Human beings are creatures of habit. Once we have learned a behavior, we move that behavior to the autopilot part of our brain so we don't have to think about it anymore. This is a useful adaptive strategy. Imagine if you had to think about what you were doing every time you brushed your teeth or made a cup of coffee.
But this also means that once behaviors have become ingrained and habitual, they are difficult for us to change. Generally speaking, change won’t happen without deliberate and conscious action.
A lot of intellectual energy has been dedicated to understanding how habits work and how and why people change, and there are many theories and models out there that address the issue.
One of the most popular change models is the Transtheoretical Model ( the Stages of Change) developed by researchers James Prochaska and Carlo DiClemente in the late 1970s. It’s a model of intentional change focusing on individual decision-making. The model is based on the premise that people do not change their behaviors swiftly and decisively.
The Transtheoretical Model of Behavior Change
The Transtheoretical Model has been shown to be an effective tool for understanding how people change their behavior. Change occurs gradually in this model, and relapses are an unavoidable part of the process.
Initially, people are often hesitant or reluctant to change, but they start to develop an assertive approach to changing a behavior. This model demonstrates that change is never simple. It frequently requires a steady progression of easy small steps toward a goal.
Individuals, according to the Transtheoretical Model, go through six stages of behavior change: precontemplation, contemplation, preparation, action, maintenance, and relapse. Let’s take a look at each of them;
1. Precontemplation
This is the stage in the process when you aren’t considering making a change. It could be that you are unaware that you have an issue that can be addressed through change or that you are in denial.
Denial is different from “not knowing” because you know that you have a problem, but you are unwilling to admit it to yourself.
At this stage, it is often external factors that “break the spell” and make you realize that something needs to change.
2. Contemplation
You probably see that you could make a change in some area at this stage, but you aren’t heavily invested in it, and it is not a priority for you. This change is just one possibility that you could pursue.
During this stage, you probably feel quite ambivalent about making the change and may even feel conflicted, with your emotions pulling you between maintaining the status quo and moving forward.
External factors continue to be a strong factor in moving forward at this stage, as they can jolt you out of ambivalence or balance the scales in favor of a change.
If you are unsure whether you should make a change, weighing the pros and cons of different courses of action is a good strategy. It is also a good idea to try and identify barriers or fears blocking you from embracing a change that you know you need to make.
SEE ALSO: Self-Sabotaging Behaviors That Keep You From Earning Your Worth
3. Preparation
At this stage, you've decided to change, but you're not ready to take action yet. This is usually due to a lack of knowledge about how to proceed or an ongoing fear of the consequences of making a change.
You can tell that you’re in this stage because you're probably interested in reading and learning about the changes you want to make (cue the self-help books) or or dipping your toe in the water in some way without jumping in fully.
One of the key actions for eliminating fear and uncertainty is to write down clear goals. This helps you to visualize the outcomes of change so that they become real rather than unknown.
Creating a clear plan of action can also be helpful. This helps you focus on the steps you need to take to achieve change and can shift your attention away from a destination that may appear far away or your fear of failure.
In addition, creating things that remind you why you are committed to making a change can also reinforce your motivation.
4. Action
At this point, you've moved beyond just thinking and planning to actually doing. You're sticking to your diet, or going to the gym. It may be keeping track of how many days you go without smoking, or committing to daily meditation.
Tracking your progress is an excellent way to stay on track at this stage. However, it is critical to track the things you can control rather than the outcomes, which can be unpredictable. For example, tracking how many times you went to the gym is preferable to tracking how much weight you lost because one is under your direct control and the other is not.
Rather than measuring your motivation for success, tracking the second of these items should be used to tweak and improve your action plan.
It is also important at this time to reward yourself when you successfully implement a new behavior. This is due to the fact that habits are formed in the reward center of your brain. The brain causes you to act in a certain way because it anticipates a certain reward.
These rewards are not always easy to comprehend. A feeling of reward or superiority could both be perceived as a reward by your brain. Even negative emotional responses like self-pity may be interpreted as a reward by your brain. Similarly, endorphins, nicotine, and sugar all activate your brain's reward centers.
As you repeat an action, your brain will look for a reward that it considers acceptable to justify that action. However, if you are just starting out, you may want to "manufacture" a reward. You could, for example, reward yourself with a small piece of chocolate after doing something you dislike. You could also call a friend for a chat after completing a difficult task.
5. Maintenance
It may be tempting to label this stage as "success" because you have committed to the new habit or behavior. However, it is called maintenance because there is always the possibility of reverting to old habits.
At this point, it's all about changing your environment and your lifestyle to make sticking to your new habit easier. It’s also about keeping away from temptations that may cause you to revert to old habits.
Depending on what you're trying to change, this could be as simple as setting an alarm or laying out your gym clothes the night before. It could also be as difficult as distancing yourself from people who encourage you to engage in harmful behaviors.
SEE ALSO: Find 3 Ways To End Self-Sabotaging Behaviors
6. Relapse
If you do “fall off the wagon”, you will find yourself in the stage of relapse. This generally sees you returning to one of the earlier five stages of behavior change. However, your situation may be complicated by feelings of disappointment, frustration, and failure.
One of the keys to avoiding this stage is not to be hard on yourself. If you have one cigarette after six months of abstinence, you are not back at square one. You made a mistake, but you're still on the right track.
At this point, you should try to figure out why you relapsed and what temptations or triggers were at work. This would help you devise a plan of action to avoid the same problem in the future.
You can also reaffirm your goals and remind yourself why they are important to you. Similarly, you can recommit to a plan that has been altered or improved in some way.
The Verdict
Change is rarely easy, but it is attainable if you are committed and motivated.
Knowing the various stages of behavior change and where you are within them can also help you understand what your main challenges are and what you might be able to do to overcome them.
The six stages of behavior change have been shown to be effective with a wide range of simple and complex behaviors. Take advantage of the Transtheoretical Model of Change today!
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