Healthy Lifestyle Habits
How can I successfully develop new, healthy lifestyle habits before I get pregnant?It
can take time to establish new healthy behavior patterns and break
harmful habits, especially those bad habits that have been repeated for
- Don't try to change everything at once. An ambitious plan to quit smoking and drinking, start eating better, and exercising
all at the same time could lead you to become discouraged and give up.
Start with changing a habit that will give you the most confidence to
go on. For example, identify the toughest habit to break and work on
- Start with something do-able. Pick one thing you want to
change and believe you can change. Make a promise to yourself to
achieve a particular goal by a particular time. Break it down from a
large behavior (quit smoking) into smaller ones (not buying cigarettes,
smoking fewer and fewer each day, eliminating the after dinner
cigarette, etc.). Your track record of initial small successes will
provide the momentum you need for the really big challenges ahead.
Imagine the "new you." Confront any fears of what life will be like
without the support of the harmful behavior until they no longer scare
- Arrange for reinforcement and encouragement. Organize ways
to be supported by friends, colleagues, and relatives until your own
pride in your accomplishment is enough to keep you going. Talk
positively to yourself – be your own greatest fan and cheerleader. Find
role models whose success inspires you. When the new healthy routine is
well-established, start on the next one.
- Be specific. Instead of saying you'll exercise more, arrange
to walk a mile every other day with a friend. Writing down your goals
can help, too. Read them whenever you feel you might slip. Put a note
to remind yourself -- where you'll see it!
- Get temptation out of the way. Re-arrange your surroundings
to support your new behavior and not perpetuate the old one. If you are
trying to quit drinking in preparation for getting pregnant, don't keep
wine in the house. Ask your partner to support you by joining you in
the new behavior.
- Give yourself healthful rewards. Acknowledge small victories
by having lunch with friends, taking a relaxing bath, getting a new
haircut, or buying a CD of music you love. You'll only need to do this
for a short time. It's amazing, but pretty soon, just the fact that
you're still doing the new behavior or that you haven't done the old
behavior for a long time will be a sufficient reward.
- Make no exceptions for the first month. Studies have shown
it takes 30 days to establish a new behavior. Don't fool yourself into
thinking that just one cigarette, or one extra cookie, or one skipped
exercise session won't hurt. "Just one" is like "just dropping" a ball
of string you are trying to wind: It unravels and runs out of control.
Let yourself and your body develop new behavior rhythms.
- Accept the loss and grieve. Yes, behavior change can be
uncomfortable; in fact, sometimes it can actually hurt. The fact is,
giving up an established behavior is a loss and it's natural to grieve.
That's fine. But grieving does not mean going back into the old
behavior. Talk about the change to a health professional, a friend, a
colleague, or a family member. Be as upset with the change as you have
to be and then focus on the benefits you want that led you to make this
change. Hang on tight – you'll make it!
- Make substitutions. Eat fresh fruit rather than cake, but
don't deny yourself dessert altogether. Sometimes habits are attached
to other activities, like snacking while watching television. You might
be most inclined to slip when you feel deprived, so instead of
mindlessly eating high fat, sugary foods, eat healthier snacks instead.
- Join a support group. People who share your concerns can help you reach your goals. There are groups for just about every concern. You will find resources for finding such groups, as well as other resources for changing habits on this website.
- Be motivated by why you are doing it. Sometimes it's easier
to make changes for someone you love than for yourself. Think about the
baby you are planning for. Don't indulge in any habits you wouldn't
want your child to have.
© 2013 Childbirth Connection. All rights reserved.
Childbirth Connection is a national not-for-profit organization founded in 1918 as Maternity Center Association. Our mission is to improve the quality of maternity care through research, education, advocacy and policy. Childbirth Connection promotes safe, effective and satisfying evidence-based maternity care and is a voice for the needs and interests of childbearing families.
Most recent page update: 10/26/2012