Take Control of Your Health: 10 Practical, Science-Backed Strategies for Taking Consistent Actions

Have you ever told yourself you'd eat healthier, exercise more, or get better sleep, but then found those plans falling apart as the week went on? You’re not alone, and it's okay.

We all face struggles when trying to make positive changes. This challenge is called the intention-implementation gap—the difference between what we want to do and what we do (Sheeran, 2002). For example, you might want to work out but skip it due to a busy schedule, or plan to eat healthier but choose fast food when feeling tired. But here's the good news: behaviour change science offers simple, effective ways to help us turn good intentions into real, lasting health actions.

Understanding the Intention-Implementation Gap

The intention-implementation gap is what happens when we set a goal but don’t follow through. Often, we start off motivated—like when making New Year's resolutions—but as life gets busy, obstacles get in the way, and our motivation fades. And that's perfectly normal.

Why does this happen?

Human behaviour is influenced by many factors: habits, environment, emotions, and even social pressures (Michie, van Stralen, & West, 2011). Our intentions come from a genuine desire to improve, but that alone isn't enough. To bridge this gap, we need strategies that work with our natural tendencies—like making healthy behaviours easy and rewarding.

Key Behavior Change Principles for Consistent Health Actions

The amazing thing is that behavioral science gives us practical tools to bridge this gap and make real progress. Let’s explore some key principles that can help:

1. Make It Easy with Small Steps

We often struggle because we set goals that are too big or overwhelming. The truth is, real change starts small. Breaking a large goal into smaller, manageable steps can make all the difference (Fogg, 2019).

For example, instead of saying, "I will exercise more," start with something like, "I will walk for 10 minutes after dinner." If you want to improve your nutrition, instead of saying, "I will eat healthier," try, "I will add a serving of non-starchy vegetables to my lunch." For better sleep, instead of saying, "I will sleep more," try, "I will go to bed 30 minutes earlier each night." These small wins build momentum and confidence, one step at a time.

2. Use "Implementation Intentions"

Implementation intentions help turn plans into actions. They are about creating a clear plan that defines when, where, and how you’ll take action.

Instead of just planning to "eat more vegetables," set a specific plan like, "I will add a serving of fruits and vegetables to my lunch at 1 PM." Research shows that having such specific "if-then" plans makes it much more likely you’ll follow through (Gollwitzer, 1999; Milne, Orbell, & Sheeran, 2002).

3. Shape Your Environment for Success

Your environment has a huge impact on your actions. Behavior change experts often highlight the power of environmental design—setting up your space to make healthier choices easier (Thaler & Sunstein, 2008).

If you want to snack on fruits instead of chips, keep a bowl of fruit on your counter and put unhealthy snacks out of sight. Designing your environment can make positive actions effortless and automatic.

4. Use Social Support and Accountability

We are social beings, and having someone to support us can make a big difference. Find a friend, family member, or group who shares your goals or who can cheer you on. For example, if you want to improve your nutrition, share your meal plan with a friend and ask them to join you in trying new recipes. Share your goals with them, and check in regularly. Knowing that someone else is rooting for you or expecting to hear about your progress can be incredibly motivating and helps keep you accountable.

5. Practice Self-Compassion

Research shows that being kind to ourselves can make behavior change more sustainable (Neff, 2011). Self-compassion, as explained by Brené Brown, includes three elements: self-kindness, common humanity, and mindfulness. Self-kindness means treating yourself with the same understanding you would offer a friend. Common humanity is recognizing that setbacks are part of the shared human experience—everyone faces challenges, and you are not alone. Mindfulness involves being aware of your thoughts and feelings without judgment.

For example, if you miss a workout, instead of beating yourself up, remind yourself that everyone has off days (common humanity), acknowledge the difficulty with kindness (self-kindness), and accept how you feel without overreacting (mindfulness). This approach helps keep you motivated and reduces the guilt or shame that can make you give up.

6. Find Your "Why" and Keep It Front and Center

Motivation can fade over time, but your deeper "why" can keep you going. Why do you want to make these changes? Is it to have more energy for your family? To feel stronger and healthier? Use the 5 Whys technique to dig deeper into your motivations. Start by asking yourself why you want to make a change, and then for each answer, ask "why" again—five times. This process helps uncover the true, often emotional reasons behind your goals. Write down your "why," and put it somewhere you’ll see every day. This emotional connection will help you push through obstacles and remind you why it's worth the effort.

7. Reframe Setbacks as Learning Opportunities

Setbacks are a natural part of any journey. Instead of seeing a missed workout or an unhealthy meal as a failure, view it as an opportunity to learn. Ask yourself what got in the way—was it stress, time, or something else?

Use the 5 Elements of Ability Chain from BJ Fogg's behavior model to troubleshoot: was it time, money, physical effort, mental effort, or routine? Identifying which of these factors held you back can help you adjust your approach effectively. Remember, progress isn’t about being perfect; it’s about being persistent and learning along the way.

8. Celebrate Your Wins, Big and Small

One of the most powerful motivators is celebration. Every time you accomplish a small step, celebrate it. There are different types of celebrations you can use to keep yourself motivated:

• Personal Celebrations: These are private moments of acknowledgment, like giving yourself a pat on the back, or taking a moment to reflect on your achievement. For example, after completing a workout, take a deep breath and say to yourself, 'I did it!'
• Social Celebrations: Sharing your success with others can be powerful. Tell a friend or post about your progress in a supportive group. For example, share your healthy meal or exercise milestone with a close friend who cheers you on.
• Reward-Based Celebrations: Treat yourself to something enjoyable that aligns with your goals. It could be a small non-food reward like buying a new book or a relaxing bath. For example, after hitting a week of daily walks, reward yourself with a new playlist to listen to while walking.

Acknowledging your progress fuels more progress. Celebrations help your brain associate healthy actions with positive emotions, making you want to keep going.

9. Embrace "The Joy Choice"

A concept from Michelle Segar's book The Joy Choice emphasizes the importance of making flexible, realistic choices that bring us joy in the moment (but aligned to our health goals), even if they aren't perfect. Often, we fall into an all-or-nothing mindset, thinking we need to follow our health goals perfectly or not at all. Instead, embrace the idea that small, imperfect actions still matter. For example, if you planned a 30-minute workout but only have 10 minutes, choose a fun activity like dancing or walking outside. By choosing the joyful option, you stay consistent and positive about your health journey.

10. Leverage Habit Stacking

Habit stacking is a powerful way to build new behaviors by pairing them with existing habits. If you want to eat more protein, stack it with something you already do—like having dinner.

For example, "After I serve my dinner, I will add a serving of lean protein such as chicken, tofu, or beans." This approach makes new habits easier to remember and incorporate into your routine.

Moving from Intention to Consistent Action

The intention-implementation gap can feel like a daunting barrier, but remember, you have the power to bridge it. By setting small, achievable goals, making clear plans, designing supportive environments, and staying deeply connected to your purpose, you can make real, lasting change. It’s not about being perfect—it’s about showing up for yourself each day, even in small ways.

Start today by choosing just one small change you want to make. Create an implementation intention to decide when and how you’ll do it, and pair it with a habit you already have. For instance, if you want to drink more water, pair it with your lunch habit. Every small step you take brings you closer to the healthy, thriving version of yourself that you deserve to be.

You’ve got this, and every effort counts. Your journey to better health starts now—one small, powerful step at a time.

To learn more in-depth strategies and explore how you can make lasting health changes, check out my book on Amazon Effortless Health for Busy Lives: Simpler, Smarter and Flexible Strategies for Lasting Wellness and Weight Loss (https://amzn.in/d/cCbZiAt)