I’m a GP – the five mistakes people make when trying to get healthier

Our health is one of the fundamental building blocks of our day-to-day lives. It determines how we feel, think, what we are able to do and how well we are able to do it, and ultimately shapes how satisfied and happy we feel. If we ignore our health, there will come a point when we can’t any more, and our brains or bodies will demand we pay attention and change. If we can do what we can to prevent health challenges or events, that is a far better solution, and so – for most of us – one of our top goals is to be a little healthier. The goals we set vary from person to person, and from year to year. They can cover any area of life, from physical health to mental well-being, or finances and relationships, because these all affect our overall health. For example, a YouGov poll in 2023 showed that 50 per cent of us wanted to eat more healthily, 45 per cent to be fitter, 42 per cent to lose weight, 32 per cent to improve our finances, 32 per cent also to boost our mental health and 30 per cent to be more productive or organised. And yet, more often than not, we are unable to achieve these changes, as we fall foul of some kind of obstacle or challenge. This can be down to a lack of motivation or energy to make change happen – some surveys have shown that up to 77 per cent of us never reach our specific health goals. Shorts We can end up in a cycle where we keep setting goals, are unable to achieve them and give up, and after a while, start all over again. This in itself takes up a lot of energy and emotional reserve as well as time, and can have a negative impact on our self-esteem, confidence and sense that we are capable of changing for the good. After some time, we may even stop trying. So, how can we set health goals more successfully and make some progress towards them, so we have that positive momentum that will keep us on track and encourage us to know that what we action can change? Here are five common mistakes that we all make when we are trying to become healthier, and what we can do instead: 1. Being too extreme Resist going too hard, too soon (Photo: Witthaya Prasongsin/Getty) We have all made this mistake. We are fed up with something in our lives, so we go all-out and set the most restrictive and hard-line changes. Psychologically, we do this for many reasons: we are critical of ourselves, we are desperate for something to get better, we follow irresponsible information on social media or from unreliable sources, and we sometimes feel that we have to be someone else entirely if we are going to be healthier. Research has shown that not only are extreme and restrictive health changes unsuccessful because they are very unlikely to be sustained, but they can also be physically and mentally damaging. Forget the all-or-nothing approach. Start small, simple and minimal. Our brains respond with more motivation to habit change if we achieve small things consistently. So-called “habit loops” in our brains alter over time, and psychologically we can see some success and have more momentum to carry on. Identify one aspect you want to change in your health and then go on to choose three things per week you will alter. They might be healthier snacks for your packed lunch, going for a walk three times a week or going to bed on time most nights. 2. Being impatient Living in a digital age with on-demand streaming, same-day online deliveries and instant messaging, we expect everything now and everything all at once. But our health, our bodies and brains do not work like that, and if we expect them to then we will not only damage them, but we will not achieve any healthy change. Don’t set your expectations too high for how quickly a change might be visible or obvious. And stop being impatient – it took a while for your body, brain or health to get set into the current pattern, so give them time to adapt to your changes. Health goals are not set at one point in time, they are dynamic, ongoing and are never “done”, so don’t treat them like a tick-box or a to-do list. Our brains and bodies are surprisingly adaptable, so give them some respect and some time. 3. Setting goals that are not your own What does success look like for you? (Photo: Azman Jaka/Getty) This is a classic. We see someone on social media who has done something remarkable, or changed for the better, and we want it too. Or someone makes a comment about our health and we fall into the trap of listening to their agenda or their goals. We build up lots of “should” thoughts rather than “coulds” and, as a result, we get lost. Stop, breathe and think specifically about what you want to achieve and what your current state of health is. Make your goals about you – it is no one else’s business and you can decide. Make your goals SMART (specific, measurable, achievable, relatable and time-bound). This gives you an opportunity to focus rather than be so general that even you don’t know what you want. Track your progress, but don’t get too hung up on numbers or markers so they become the be-all-and-end-all of how you feel you are progressing. Instead focus on how much better you feel: that will guide you and keep you moving forward. Be consistent – habit change research has shown that consistency is one of the most important determinants of successful change, so even if you can’t do something perfectly or fully one day, just do something. 4. Doing it all on your own Health change research has also shown that we are far more likely to make a positive change when we do something with someone else, or in a group, or even just tell someone around you about your goals. We are also more likely to sustain this habit change long-term. Why? Because there is a sense of accountability, of enjoyable social contact, of emotional and psychological support, and of belonging. So, try thinking about someone you could make these changes with, or a group you could join, either face-to-face or online. Or, if that is not possible, then who you trust around you that you can tell, so they can pick you up on a difficult day and remind you why you wanted to make these changes – or even help with practical things so you can free up time and energy to keep your health change going. 5. Not making it enjoyable Having fun is half the battle when it comes to healthy lifestyle changes (Photo: Halfpoint Images/Getty) Nothing works in life unless it involves a certain amount of enjoyment. When we think about getting healthier, it often comes with associations of struggle, doing “without” something and being unpleasant and painful. Some health changes can have elements of all of these, but it is our psychological reframing of how we approach those goals that can turn this around. We are all much more likely to keep something going if we enjoy it. Can you listen to a funny podcast when walking, go with a friend to the gym, cook a healthy meal for a friend or treat yourself to a small amount of the money you have saved that month and do something nice with it? Research has shown that we also need to be kind to ourselves rather than self-critical when we make any change in our lives. Why? Because we are more likely to succeed. So, next time you find yourself thinking negatively or being unkind to yourself for not finding time to exercise, or being unproductive – stop and congratulate yourself for your awareness, your willingness to change and for the steps you have already taken. That is powerful.