Pros and cons
You can try making a table listing the pros and cons (or advantages and disadvantages) of making these changes, as opposed to not making them. This can help you to convince yourself of why changes are worth making – and you can redo it if your circumstances or priorities change.
Here is an example of a pros and cons list for increasing your physical activity.
Making the change to be more physically active
Pros:
- I feel less tired.
- I feel better about myself.
- I enjoy being outdoors more.
- It has helped others.
Cons:
- It takes effort.
- It takes time.
- I don't have the energy.
Not making the change to be more physically active
Pros:
- It's easier to just relax.
- It's less tiring.
- I have more time for other things.
Cons:
- Nothing will change.
- I'm so tired all the time.
Plan of action
Another useful tool is writing down what you want to do and how you plan to do it – making an action plan. This is like making a contract with yourself. You might want to show it to someone else too, such as friends or family, so you're more likely to follow through with it.
Think about how, where and when you plan to do the change, to really increase your chance of success. Reminding yourself of why your plan matters can help you stay motivated if you start to lose focus.
Here is an example of a plan of action for bike riding to increase physical activity.
My plan for being more active
What I plan to do:
- Go for a bike ride at lunchtime three times a week.
Who I might do it with:
- My sister.
Where I plan to do it:
- Around my local park.
Why my plan is important:
- It will help reduce my tiredness, allowing me to enjoy activities more and avoid canceling plans with friends.
What might get in the way:
- I might struggle to stay motivated when I’m tired.
Thinking about what might get in the way can help you plan for how you'll deal with these challenges when they occur.
You can download both templates using the link below.
MAKING CHANGES