Making Changes

Stages of Readiness for Change

There is some interesting research that shows that people who successfully change their behavior go through a series of five stages -and usually cycle through these stages three to four times. (The sixth stage, Termination, is at the end of the cycles.)

It is important to recognize where you are in the cycle of change, so that you can set appropriate goals and action steps. According to James O. Prochaska, the psychologist who identified the cycle, each stage requires different strategies or tools.

If you set goals that you are not ready for, you set yourself up for failure. Similarly, if you choose goals that you have already mastered, you will delay your progress. But if you match your goals to your stage of change, you will maximize your ability to change.

The descriptions of each stage listed are taken from Prochaska's book “Changing for Good.”

Precontemplation

"People at this stage usually have no intention of changing their behavior, and typically deny having a problem. Although their families, friends, neighbors, doctors, or co-workers can see the problem quite clearly, the typical precontemplator can't."

Precontemplators resist change. They may change if there is enough constant external pressure, but once the pressure is removed, they quickly revert. Precontemplators are often demoralized and don't want to think about their problem because they feel that the situation is hopeless. "There is certain comfort in recognizing that demoralization is a natural feeling that accompanies this stage -and in realizing that if you take yourself systematically through all the stages of change, you can change."

Contemplation

"I want to stop feeling so stuck”. Those simple words are typical of contemplators. In the contemplation stage, people acknowledge that they have a problem and begin to think seriously about solving it. “Contemplators struggle to understand their problem, see its causes, and begin to wonder about possible solutions."

However, while people in this stage may have vague plans to make changes, they are not ready to take action yet. Many people remain in the contemplation stage for years.

Preparation

Most people in the preparation stage are planning to make changes within the next month. An important first step is to make their intention public. "But although those in the preparation stage are committed to action, and may appear ready, they have not necessarily resolved their ambivalence. They may still need to convince themselves that this is the best step."

This last-minute resolution is necessary. People who cut the preparation stage short lower their chances of success. It is important to develop a firm, detailed scheme for action to carry you through.

Action

"The action stage is the one in which people most overtly modify their behavior and surroundings. They stop smoking, remove all desserts from the house, pour the last beer down the drain, or confront their fears. In short, they make the move for which they have been preparing.

Action is the most obviously busy period, and the one that requires the greatest commitment of time and energy. Changes made during the action stage are more visible to others than those made during other stages."

It is important to realize that, while the action stage is the one that usually receives the most amount of recognition, it is not the only stage during which you can make progress toward overcoming your problem.

Maintenance

In the maintenance stage, you consolidate the gains you made in the action stage and work to prevent relapses.

This stage is a long, ongoing, and critically important process. We all know someone who lost many pounds on a diet, but regained them all in a few months, or a smoker who started smoking again. Successful maintenance requires active alertness.

Termination

The termination stage is the ultimate goal. Here, your former addiction or problem will no longer present any temptation or threat. You will not need to make any further effort and will exit the cycle of change.

However, some experts believe that certain problems such as addiction cannot be terminated but only kept at bay requiring lifelong awareness.

Here are some questions for self examination:

  • How will you know when it is time to think about changing?
  • What signals will tell you to think about making a change?
  • What qualities in yourself are important to you?
  • What connection is there between those qualities and not considering a change?

Take a ruler and draw a line along which you place a mark on the far left.

Not prepared to change                                                                           Ready to make changes

                        I_____I_____I_____I_____I_____I_____I_____I_____I_____I

                     This line represents  how ready you are for change, with the end at the right being action. Put a mark where you feel you are in preparedness to change a habit that bother you or others. Ask yourself the following:

If the mark is near the center, and you are at the contemplation stage:

  • Why did you put your mark there and not closer to the left?
  • What might make you put your mark a little further to the right?
  • What are the good things about the way you are currently trying to change?
  • What are the things that are not so good?
  • What would be a good result of changing?
  • What are the barriers to changing?

If the  mark is on the right of center, and  you are at the preparation stage:

  • What is one barrier to change?
  • What are some things that could help you overcome this barrier?
  • Pick one of those things that could help and decide to do it by................(specific date).

If you have taken a serious step in making a change at the action stage:

  • What made you decide on that particular step?
  • What has worked in taking this step?
  • What helped it work?
  • What could help it work even better?
  • What else would help?
  • Can you break that helpful step down into smaller parts?
  • Pick one of those parts and decide to do it by...............(specific date).

If you are changing and trying to maintain that change:

  • Congratulations! What's helping you?
  • What else would help?
  • What makes it hard to maintain the change?

If you have "relapsed":

  • Don't be hard on yourself. Change is hard and may take time.
  • What worked for a while?
  • What did you learn that will help when you give it another try?

REMEMBER you haven’t failed until you give up trying!

Prochaska, J.O., Norcross, J.C., Diclemente, C.C. (1994). Changing for Good. New York: Avon Books.


 
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