic illness, often tied to poor habits and lifestyle choices. Inspired by the challenges faced by her loved ones, herself and thousands of patients, she expanded beyond traditional primary care to focus on the psychological and behavioral foundations of health. Dr. Solano offers personalized, concierge-style care that fosters lasting improvements through trust and collaboration. Based in Naples, FL, she provides tailored healthcare to patients locally and globally, guiding them toward optimal well-being.
