Understanding the 6 Stages of Behavior Change
To understand how we change, we must first understand a simple model.
We all know that habits are hard to break, but we must see this as a challenge rather than a difficult task. We’ve all tried to make changes or resolutions and fall back to our old ways. The process of change is actually very simple, but the commitment through effort, time, and vulnerability is what will make this behavior change last.
GET STARTED
There is no single solution or “go to” method that works for everyone when it comes to behavior change. The goal is to find a process through trial and error to see which one works for you. You have to factor in your lifestyle, values, and time in order to establish a proper program.
Why many people give up on Nobehavior change is their frustration in not finding a method quickly—we must be patient and vigilant in this search.
Understanding the facets of change, its stages, and different techniques of how to work through each stage will help us achieve our goals.
CHANGE AND ITS ELEMENTS
Below are the three most important elements to change behavior:
Readiness to change: Do you have the tools to make change successful?
Barriers to change: What is preventing this change?
The likeliness of relapsing: What will trigger you to return to past behavior?
THE STAGES
The Transtheoretical Model is the most known model for behavior change. It was created by researchers James Prochaska and Carlo DiClemnte in the 1970s. They were first trying to find ways to help people quit smoking, but quickly found that the model is also effective to anyone wanting to change a certain behavior.
With this model, we can assess that change does not happen overnight, but gradually. We have to accept the fact that relapse may also occur. Being committed and proactive is the key to succeeding in behavior change. Creating small goals to reach a larger goal is easy to understand, but challenging to achieve due to our ability to fall back to our old behavior.
PRECONTEMPLATION
Characteristics
Denial
Action Plan
Re-framing your thoughts
Mindfully process if your actions are toxic or unhealthy
The first stage of change is known as precontemplation. During this stage, we are not considering a change. The main thought when we are in this stage is denial—thinking that our behavior is not an issue. Many people are unaware that their behavior is toxic or unhealthy due to never being corrected or denying their behavior if someone brings it up.
Some of you who are in precontemplation feel stuck in your current state and believe the lie that you have no control over your behavior.
CONTEMPLATION
Characteristics
Uncertainty
Conflicted emotions
Action Plan
Identify the barriers to change
Identify the pros and cons to change
Validate your ability to change
During contemplation, we become more aware of the benefits of changing our behavior. Though we may see the benefits, we also look more at the hardships and the uncomfortable moments to change. Because of this, we can be stuck in this stage for days, months, to even years.
Some people never make it past the contemplation phase due to our conflicting emotions about change, but we have to ask ourselves the question of:
“Why do I want to change?”
“Why am I not happy?”
“What is preventing me from changing?”
“What will help me prepare for this change?”
PREPARATION
Characteristics
Trying small changes
Processing outcomes from change
Action Plan
Goal writing
Planning action steps
Find motivational tactics
We start making small changes when we are within the preparation stage. If the goal is to lose a large amount of weight, you may start replacing your current snacks with healthy ones. If your goal is to become mentally healthier, you may start reading self-help books or doing research on psychologists you may hire.
There are steps you can do to improve your chances of long-term change when you are in this stage. Write down your small and large goals and find resources and tools for your journey of behavior change.
ACTION
Characteristics
·Action towards goal
Action Plan
Reward yourself on small successes
Find accountability from others
People start taking direct action to their goals during the action stage. Some fail before this stage due to a lack of effort or patience.
Each step of change is an important part of a long-term process, so skipping a step within the process may be detrimental.
If you are currently within the action stage, pat yourself on the back and reward yourself healthily—you made it this far. Positive reinforcement and validation are important in maintaining forward momentum towards behavior change.
MAINTENANCE
Characteristics
Maintain the new behavior
Avoid the temptation to regress
Action Plan
Set coping strategies for temptation
Continue to give yourself healthy rewards
The maintenance phase successfully avoids past behaviors and keeps the new behaviors. When we try to keep a new behavior, we must find strategies to avoid the temptation to go back. Do your best to reward yourself to help prevent a relapse.
It’s from this stage that people feel more confident to continue their new behavior.
RELAPSE
Characteristics
Frustration
Disappointment
Feelings of failure
Action Steps
Reaffirm your goals
Identify and understand your triggers
Identify the barriers
Relapse is very common when it comes to change. The emotions you feel during this stage are normal. You may feel insecure and disappointed at the fact that you relapsed, but it’s how you move forward that matters.
The key to finding success in your positive change is to not identify your failures as your identity. You must develop a growth mindset of learning from your failures to move on.
We have to reassess our tools and techniques to tailor a program that suits our lifestyle. We must strategize plans that work with us rather than against us—setting S.M.A.R.T. goals that are obtainable.
KEY TAKEAWAY
It is understandable that change is not easy, but the outcome through the work creates a happier, healthier, and stronger life.
We have to be mindful of the fact that we all have a choice to move forward, be stagnant, or regress.
We have a choice to be a better version of ourselves daily, so let’s choose to always have a strong day.
-Lloyd Sarte
