April 18, 2012
Think back to 1st January 2012 and the New Year resolutions you made. How many have you achieved or kept up?
Like many you probably started the New year with the best of intentions, to achieve some goals, kick some old habits, action new habits….. Now nearly 4 months on, how are you doing……..have you achieved your goals? Are you successfully enjoying new habits? Or, have you found yourself making excuses for not turning intention into action. Typical excuses I hear when coaching clients are ‘I don’t have the time’, ‘I’ve other things on my mind’, ‘I feel awkward/uncomfortable’, ‘it’s too hard’, ‘I’m too busy….’, etc. You are not alone, behavioural change takes time and commitment – research suggests it can take anything from 3 weeks to 3 months, depending on different factors which might include how ingrained old habits are, complexity of the new habit/behavioural change, how committed you are and how frequently you practice.
Prochaska and DiClimente’s Transtheorectical model of behavioural change describes behavioural change as a five stage process that to turn intention into action and sustainable change.
Stage 1 Precontemplation: This is when you are not aware of the need to change, or you may have unsuccessfully tried to change. You might not know what you could change, or you’ve become comfortable with how you are, or you might be scared of change. At this stage you are likely to resist offers of help or even ignore/be blind to information that suggests you would benefit from changing!
Stage 2 Contemplation: You’ve become aware of the need to change and are intending to change in next six months, but haven’t yet thought about how to do it or committed to action. You are open to information, however might procrastinate or become stuck as you weigh up the pros and cons of changing.
Stage 3 Preparation: You are actively open to change and consciously thinking about your options and planning action within the next month, including how to overcome barriers to action. This is a good time to enlist help and support.
Stage 4 Action: At this stage you are going for it, change is happening and old habits are dying or have died! At this stage it is critical you have planned for overcoming any barriers to change and to be watchful for relapsing back into the old behaviours and habits. This is a time when you will benefit from help and support.
Stage 5 Maintenance: The new habits and behaviours are automatic, you’ve been confidently and successfully doing things differently for a while – you are now in the maintenance stage. You still need to be aware of situations that might trigger a relapse, and if you do relapse it’s important to re-visit what has worked for you and how you achieved change. Again this is a time when you can benefit from support to maintain progress.
So thinking back to those New Year resolutions for 2012, what stage are you at? The very action of setting New Year resolutions suggests you’ve at least reached contemplation. What about the preparation to move you to action? Congratulations if you are at the Action stage and are moving to maintenance? Or, are you struggling to move through the stages, finding yourself procrastinating, feeling stuck, coming up against barriers (real or perceived). If so you might find some of the following questions useful: ‘How would I like to be?’ ‘What needs to happen for me to move forward?’‘What is happening already?’, ‘what resources do I have’ ‘what are the different ways I can achieve [insert your resolution or goal]?
All the best in moving to the next stage.