What holds you back

You know this person.

Sick and tired of their physical condition, they take the opportunity of the new year as a fresh starting point. Full of determination they make their plan; they set their goal. Then the first roadblock, then the second, then the third comes and they're giving up hope and writing off 2018.

If this sounds all too familiar, read on as the five most common sabotaging roadblocks and ways to overcome them are identified.

1. Same environment; same habits: For anyone looking to change, an understanding of how you interact in your environment and how that affects behavior is imperative. If slowing down drinking and the cascade of indulgences that follow needs to happen, hanging out with the same friends at the same bar probably won't be a good way to overcome this challenge. If eating while watching TV is contributing to being overweight, perhaps a new hobby is in order to keep you busy.

2. Trying to change too much: If weight loss, eating veggies, and daily exercise is your idea of a good goal, consider behavioral change psychology. While all those items are related, convoluting goals into many tasks that aren't part of your daily ritual to begin with will be a fool's errand. This is what leads to burnout, or additional stress which will make relapse and return to the norm much more

likely.

Make one change at a time, and once this becomes self-sustaining, then move to another.

3. Failing to identify root causes: In order to change, someone needs to recognize what triggers their behavior in the first place. Perhaps you are overeating because you eat too fast and do not recognize fullness signals? The first step is identifying why you're eating so fast. At this juncture you can then look toward behavioral change, accounting for the trigger of the behavior.

4. Not recruiting a support team. Humans are not only a product of their environment, but of their closest ties as well. If someone is looking to change, they'll need to look toward those close to them for support or recruit others to support them. Everyone wants to belong and if you don't to a tribe bigger than yourself, it makes for an uphill battle. Look at places where support will be available: gyms, healthy cafés, local groups and organizations like parks and rec, etc.

5. Focusing on one flaw. When in life does a journey go according to plan? Things come up, and inevitably there won't be perfect adherence to any change. When this happens the most important thing is how you react. One small mishap doesn't matter in the grand scheme. Recognize that it's OK and that in the long run the wins will greatly outnumber the losses. Don't let small "failures" cause stress and anxiety, because this will only lead to more slip-ups.

The best way to adopt a lasting change is to start small, know why you're making the change, find support, choose to be in the right environment, and recognize slip-ups as an inevitable part of the journey. Small changes inevitably add up to lasting lifestyles of health and fitness.

Good luck in 2018!