Happy New Year! Unbelievably, we are at the start of another year. Time has flown by and as we reflect on what we have achieved and experienced over the past year, it is easy to wallow on the goals that were set last year but not met. Why is it so important to set goals and to make changes? “If I continue to do what I have always done, then I’m going to get what I’ve always got” (Forsyth & Eifert, 2016, p. 15). Unless we change how we behave, we are likely to get more of the same results.
Making a change in yourself or your surroundings is a process that takes time and effort. At any given time, we find ourselves at different stages of developing a sustainable behavior change. It is easy to get lost and question our choices or not have the energy to invest in our good behaviors. Some days may be harder than others as we make mistakes and have small setbacks, but the key is in persevering.
But how do I make a change?
| Stage | Description | Intervention Strategies |
| Precontemplation | Not engaging in the behavior and no intention to start in the future. Ex: “I can’t” or “I won’t” | It is an individual decision to be ready for change. Look for education about the value of the behavior change; explore personal perceived ability to access resources to support behavior change |
| Contemplation | Not engaging in the behavior but committed to taking action within the next six months. Ex: “I may” | Set a date for change; improve accessibility to resources and opportunities to perform the behavior; involve family and friends for support; weigh the pros and cons of changing with an emphasis on the pros |
| Preparation | Seriously considering adopting the behavior and has taken some steps toward changing. Ex: “I will” | Develop a plan to adopt the behavior; focus on the costs and benefits of changing; set goals; establish rewards for consistent performance of the behavior |
| Action | Has been performing the behavior consistently for less than six months. Ex: “I am” | Manage unexpected emotional and physical reactions related to the new behavior; set goals; establish rewards for consistent performance of the behavior; focus on the intrinsic benefits of the new behavior |
| Maintenance | Has been performing the behavior consistently for six months or longer. Ex: “I still am” | Work through any relapses; make the behavior interesting to prevent boredom; help others focus on adopting the behavior |
There have been numerous theories developed on what drives behavior change. They offer insights into the contextual, environmental, and individual factors that can influence how effective an intervention might be. The image above demonstrates the stages of the Trans-theoretical model, which was developed in the 1980s to help people reduce unhealthy behaviors and increase healthy ones such as participating in physical activity. This model takes an individual and places them in one of the five stages of behavior change. For each stage, there are specific approaches an individual can use in order to move on to the next stage and make the behavior regular.
For example, “during preparation, the individual must commit to change and create a change plan. During action, the plan must be implemented – problems solved – and revised as required” (Sutton). This will undoubtedly become a cyclical process with the individual cycling back and forth through the stages until the desired changes are made and maintained.
The first step is to identify what behavior change you want to make. If you don’t know what change to make yet, then you are most likely in the pre-contemplation stage. Maybe there is a behavior change that you have been working on for years. Wherever you are in this process, don’t give up, and make a plan for how you will accomplish your goal to make a change this year!
References
Bezner, J. (2022) Health Behavior Change Coaching Skills – Theories of Behavior Change [PowerPoint presentation].
Jeremy Sutton, Ph. D. (2023, September 20). How to change behavior & habits: 15 therapy techniques. PositivePsychology.com. https://positivepsychology.com/behavior-change-techniques/