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How much do you want to change bad habits?
This is determined by where you are on the cycle of change.
This cycle will define potential success or failure of your new resolutions.
//A Thread//
This is determined by where you are on the cycle of change.
This cycle will define potential success or failure of your new resolutions.
//A Thread//
What is the cycle of change?
To change behavior, research says you need to get through 6 stages of change. (Prochaska & DiClemente’s model- 1983)
These stages will define how I approach patients.
These stages will define what action plan YOU need.
To change behavior, research says you need to get through 6 stages of change. (Prochaska & DiClemente’s model- 1983)
These stages will define how I approach patients.
These stages will define what action plan YOU need.
These are the six stages:
1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Relapse
1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Relapse
1. Precontemplation
This is where it all starts. You don't know there is a problem yet. You haven't even thought of changing your behavior.
This is where it all starts. You don't know there is a problem yet. You haven't even thought of changing your behavior.
Example:
You have a really poor diet but you don't experience any negative effects from it. You don't know anything about healthy nutrition and the importance of it. You don't see the downside of the daily consumption of Big Macs.
You have a really poor diet but you don't experience any negative effects from it. You don't know anything about healthy nutrition and the importance of it. You don't see the downside of the daily consumption of Big Macs.
What now?
- Give and receive information about the cons.
- Rethink the why's of this behavior.
- Re-analyze the pros of the behavior.
- Give and receive information about the cons.
- Rethink the why's of this behavior.
- Re-analyze the pros of the behavior.
2. Contemplation
During this stage you become more aware of the existence of a problem. You get mixed feelings. You start to think about the need to change.
During this stage you become more aware of the existence of a problem. You get mixed feelings. You start to think about the need to change.
Example?
You notice that you have gained more weight because of the daily takeaway meal. You also notice you have less energy during the day. You start to see the link between your diet and your health.
You notice that you have gained more weight because of the daily takeaway meal. You also notice you have less energy during the day. You start to see the link between your diet and your health.
What now?
- Assess both the pros and cons of the behavior.
- Identify the difficulties associated with changing.
- Are you in a state of readiness?
- Assess both the pros and cons of the behavior.
- Identify the difficulties associated with changing.
- Are you in a state of readiness?
3. Preparation
You are convinced you need to change. But you don't know yet how.
You take small steps that don't move the needle.
You don't put your ideas yet into actions.
You are convinced you need to change. But you don't know yet how.
You take small steps that don't move the needle.
You don't put your ideas yet into actions.
Example?
You start to look at calorie labels from your favorite foods at your local fast-food chain. You buy a book with low-calorie recipes. You do a big supermarket haul where you buy all the diet products from the aisle. But despite all this, you still eat fast-food daily.
You start to look at calorie labels from your favorite foods at your local fast-food chain. You buy a book with low-calorie recipes. You do a big supermarket haul where you buy all the diet products from the aisle. But despite all this, you still eat fast-food daily.
What now?
- Write down your goals.
- Develop a waterproof system.
- Find your why.
- Write down your reasons to change.
- Write down your goals.
- Develop a waterproof system.
- Find your why.
- Write down your reasons to change.
4. Action
In this stage, you take the steps necessary to your goals.
Sadly most people jump straight into this stage without going through the previous stages.
The result is that they lack the motivation and tools to continue the action phase.
In this stage, you take the steps necessary to your goals.
Sadly most people jump straight into this stage without going through the previous stages.
The result is that they lack the motivation and tools to continue the action phase.
Example?
You have made a meal plan where you stick to.
You cook daily meals for your family.
There are enough green vegetables in your diet.
You make sure you hit daily your protein requirements.
You have made a meal plan where you stick to.
You cook daily meals for your family.
There are enough green vegetables in your diet.
You make sure you hit daily your protein requirements.
What now?
- Focus on sustainability.
- Celebrate small wins.
- Seek out social support.
- Seek supporting habits. (Like exercise and healthy eating.)
- Focus on sustainability.
- Celebrate small wins.
- Seek out social support.
- Seek supporting habits. (Like exercise and healthy eating.)
5. Maintenance
You have successfully adapted your new behavior.
This new behavior does not need any external motivation anymore to sustain it.
The habit feels natural to you.
You have successfully adapted your new behavior.
This new behavior does not need any external motivation anymore to sustain it.
The habit feels natural to you.
Example?
You have become a fitness You Tuber now and you teach other people about healthy eating, cooking, and exercising.
Healthy living is now a part of your identity.
You have become a fitness You Tuber now and you teach other people about healthy eating, cooking, and exercising.
Healthy living is now a part of your identity.
What now?
- Keep it up, you are doing a good job.
- Never miss twice. Once missed is no problem. Twice becomes a problem.
- Use helpful coping strategies when you face temptation.
- Surround yourself with like-minded individuals.
- Keep it up, you are doing a good job.
- Never miss twice. Once missed is no problem. Twice becomes a problem.
- Use helpful coping strategies when you face temptation.
- Surround yourself with like-minded individuals.
6. Relapse
With any behavior change, there is a risk of failure. That is not a problem and has to be seen as a part of the process.
The only failure is giving up.
With any behavior change, there is a risk of failure. That is not a problem and has to be seen as a part of the process.
The only failure is giving up.
What now?
The best way to deal with relapse is by going again through all of the previous stages.
Your mind needs to be prepared again to get into a state of readiness to get into the action phase.
The best way to deal with relapse is by going again through all of the previous stages.
Your mind needs to be prepared again to get into a state of readiness to get into the action phase.
This is the cycle of change with the following stages:
1. Precontemplation: Is there a problem?
2. Contemplation: I see a problem.
3. Preparation: How do I solve this problem?
4. Action: I start to change my behavior.
5. Maintenance: I continue.
6. Relapse: Start again.
1. Precontemplation: Is there a problem?
2. Contemplation: I see a problem.
3. Preparation: How do I solve this problem?
4. Action: I start to change my behavior.
5. Maintenance: I continue.
6. Relapse: Start again.
This is how I counsel my patients who want to change habits like smoking, regular drinking etc.
It is also how you can counsel yourself in changing your habits.
Please give it a try.
Go through the cycle of change to change your life!
It is also how you can counsel yourself in changing your habits.
Please give it a try.
Go through the cycle of change to change your life!
