1. Define your “why”

When you’re planning to make any long-term, heath-focused habit change, you first need to know your “why.”

Your “why” is the anchor or motivating factor for making these changes. It is what you will go back to on the days when you are on your way to self-sabotage. 

Most of us know what we should be doing, but our years and years of conditioning and those around us can keep us stuck in unhealthy behavior cycles.

When we want to make long-lasting change, we first need to understand how we got here, why have we not made these changes before, where we are stuck in the process, and what are our limiting beliefs and patterns that need to be broken.

The stronger your “why”, the easier it is to break your current patterns and create new healthy habits.

Defining your motivation is the fuel and energy that will drive you forward towards your goals. Without it, it is hard to have the creative spark that allows us to create new habits, learn new skills, and have the desire to work towards new goals.

For example, many of my clients want to eat more plant-based because they know being vegan is healthy. Unfortunately, that is most likely not a big enough or specific enough motivating factor to keep them focused for long-term habit change. 

So before any big change, step one is to drill down on what is really motivating you to make this change. 

  • You can ask yourself these questions to gain some clarity:

  • Why am I making the decision to change?

  • What does making this change look like for me?

  • How will making this change transform my current situation and why is that important to me?

  • Do I need to this or do I want to do this?

2. Take a deeper dive into where your motivation comes from

Step two is understanding whether your motivation is extrinsic or intrinsic. 

Extrinsic motivation comes from a source outside ourselves. Typically, it is behavior motivated by the hopes of gaining a reward like pleasure, praise, recognition, or money, but may come with a feeling of resistance or defiance. It is the … I should, I must, I have to’s. It can feel like there is a lack of personal choice, and that can feel disempowering. 

Intrinsic motivation comes from within ourselves. There is a personal connection to the behavior change needed, which creates an easier path and longer lasting habit change. No one is telling you that you must do something or that you should do something. It is behavior based on your own interest and choice, which creates a more positive experience and better long-term results. 

Both extrinsic and intrinsic motivation can spark new behavior, though intrinsic motivation focuses on what you are choosing to do or what you want to do, and not what you have to do. 

You may have both extrinsic and intrinsic motivation towards your goal. Simply understanding those details can make the road to change smoother for you. 

3. Defining your goals and preparation

After defining your motivation, step three is accepting that you are ready for change, ready to take responsibility, and ready to commit to the process. 

Step three includes getting clear on what your specific health and wellness goals are, and what realistic results you are seeking. It won’t be beneficial to set goals that are totally out of reach. Start small and building upon those successes.

For example, if weight loss is your goal, use these questions to help you define that goal and write out a goal statement.

  • Why is losing weight right now important to me?

  • How much do I want to lose?

  • What have I tried in the past that has not worked and why?

  • What is one small thing I can change right now to start working towards my goal?

  • What is my timeline for reaching this goal?

  • How will I know I reached my goal?


Now, put the answers into a goal statement. This gives you your clear why, what, how, and when, which will set you up for success. 


For example: 

“I am choosing to put my energy into losing weight. This is important to me because my doctor said I was pre-diabetic and I want to change before it gets worse. I’ve tried strict diets before that did not work for me because there was too much deprivation all at once. I would like to lose 20 pounds by May 1st by taking small steps towards my goal. I will start right now by swapping out my afternoon candy bar for a handful of almonds and an apple. I’ll know I am making progress by feeling a change in my energy levels, my clothes fitting better, and my doctor retesting my blood levels.”

4. Action and accountability

Step four is about taking action and making small steps towards your goal. 

Because our behaviors and choices are often effected by our environment and those around us, it is helpful to let people know what goals you are working towards. Ask them for their support and encouragement. This can help hold you accountable to actually take the steps needed to reach your goal. 

Mapping out your steps for the month or week is a great way to measure your progress along the way. 

For example, perhaps you are choosing to include one plant-based meal a day for the next four weeks. How will you do that? What do you need to do to prepare for that? 

Some action steps you may consider include:

  • Download new vegan recipes on Sunday morning and shop for the ingredients needed for the week

  • Meal prep anything you can cook ahead of time to make it easier for you

  • Let your friends/family know your plan, especially if you eat with co-workers or family members who are not making these changes with you

  • Check in with yourself daily and acknowledge what you accomplished that day towards your goal, and put into words how that makes you feel

5. Acknowledging your success

Step five is about maintenance and consistent acknowledgment of your success each day. Recognize the changes you are feeling or seeing and celebrate them each and every day. Every small step adds up and is getting you closer to your goal. 

You will be creating new, healthy, long-lasting change over time on a physical and emotional level. You will start to feel more confident knowing that you can accomplish your bigger goals. You will start to appreciate the actions you are taking to be a healthier and happier you. This acknowledgment of your success will make each next step towards your goal easier.

Do you need more support?

So there you have it! Five simple steps to ensure your success in setting and reaching your health and wellness goals. 

The best way to ensure your success is to work with a Health and Wellness Coach. The role of a coach is to help you set health-related goals, create an action plan to achieve those goals, break negative patterns and habits and help you replace them with healthy ones.

Change can be hard. It is also an exciting opportunity to learn, grow, and become the best possible version of yourself. 

If you have questions or would like more support around reaching your goals, please schedule a free 15-minutes phone consultation with me. 

There is no obligation, but it could be the catalyst towards you reaching your goals.