Making Positive Changes: How to Create Lasting Growth with Self-Compassion

We all want to make positive changes in our lives. Whether it’s starting a new exercise routine, eating healthier, reducing stress, or just being kinder – change can be difficult. But with compassion for ourselves and others, we can take small, sustainable steps towards wellbeing.

Start Small

When making any change, focus on incremental progress rather than drastic overhauls. Start by identifying 1-2 small goals you can achieve each day or week. For exercise, that may mean a 10 minute walk. For nutrition – trying a new vegetable once a week. Tiny habits pave the way for long-term transformation.

Be Patient

Growth takes time. Some days will be easier than others. If you slip backwards, don’t judge yourself. Reflect on what went well up until the setback, then gently restart your efforts. Progress isn’t linear. As long as you persevere with self-compassion, you will improve.

Engage Support

Making changes alone can be challenging. Identify friends, family members, or professionals who can support your growth. Share your goals, ask for encouragement, and celebrate milestones together. Having accountability and inspiration from others makes the process more enjoyable.

Prioritize Self-Care

When life gets busy, self-care is often the first thing we sacrifice. However, nurturing ourselves physically and emotionally enables us to have the bandwidth to make positive changes. Get enough sleep, take time to decompress, move your body, and do activities unrelated to work. You can’t pour from an empty cup.

Focus On Adding Rather Than Subtracting

Often when we want change, we focus on self-denial – resisting tempting foods, depriving ourselves of downtime. However, adding in healthy new behaviors is more sustainable long-term. So instead of cutting out treats, consciously add more vegetables. Rather than eliminating all leisure time, actively add more movement to your day.

FAQ

What is one small change I can make today?

One small change you can make today is going for a 10 minute walk or doing 10 minutes of stretching. You can also commit to adding one more serving of vegetables into your meals.

How can I motivate myself when I don’t feel like sticking to my goals?

When motivation wanes, focus on your reasons for making this change – improved health, feeling better in your body, setting a good example. Also be compassionate with yourself and remember that ups and downs are part of the process. Restart as soon as you can.

What do I do if I mess up on my diet/exercise/habit change?

If you have a setback, take a self-compassion break – recognize it’s human to make mistakes, allow the feelings without judgment, then gently restart your efforts, learning from what challenged you.

How can I make changes when I’m busy with work and family?

Look for small ways to integrate healthy habits into your existing routine – take a walk around the office every 90 minutes, pack healthy snacks, wake up 15 minutes earlier. Identify a friend to check-in with about your goals. Little steps add up over time.

Why do I lose motivation quickly when trying to change?

Attempting too much too fast can drain motivation quickly. Scale back to just 1-2 modest goals you can work on each day. Also reflect whether you are being self-critical versus self-compassionate. Nurturing encouragement sustains change better than harshness.