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Motivate Healthy Habits

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Motivational Practice

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"Be the change that you wish to use in the world"

M.Gandhi

My Healthy Habits Journal

Table of Contents

 Take Back Your Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
 Assess Your Health Behaviors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
 Pick a Behavior from the Checklist . . . . . . . . . . . . . . . . . . . . . . . . . .10
    
Chapter 1. Understand Your Issues About Change 12
 Your Decision Balance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
 Assess Your Resistance and Motivation Scores . . . . . . . . . . . . . . . . 14
 Assess Your Competing Priorities . . . . . . . . . . . . . . . . . . . . . . . . . . .16
 Assess Your Energy to Change . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
 Assess Your Motives for Change . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
 Assess Your Confidence and Ability to Change . . . . . . . . . . . . . . . . 19
 Assess Your Level of Emotional Work on Change . . . . . . . . . . . . . .21
  
Chapter 2. Lower Your Resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
 Understand More about the Benefits of Your Unhealthy Habit . . . .23
 Assess Your Priorities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
 Compare Your Priorities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
 Think How Your Behavior Will Affect Your Health over Time . . . . 28
 Clarify Your Personal Choice and Responsibility to Change . . . . . .30
 Make a List of Substitutes for Your Benefits . . . . . . . . . . . . . . . . . .31
 Change Your Views about Your Reasons to Stay the Same . . . . . . .32
  
Chapter 3. Increase Your Motivation . . . . . . . . . . . . . . . . . . . . . . . . . .33
 Consider Future Events Happening Now . . . . . . . . . . . . . . . . . . . . .34
 Change Your Values . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
 Look at Your Excuses for Not Changing . . . . . . . . . . . . . . . . . . . . . .38
 Transfer Motivation toward Changing Your Behavior . . . . . . . . . . .40
 Change Your Views about Your Reasons to Change . . . . . . . . . . . . 41
  
Chapter 4. Make Plans for Change . . . . . . . . . . . . . . . . . . . . . . . . . . . .42
 Overcome Negative Self-talk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
 Use Your Strengths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44
 Take Time-outs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
 Suppose a Miracle Happened Tomorrow . . . . . . . . . . . . . . . . . . . . . 46
 Find Exceptions in How You Behave . . . . . . . . . . . . . . . . . . . . . . . . . 47
 Understand Your Addiction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
 Increase Your Confidence and Ability to Change . . . . . . . . . . . . . . .51
 Overcome Barriers and Increase Supports . . . . . . . . . . . . . . . . . . . . 52
 Select Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
 Prevent Relapses . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57
    
      Appendices
 
 A. Your Motivation Score Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
 B. Your Goal Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64

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