We all know how difficult it can be to make the changes to our lifestyle we know we ought to make. We are inspired for a while, but we back-slide. We have a go, but then we get discouraged. This website has some great suggestions of lifestyle changes that could really make a difference to our lives – managing our pain better, eating a healthier diet, looking after our joints and our tendons better, improving our sleep hygiene, quitting smoking, caring for our mental health ... but how can we make changes that actually stick?

This exact question has been the subject of plenty of research, which we have read through and summarised here. The good news? It can be done! Try applying some of these strategies:

Starting a new habit;

Plan ahead. Before you start, write down your goals and identify possible barriers or challenges you expect to face in your new program ²
Spend time exploring your biases and feelings towards the new habit and your old habits ⁴
Get reinforcement of your plans by a friend or family member ^{1, 3}
Don’t do it alone - start a new habit with your partner ¹
Make small changes - you can always build on them later ³
Set up some incentives and positive reinforcements – maybe some kind of reward that you decide on yourself or with a friend or family member ^{1, 2}

Maintaining a good habit;

Self-monitoring by way of an electronic diary, paper diary or app – the more personalised and creative the better ^{1, 2, 4}
Use relapses or failures as learning opportunities. Keep developing new strategies to prevent repeat failures ⁵
Get support via telephone contact or face-to-face contact ^{1, 2, 3}
Use graphic feedback tools like sticky notes, signs or screen savers as reminders and to reinforce the new habit ¹

The Stages of Change is a well-recognised model created by Prochaska and DiClemente that identifies a typical pathway of six phases that we go through when changing our behaviour ⁵. Try to place yourself on this map, and then look for strategies that will help you move to the next stage.

1. Roddy, E., Zhang, W., Doherty, M., Arden, N. K., Barlow, J., Birrell, F., ... & Hosie, G. (2004). Evidence-based recommendations for the role of exercise in the management of osteoarthritis of the hip or knee—the MOVE consensus. Rheumatology, 44(1), 67-73.

2. Steeves, J. A., Thompson, D. L., Bassett, D. R., Fitzhugh, E. C., & Raynor, H. A. (2011). A review of different behavior modification strategies designed to reduce sedentary screen behaviors in children. Journal of obesity, 2012.

3. Wing, R. R., Goldstein, M. G., Acton, K. J., Birch, L. L., Jakicic, J. M., Sallis, J. F., ... & Surwit, R. S. (2001). Behavioral science research in diabetes: lifestyle changes related to obesity, eating behavior, and physical activity. Diabetes care, 24(1), 117-123.

4. Butler, D. & Moseley L. (2017) Explain Pain Supercharged.

5. The Department of Health. Stages of Change. Australian Government. Accessed on 28/03/18 http://www.health.gov.au/internet/publications/publishing.nsf/Content/drugtreat-pubs-front9-wk-toc~drugtreat-pubs-front9-wk-secb~drugtreat-pubs-front9-wk-secb-3~drugtreat-pubs-front9-wk-secb-3-3

Changing - For Good!