Social Saturday: Making Health Behaviours Stick

When I started Social Saturday, I wanted it to be a space where we could connect, learn from each other, share ideas and have meaningful conversations about health and wellbeing - without it feeling too formal or like another workshop where we all sit quietly and take notes. Our second session was exactly that.

This time, we were joined by Dr. Krishen Samuel, a public health scholar with a PhD in Health Behaviour and Community Health Promotion, for a session on Making Health Behaviours Stick: A Theory-Based Approach. And it was a really interactive one!

We started by looking at something that sounds simple, but perhaps isn't: what actually determines our behaviour? If you want to change a behaviour, it helps to first break it down:

• What exactly are you trying to do?

• Where will you do it?

• What equipment or resources do you need?

• What level are you currently at?

• What are you actually trying to achieve?

In other words, rather than simply saying "I want to exercise more" or "I want to eat healthier", get specific about what that behaviour actually looks like. It reminded me a little of the thinking behind SMART goals - making something clear and realistic enough that you know exactly what you're working towards - and then Krishen asked if anyone had heard about SMART goalsetting and I felt very pleased with myself!

Krishen also introduced us to Bandura's self-efficacy theory and the different factors that influence our belief in our ability to actually carry out a behaviour. However, before we even get there, there's an important first step:

You have to make the decision to change.

And then, inevitably, there will be barriers. So rather than being surprised when life gets in the way, we can identify some of those barriers before we start.

• What could make this difficult?

• What usually gets in the way?

• What could I do when that happens?

This was one of my favourite takeaways because it shifts the conversation away from "Why can't I stick to anything?" and towards "What can I put in place to help myself when things don't go according to plan?" And this is exactly what we mean when we talk about progress, not perfection.

We also spoke about consistency fatigue - that point where even something you were initially excited about starts to feel boring. The answer isn't necessarily to give up. Sometimes changing one small thing is enough to give your brain a bit of novelty. A different route for your walk. A new playlist. A different recipe. A new variation of an exercise. And perhaps most importantly:

Use failure as feedback, not as a reason for shame.

If something didn't work, that doesn't necessarily mean you failed. It might simply give you information about the behaviour, your environment or the strategy you were using.

Our attendees brought some really interesting goals and challenges into the conversation too - from writing every day and spending more quality time with a child, to building strength, choosing healthier snacks, leaving work on time, preparing healthy batch meals and improving sleep. And this is what made the session so special: it wasn't just theory. We were able to take the theory and apply it to real life, with real people and real challenges. The worksheet Krishen provided made this process simple and easy to folow and got the brain working nicely.

One of the things I love about Social Saturday is that you never quite know where the conversation is going to go. We learn from the person speaking, but we also learn from each other. And I left thinking that there is so much more we could explore here. Perhaps a future offering will take some of these ideas a little deeper - turning the theory into practical tools and giving people more support to actually put them into practice. So watch this space! 👀

A huge thank you to Dr. Krishen Samuel for sharing his knowledge so generously, and to everyone who joined us and contributed so openly.

If you're currently trying to change a behaviour, perhaps start with one simple question:

What exactly do I want to change - and what do I need to make that change possible?

Because sustainable change isn't just about wanting something badly enough.

Sometimes, it's about understanding the behaviour, planning for the barriers, building your confidence and giving yourself permission to learn along the way. 🤍

Not sure where to start with your own wellbeing journey? Reach out. The Bodhi Health community can't wait to welcome you.