Readiness for Change

You may have an area of your life in which you are considering making a change. But making a change is hard! It requires planning, effort, and commitment.

Just because something is not going well, does not mean that you are ready for change.

Perhaps you would like to engage in healthier eating, establish an exercise routine, reduce unhealthy habits, or eliminate addictive behaviors.

Our willingness to make a change is half the battle. Often, we know what we need to do, but we feel unmotivated to do it.

Researchers have examined the factors associated with readiness to change. By understanding the process, we can determine how to take the next step.

The Transtheoretical Model of Change outlines six stages of change. The idea is that a person progresses through a series of stages, with each stage indicating a greater willingness to take action and a greater likelihood of making a lasting change.

If you are needing to make a change, start by asking yourself where you fall along the continuum.

Precontemplation

In this stage, people do not intend to take action in the foreseeable future. If you have a problem, you may not be aware of how your behavior is contributing.

You may minimize the negative consequences of your actions, underestimate the pros of changing your behavior, and over-emphasize the cons of changing your behavior.

What to do: Seek information. Research the short and  long-term effects of continuing on this path. Talk to others. 

Contemplation

In this stage, people intend to start a healthy behavior in the next 6 months. Perhaps you see your behavior as problematic, but you are still uncertain if you are able to make changes.

What to do: Weigh the pros and cons of making a change. 

Preparation (Determination)

In this stage, people are ready to take action within the next 30 days and begin to make small preparatory changes.

What to do: Form a plan. Identify resources to be successful, such as supportive people or professional help. 

Action

In this stage, people have recently changed their behavior and plan to stick with it. You may have changed a problem behavior or acquired a new healthy behavior.

What to do: Acknowledge temptations. Avoid triggers that will set you back. Be diligent in maintaining changes. 

Maintenance

In this stage, people have sustained their behavior change for at least 6 months. Your focus shifts to preventing relapse.

What to do: Periodically review your behaviors and determine if you are slipping back into old habits. 

Termination

In this stage, people have no desire to return to their unhealthy behaviors and are sure they will not relapse.

What to do: Celebrate! Enjoy the benefits of having made a change.  

After you assess where you are in the sequence, consider what will help you to move to the next stage. Although change is hard, it can be rewarding and lead to a number of positive outcomes.

Cognitive behavioral therapy is a type of psychotherapy that can help you make changes. Contact me to learn if CBT may be helpful with your situation. 

* The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional. *