Human beings constantly feel the need to make changes in behavior or habits, such as improving diet, quitting smoking, exercising more, saving, or even aspects such as managing time better or relating better to others. However, how many times have you tried to initiate a change and soon returned to the old, well-known habit? Changing behaviors is a challenge that all of us face throughout life.
In Behavioral Sciences there is a tool known as the Transtheoretical Model of Change, a theory developed by psychologists James Prochaska and Carlo DiClemente, in the late 70s, which explains how people go through different stages when they try to change behavior. . One of the most important aspects of this model is that unlike other theories that assume that changes occur linearly or in a single step, the Transtheoretical Model recognizes that change is a dynamic process that has its ups and downs and allows us to identify specific stages, with different strategies in which each person can place themselves to navigate the change in a more understandable way.
The model determines six stages, each with its own characteristics and strategies to address them. Knowing what stage each person is in helps determine what steps are appropriate to move towards a goal.
1. Precontemplation: “I’m not ready yet”
In this first stage, the person is not yet aware that they need a change, or does not believe that it is necessary. Here, change seems like a distant idea or does not even exist as a purpose. The strategy that the model recommends at this stage is to inform yourself about the benefits of change, have conversations with people you trust and who know about the subject. At this stage, pressure or having a plan to initiate the change is not effective, since the person is not motivated to do so and does not have sufficient reasons to make that change.
2. Contemplation: “maybe I will try it one day”
At this stage, the person begins to consider the possibility of changing, but still has doubts. Even though the person knows they could improve their habits or behaviors, they still feel comfortable with the current way of doing things. The strategy that the model recommends at this stage is to generate commitments. Commitment can be fostered by developing an action plan, setting a date for the change, and communicating to others about the planned change. Something important at this stage is that the person is not yet in a hurry to make the change, only aware that it is pertinent to improve a behavior.
3. Preparation: “I’m going to start soon”
Now the person is really committed to the idea of changing. At this stage, you not only think about the benefits of the change, but you begin to plan the steps that will be taken to achieve it. For example, if you want to start exercising, you are looking for a gym or buying sports clothing. The strategy that the model recommends at this stage is to define clear and achievable objectives, and ensure you have the necessary resources to carry them out. It doesn’t have to be a drastic change, small steps are even more effective to start with.
4. Action: “I’m on my way!”
This is the phase in which the change plan begins to be put into practice. The strategy that the model recommends at this stage is that of small pushes or nudges. Attention is still needed to replace old behaviors with new ones, controlling the environment that affects the changed behavior, and generating rewards for the new behavior. At this stage they work nudges such as setting reminders, keeping a log to write down progress, or talking to someone to support the change.
5. Maintenance: “I have achieved it, now I must maintain it”
Once you have been practicing the new habit or behavior for at least six months, the maintenance stage begins. Here, the goal is to maintain the changes that have been achieved without returning to old habits. This phase is especially important because it is easy to relapse if you do not pay attention to the change process that has already begun. Maintaining an appropriate environment, thinking positively and having the help of others makes maintaining the change lasting.
6. Completion: “now I have adopted a new habit permanently and sustainably”
The new behavior is part of the person’s identity. You no longer feel the need to make a conscious effort to maintain the new behavior, it is simply part of the person and has managed to enter the automatic system of the brain.
Recognizing which stage of the model a person is in is an important help to make a change in a more consistent and permanent way. Not all strategies work for all people, here lies the importance of the model. Finally, change is a dynamic process that has its ups and downs and is not linear, however, there is scientific evidence that indicates that it is possible to achieve it and even reach that completion stage where it is already something that our cognitive system can do effortlessly. and automatically.
At what stage of the change process are you in adopting new habits?
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