Consistency!

Consistency truly is the key! Keeping it real world and practical: A Case example shared with permission of a fellow AlzFighter.

*** For those that would ask, the pictures and content below are not the person in question - We only use stock image used to help share the story. No HIPPA Data was shared on this case discussion ***

Hello AlzFighter Family. This is Nurse Marla.

I recently received an inquiry from a person who was truly frightened. She also has a family history of Alzheimer’s disease. Unfortunately, she had just received a triple threat diagnosis of hypertension, diabetes and high cholesterol. Her medical provider had counseled her on her new medications, a recommended diet plan, and cleared her to start getting back to a healthy exercise regimen. This was excellent! She had a clear action plan, she is starting before she has any signs of dementia, and her doctor was supporting her. Her key question was HOW? How do I do this ? I want to get off all these medications!

Fear Not.

MAKE A PLAN AND STICK TO IT

*** it is always best to start working on prevention, BEFORE substantial cognitive decline has occurred!

Well AlzFighter Family, You know I am a research girl. So of course I have gathered some excellent evidence based methods to improve consistency when trying to maintain your health goals. I imagine these could be useful for any endeavor really:

1. Set Clear and Specific Goals:

- Use the S.M.A.R.T. criteria – goals should be Specific, Measurable, Achievable, Relevant, and Time-bound.

- Break larger goals into smaller, manageable steps to track progress more effectively.

2. Understand Your 'Why':

- Identify the reasons why achieving your goal is important to you.

- Write down your motivations and refer to them when your drive wanes.

3. Create a Plan:

- Outline a clear action plan with deadlines for each step towards your goal.

- Anticipate potential challenges and prepare strategies to overcome them.

4. Build Habits Around Your Goals:

- Integrate actions related to your goals into daily routines.

- Use habit-forming techniques like habit stacking (pairing a new habit with an established one).

5. Use Time Management Tools:

- Prioritize tasks using methods like the Eisenhower Matrix or the Pareto Principle.

- Utilize planners or digital apps to organize and schedule your tasks.

6. Monitor Your Progress:

- Keep a journal or log to track your achievements and setbacks.

- Reflect on your progress regularly to adjust your plan if needed.

7. Create Accountability:

- Share your goals with friends or colleagues who can offer support.

- Consider finding an accountability partner or joining a support group related to your goal.

8. Reward Yourself:

- Celebrate small victories along the way to keep morale high.

- Choose rewards that don’t counteract your progress.

9. Maintain a Positive Attitude:

- Practice self-compassion and don’t berate yourself for slip-ups.

- Use positive affirmations and visualization techniques to maintain a success-oriented mindset.

10. Learn and Adapt:

- Treat failures as learning opportunities.

- Adjust your strategies based on what does and does not work for you.

11. Stay Inspired:

- Consume media, books, and podcasts that motivate you and are related to your goal.

- Surround yourself with people who inspire and encourage you.

12. Manage Your Energy:

- Ensure that you get enough rest, eat healthily, and exercise, as physical well-being is key to mental stamina.

- Practice stress-reduction techniques like mindfulness or meditation to stay in the zone

Consistency and motivation are not inherently constant; they require ongoing effort. By integrating these methods into your pursuit of your goals, you'll be better equipped to sustain both throughout your journey. Remember that every step, no matter how small, brings you closer to your desired outcome.