The Five Stages of Change

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Articles > Others > The Five Stages of Change

Published by Nitin_shah on 2008/1/12 (151 reads)

I want to loose weight and eat more healthy foods for New Year's, but I'm hesitant to make a New Year's resolution because I've always failed at keeping them. How do I stay motivated and stick to a New Year's resolution?

If you're concerned about keeping resolutions, you are not alone. A recent study out of the University of Scranton shows that six months after Jan. 1, only about 46 percent of those who make New Year's resolutions have fulfilled them. Seventy- one percent of participants kept their resolutions for two weeks, 64 percent for a month and 50 percent for three months.

It seems that keeping long-term commitments can be so daunting that only 40 percent of adults still bother to make resolutions.
Most behaviors that we struggle to change reflect deeply rooted patterns of thinking, feeling, and doing. Therefore, real change can be complicated and requires persistence, commitment and some discipline. To help understand how people successfully make lasting behavioral changes, social scientists have developed a model that outlines the five stages of change.

Understanding these stages can help guide and support you in achieving your New Year's goals.

*If you've set a resolution, chances are you're beyond the first stage of change, which is precontemplation, and well into the second stage: contemplation. At this stage honestly evaluate how much you want to change, and if you're truly ready and committed to making a change. A surefire road to failure is a half-hearted commitment. Today we tend to be accustomed to things happening fast, and when we don't see instant results it's easy to get discouraged and give up. Real change requires persistence, commitment and some discipline. Make sure you're in it for the long haul.

During the precontemplation and contemplation stages we tend to view change as requiring great sacrifices and as a process of giving something up. Instead, focus on all the things you will gain. Make a list of all the reasons why you want to change, including the physical, mental and emotional benefits of losing weight and eating more healthfully. For example, loosing weight and exercising will boost my energy and strength, improve my health, boost my self esteem, allow me to feel more comfortable in my clothes, etc. Keep the list handy, perhaps taped to your bathroom mirror; review and add to it daily.

*The third stage of change is preparation. This is the time for setting goals and a clear-cut plan for achieving them. Most importantly, create goals that are realistic and doable within your lifestyle. Unattainable goals are a set-up for failure and the downward spiral of feeling badly about yourself, which leads to greater failure.
For example, ask yourself realistically how much time can you carve out in your week to exercise. Start small, be honest, and avoid the trap of "all or nothing thinking." Perhaps it's just ten minutes a day, three times a week. This may sound insignificant, but it's much better than nothing at all!

Likewise, be realistic about your diet. Resolving to never again eat your favorite foods will set you up for feeling deprived. Instead, resolve to substitute with healthier, low- fat foods, and indulge in special treats in moderation.

Talk about your resolution with friends and family, and find allies who will support you. Research shows that women in particular are more successful in achieving goals when they share their aspirations and plans with others. If possible, find a buddy with similar goals so that you can help motivate each other.

*Preparation also means planning ahead for how you will deal with inevitable temptations, such as when your Aunt Betty prepares, especially for you, your favorite homemade pumpkin cheesecake. You might plan to eat a small piece and explain your weight-loss resolution. Other successful strategies when faced with temptation include calling a reliable friend, reviewing your list of reasons for wanting to change, and practicing positive thinking and self-talk, such as, It's ok to have a small taste but I know I will feel so much healthier and happier if I don't eat the whole thing.

*Stage four in the process of change is taking action. We often think we have to be inspired and motivated to take action. Actually, the opposite is true: action precedes motivation. If you want to get motivated, as the saying goes, just do it!

Once you initiate an action-even the smallest of actions, such as exercising for ten minutes a day-you pick up momentum. And, it's easier to stick with something once you realize that it's not so hard. Remember that like attracts like and success breeds success. Chances are that the more you exercise the better you'll feel, which in turn will inspire and motivate you to find a way to expand your time for exercise.

The more you eat healthfully, the more likely you'll be drawn to choose healthier food choices.

*Maintenance is the fifth stage in the process of change. Track your progress by keeping a journal of your exercise and eating routines. This record will provide testimony for all that you've accomplished and will help to keep you motivated.

Focus on and reward yourself for the small successes, such as the day that you added five minutes to your exercise routine, or that you fit into your tight jeans comfortably. Celebrate successes with rewards that are meaningful to you.

For some people, visualization is a helpful tool. When you can see the prize, you are more likely to keep up the fight. Try spending a few minutes each day visualizing yourself at your goal weight. Imagine how healthy, energetic and pleased you will feel.

Remember that persistence and patience are important for successful change, and stick to your plan. Some experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality.

Relapse is sometimes considered a final stage in change, because slip-ups are inevitable. The important thing is to be kind to yourself. We all slip up at some point, and making mistakes does not mean that you are a failure. Mistakes are always an opportunity to learn, so take the time to look at the triggers that provoked you to relapse and plan how to avoid them in the future. Remember, a slip up is not a fall. All is not lost. Stop obsessing, get over it, and recommit to the goal.

Finally, don't take your resolution too seriously. Resolutions are goals; they are not absolutes. The important thing is to take the time to look at where you are, where you want to be, and how you will get there.

The New Learning Center is located at 49 John Street in Southport. For more information call (203) 307-3030.

©Westport Minuteman 2008

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