Blog

Many people will wake up this morning resolved to eat healthier, exercise more and lose weight, but adopting a new habit isn't a piece of cake. USA TODAY asked three experts to talk about the best way to improve these health habits heading into the new year.

Joseph Grenny, author of Change Anything: The New Science of Personal Success and one of the founders of coachalba.com, a site that helps you succeed in making changes:

We studied the attempts of more than 5,000 people to change some tough habits. The vast majority failed. But a few hundred made it.

The people who succeeded most were those who relied least on willpower. Instead, they took control of the things that influenced their own behavior. This helped make change much easier. For instance, successful changers:

• Identified people who would help them with their new habits. Our research shows that if you get three or more people who encourage your good habits, you're about 40% more likely to change.

• Shaped their environment to make the changes easier. For example, if you eat off a big plate, you may eat more. If you put cookies on the kitchen counter, you're more likely to eat them. If you want to change your choices, change your environment to make bad choices harder and good choices easier.

• Learned a new way to deal with impulses. If you are tempted to overeat, use an inspiring photo, inspiring thought, or personal motivation statement to remind yourself of the reason for changing. It helps you feel motivated to do the right thing.

• Developed new skills because new habits almost always require that. For example, you can learn to articulate your emotions and change your mood when you are tempted to eat for comfort.

• Rewarded themselves for short-term achievement. After you exercise, you could reward yourself by reading a book or newspaper in a relaxing chair for 20 minutes.

When you fail, turn the bad day into good data by reflecting on which sources of influence set you up to fail. Then take control of the thing that controlled you. Little by little change will become easier until new habits become literally inevitable.