One roadblock to adopting new, healthier, behaviors—like moving more and cooking healthy meals at home—is finding time to do them. “A new behavior may seem daunting because it’s unfamiliar,” says Nicole Ninteau, PhD, MPH, adjunct lecturer at the Friedman School, “but it may turn out to be easier than you think!”
Plan. Be clear with yourself about what you want to do—and make a plan for how you will do it. Start by setting one or two small, realistic behavior-change goals. “Take a look at your typical routine and consider how any changes will fit in” says Ninteau. “What are the barriers to making this behavior change, and how can you overcome them?” Be flexible and creative.
Meal Planning: “A little bit of upfront planning time removes the need to make last-minute dinner decisions, speeds up meal prep, and reduces the temptation to turn to less healthy choices.” says Ninteau. Identify a time each week when you can assess your food needs for the week, make a shopping list, and buy what you’ll need. Ninteau recommends keeping some simple meals in regular rotation.
Activity Planning: If your goal is to be more active, find ways to overcome time-based barriers. Perhaps adding 10 minutes of yoga or stretching to your morning or bedtime routine or a walk at lunch or after dinner would fit your schedule and lifestyle better than a trip to a gym. Since research shows every little bit of movement matters, slip physical activity into your day by doing things like taking the stairs, parking farther from the door, and walking around inside your house for a few minutes during commercials or between episodes of your favorite show. There are many free and low-cost resources online that can provide structure and suggestions for activities that don’t require special equipment.
Prep. Cooking at home from whole and minimally processed foods is the healthy choice, but it takes more time than takeout or convenience foods. If that’s a barrier for you, consider these time-saving tips:
Prepare in advance: Chop veggies and other ingredients for recipes when you have some time so they’re ready to go when time is short. “Cleaned and cut vegetables are ready to throw into salads and stir-fries,” says Tammy Scott, PhD, research assistant professor at the Friedman School. Buying pre-cut veggies and fruits are a great time saver, although they cost more. Frozen are already prepped and a less expensive way to go, and the perfect choice for certain recipes.
Cook ahead: Make a large batch of food and freeze portions for future meals. Double dinner so you can have leftovers for lunch within the next few days.
Prioritize. “A lot of successful behavior change comes down to prioritizing the things ➧ Have a plan. Set realistic goals and make a plan for fitting them into your daily life. ➧ Stock Up. Keep a stash of the basics for quick, healthy meals in your pantry and freezer. ➧ Prep in advance. Cook in bulk and keep pre-cut ingredients at the ready. ➧ Prioritize your goals. Formulate a plan that accommodates normal variations in your schedule that will allow you to stick to your plan. ➧ Make it fun! Find things you like doing and/or ways to make new behaviors enjoyable.
Find Pleasure. We are all a lot more likely to make time for things we enjoy. “A health behavior we feel like we ‘should’ do is not the most appealing choice,” says Ninteau. “Try to find things you want to do.” Scott offers the following tips:
Choose an activity you like: Some people like nature walks, others play pickleball. Maybe dancing, fencing, weightlifting, or boxing would work for you. Try new things until you find something you enjoy.
Multitask: For solitary activities, choose a podcast or streamed show that you’ll only get to listen to/watch while you’re cooking, walking, shopping or riding your stationary bike. Chat on the phone while cooking or taking a walk.
Find a buddy: Having someone to share your goals with also provides support and accountability. Find an exercise buddy. Set up a recipe-sharing, potluck, or meal swap group where everyone contributes a new healthy dish or batch-cooks and shares meals for the week.
The changes you want to make can become a regular part of your routine. “We all brush our teeth,” says Ninteau. “There’s no reason a new healthy behavior cannot become just as routine.”