New year new habits tips for achieving health goals with IBD

As we embark on a new year, many of us set resolutions aimed at improving our health and well-being. For individuals managing Inflammatory Bowel Disease (IBD), these types of health goals can be particularly challenging. Today, we're excited to delve into the strategies and insights of Bryce Fournier, a dedicated Board Certified Behavior Analyst (BCBA), to explore how principles of behavior analysis can aid in sticking to new resolutions and fostering positive habits amidst the complexities of IBD. In the following interview, Bryce also touches on strategies that parents of children with IBD can use to encourage their child with selecting and following through on New Year's resolutions. Let's dive right in!

Can you please introduce yourself for those who have not read your previous two interviews? Tell us a little bit about yourself, your family, and your connection to IBD Connect.

Absolutely! My name is Bryce, and I am the son of IBD Connect's founder and director, Lisa Fournier. I am married to Emily, IBD Connect's blog writer and media director. I currently work with children with Autism, as well as children with behavioral concerns, writing and implementing treatment plans. In my personal life, I enjoy working out, playing with my sons, watching football, and going on walks with my family.

As an expert on behavior, how do you feel about New Year's resolutions? Do you find them helpful for helping people change their own behaviors?

Great question! I believe New Year's resolutions can be both beneficial and challenging, depending on how they are approached. On the downside, people often delay making necessary changes, waiting for the New Year as a symbolic fresh start. This can result in lost opportunities for gradual, incremental improvement throughout the year. Additionally, many resolutions tend to be overly ambitious or unrealistic, setting people up for frustration and a sense of failure when they cannot achieve their goals. The initial excitement and motivation can lead to an intense but unsustainable effort, causing burnout and abandonment of the resolutions.

However, New Year's resolutions also have several significant benefits. The New Year offers a natural psychological reset, providing a boost in motivation that can be a powerful springboard for initiating positive changes. Resolutions often involve setting specific, measurable goals, which enhances focus and commitment, making it easier to track progress and achieve success. Additionally, the cultural tradition of setting New Year's resolutions means that many people are making changes simultaneously, creating a supportive environment that can provide additional motivation and accountability. Lastly, the process of making resolutions encourages individuals to reflect on their past behaviors and identify areas for improvement, fostering self-awareness which is crucial for behavior change. So while there are pros and cons to New Year's resolutions, I believe that if done right, they can be helpful.

Could you share a personal example of a New Year's resolution you've successfully integrated into your own life, and what strategies you used to achieve it?

One habit I successfully integrated into my routine was daily exercise. Using the Premack principle, which suggests pairing a less preferred activity (exercise) with a more preferred one (listening to podcasts), I made my workout sessions more enjoyable and sustainable. Additionally, on days I did not exercise, I did not listen to my favorite podcast. By linking exercise with a rewarding activity, I reinforced the habit through positive reinforcement. This approach not only increased my adherence to regular physical activity but also enhanced my overall well-being by making exercise a pleasurable part of my day, gaining me access to a preferred podcast.

As we approach the new year, what advice do you have for individuals looking to set New Year's resolutions, particularly those managing health concerns like IBD?

When setting New Year's resolutions, especially for individuals managing health conditions like IBD, it's essential to start with realistic goals that align with your health priorities. Instead of overwhelming yourself with many changes all at once, focus on small steps that can be consistently integrated into your daily routine. For example, committing to drinking more water each day or incorporating stretching exercises can lay a foundation for better health without causing undue stress. The key is to make these goals specific, measurable, achievable, relevant, and time-bound (SMART), ensuring they are tailored to your unique circumstances and capabilities. For example, while you may want to get into shape, setting a goal like, “I will run more”, is difficult to achieve, as it is not specific, measurable, or time-bound. With that goal, it would be easy to continuously push running off, and never actually get to it. A goal like that is also not specific, meaning you could run once for five minutes and technically reach your goal, giving you an easy out that does not improve your life. A better goal would be something like, “I will run one mile two days a week.” This is specific in what you will do, measurable, achievable, relevant to the end goal of getting in shape, and time-bound. It is clear what is expected and possible to achieve.

In your experience, what are the key factors that contribute to the success of maintaining new habits and resolutions over time?

Maintaining new habits over time requires a combination of consistency, accountability, and positive reinforcement. It's important to create a supportive environment that encourages positive behaviors and addresses potential challenges. This may involve setting reminders on your phone, enlisting a friend or family member as an accountability partner, or joining an online community where you can share progress and receive encouragement. Additionally, celebrating small victories along the way reinforces your commitment and motivates you to continue striving towards your long-term health goals. Finally, I would recommend the use of positive reinforcement to strengthen the behaviors being changed in the resolution. For example, if you have a spouse who is supportive of the New Year's resolution, you may enlist them (if they are willing) to provide a back rub for 5 minutes at the end of the day if you successfully engage in the desired behavior. The expected reward that is built in sweetens the pot, if you will, and may help you stick to the resolution.

For someone struggling to break old habits that may exacerbate health issues like IBD, what strategies do you recommend to foster lasting change?

Breaking old habits can require a strategic approach focused on behavior modification. Start by identifying triggers and environmental cues that contribute to the habit you wish to change. Then, change the environment, if possible, to limit the impact of these triggers. After that, replace the undesired behavior with healthier alternatives that align with your health goals. Finally, reinforce adherence to a plan to address these behaviors. For instance, if stress-eating is a challenge, first lock up snacks or make healthier alternatives more accessible. Then, practice mindfulness techniques or engage in a calming activity like deep breathing whenever you feel the urge to snack impulsively. When you do this, consider implementing a reinforcement system, such as access to a really preferred snack food at the end of the week if you are able to succeed in breaking the habit. Implementing these strategies gradually and consistently can help you break the cycle of unhealthy habits and promote better management of your health. Consider having someone else in your household help you with this goal and reinforce success. If this habit is truly detrimental to your health, consult your doctor.

How can individuals effectively manage setbacks or lapses in their resolutions without becoming discouraged?

Setbacks are a natural part of any journey towards improving health and well-being. Instead of viewing setbacks as failures, consider them opportunities for learning and growth. Reflect on the factors that contributed to the setback without self-judgment, and adjust your strategies accordingly. Remember, progress is rarely linear, and each setback provides valuable insights into areas where you may need additional support or adjustments to your approach. Additionally, do not consider a single failure to be the end of your New Year's resolution. Everyone has bad days and bad weeks. If you do fail, look back on all the other days where you have been successful and continue to build off of those. By maintaining a resilient mindset and staying committed to your goals, you can navigate setbacks and continue moving forward.

For parents of children with IBD, what approaches do you suggest for helping parents encourage their child with selecting and following through on a New Year's resolution?

I suggest a supportive approach for parents to help their children with IBD select and follow through on New Year's resolutions. Involve your child in goal setting to ensure the resolution is meaningful to not only you, but also your child. Encourage realistic, achievable, specific, and measurable objectives, such as eating a serving of vegetables with dinner three times a week instead of a vague goal like "eating healthier." Develop a clear, step-by-step plan and use positive reinforcement to celebrate progress. Regularly monitor their progress together, adjusting the plan as needed, and model the desired behaviors yourself. Finally, maintain a flexible and compassionate attitude, understanding that setbacks are part of the journey. This structured approach can help children with IBD feel empowered and supported in achieving their resolutions.

Finally, what words of encouragement do you offer to those striving to make 2025 their healthiest year yet, despite the challenges of living with IBD?

As we embark on a new year, filled with possibilities and opportunities for growth, I encourage you to approach your health goals with optimism and determination. Focus on making small, sustainable changes that align with your values and priorities, and celebrate each step towards improved well-being. Remember that resilience is built through perseverance and self-discipline, and setbacks are temporary challenges that offer valuable lessons along the way. Whether you're managing IBD or pursuing overall improvements, trust in your ability to overcome obstacles and embrace the support of your community and healthcare team. Together, we can make 2025 a year of positive transformation and renewed health for everyone in the IBD community and beyond.

As we conclude our discussion with Bryce Fournier, it's clear that effective goal-setting and maintaining resolutions require thoughtful planning, resilience, and a supportive community. By implementing practical strategies and fostering a positive mindset, individuals can navigate the complexities of managing chronic illness like IBD while striving towards their healthiest year yet. Please remember, this page is not intended to be a substitute for a professional medical opinion. If you have any questions or concerns, don't hesitate to reach out to your child's healthcare team for advice and assistance. If you would like to consult with a Board Certified Behavior Analyst about this topic or any behavioral or mental health challenges your child may be having, you can speak with your child's pediatrician to request a referral. You can also search online for clinics or a clinician specializing in cognitive-behavioral therapy (CBT) or acceptance and commitment therapy (ACT). Oftentimes, these types of therapies are provided by Board Certified Behavior Analysts. If you would like to discuss this topic or similar topics further with other parents/guardians of children with IBD, please feel free to join one of IBD Connect's support group meetings.  For additional guidance and support, consider exploring resources within the IBD community and consulting with healthcare professionals to tailor your approach to achieving optimal health in 2025. Here's to a year filled with progress, resilience, and renewed hope for all our readers and the broader IBD community. As always, stay strong IBD warrior families!