Behavioral Change Made Simple: Tips on Motivation and Goal-Setting

In the new year we often make resolutions to improve ourselves or our lives. But how do we make those changes last? It comes down to motivation. Motivation and change are connected. Both play an important role in personal growth. Let’s break down what makes them different and how they work together.

What is motivation?

Motivation is the spark that gets you going. It’s the energy or desire that pushes you to start working toward a goal. Motivation can come from:

• Inside yourself: Feeling proud of achieving something or enjoying the process.
• Outside rewards: Things like money, praise or recognition.

Without motivation, it can be more challenging to make meaningful changes.

What is change?

Change happens when you do something differently, like starting a new habit, creating a new behavior or improving your situation. Sometimes, change comes first. For example, taking a short walk might make you feel good, which then motivates you to do it more. Other times, change comes after motivation. But usually, change and motivation feed one another in a loop: Motivation creates change over time and those results boost motivation.

How motivation and change work together

Psychologists sometimes talk about the three main pillars of behavioral change: Capability, opportunity and motivation (called the COM-B method). For many people, motivation is the hardest part. But understanding the way our brains and bodies are wired can help us plan our actions and set us up for success. Here are a few things to consider:

• Neuroplasticity: Our brains are incredibly adaptable. Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections throughout life. This means we can change our habits and learn new skills at any age.

• The 21/90 rule: It takes 21 days to build a habit and 90 days to make it stick as a lifestyle change. Consistency is key, not perfection.

• The power of small wins: Celebrating small successes boosts motivation and confidence. Small wins create a positive feedback loop in the brain, encouraging you to continue your efforts.

• Growth mindset: Even when things are hard, believing in yourself and sticking with it builds resilience and fuels a growth mindset.

Making change easier

If big changes seem overwhelming, make a plan.

• Start SMART: SMART goals are specific, measurable, achievable, relevant and time bound. For example, instead of saying "I want to get fit," a SMART goal would be "I want to build muscle by exercising four times a week and eating more healthfully for three months."

• Divide and conquer: Break down big goals into smaller, manageable tasks. If your goal is to run a 5K in six weeks, start by running one mile at a comfortable pace. Then build up your endurance each week until the race.

• Set milestones: Establish milestones to track your progress. Save $100 a month to reach a yearly goal of $1,200.

• Visualize success: Imagine achieving your goal. What does if feel like? Creating a vision board or mental picture can help keep you motivated.

• Create accountability: Share your goals with someone who can support you, like a friend or mentor. Joining an accountability group with regular check-ins can also help you stay on track.

• Review and adjust: Life changes. It’s OK (and healthy!) if your goals do too. If your goal is no longer important, adjust it to fit your new circumstances.

Tips for supporting behavioral change

Using the strategies above can help with external motivation, but sometimes our brain needs a little help, too. Because change often impacts several areas of our lives (bodies, routines, emotions and more), it can feel uncomfortable. When we’re able to tune into ourselves, we can recognize patterns and try new strategies to support our goals:

• Practice mindfulness and meditation: Practicing mindfulness can keep you aware of your thoughts and actions. Use meditation to reduce stress and improve focus.
• Create behavioral contracts: You don’t need a lawyer to write a contract with yourself: Write down your goals and set rewards or consequences.
• Use positive reinforcement: Reward yourself when you stick to your goals. It will encourage you to keep going.
• Try cognitive restructuring: Start learning to challenge and reframe negative or irrational thoughts. These are thought distortions that can impact your mood, self-image and motivation.
• Update your environment: Modify your space to support your goals and remove triggers that lead to bad habits.
• Manage stress: Exercise, practice deep breathing, have a bath or pick up a relaxing hobby. Lowering stress can help you refocus and improve resilience during times of change.

No matter what your resolution is this year, you’ll need both motivation and change to make them come to life. Motivation inspires action. Change is the result of that action.

Making lasting changes takes time, consistency, patience and planning. Remember, every small step forward is progress, so celebrate those wins! They’ll boost your motivation and confidence to keep you moving toward success.