#1: Change - The Model + Strategies
Making change is not easy. Period. It takes time, energy and concerted effort. To make it more complex, other elements such as motivation, skill, readiness, planning, priorities, values and other habits, routines and rewards can deter us from taking action. Working under two doctrines - knowledge empowers and awareness plus action equals change - enjoy this article outlining the changes process, the Transtheoretical Model of Change (TTM), and coordinating strategies to progress from precontemplation to action.
Stage 1: Precontemplation
Simply put, not ready. This stage is characterized by not being ready for change, not wanting to change or not thinking they need to change.
You might hear common words or phrases such as, I can’t, I won’t, I don’t or I’m not willing. These are all characterized by being okay with the status quo or preferring it over a proposed change.
Examples would be if someone said they don’t have time to exercise, they are too busy to eat healthy or they can still get by with less sleep.
Stage 2: Contemplation
Simply put, they’re getting ready for change. Generally, This stage is characterized by being ready for change soon, within the next six months. They are aware that change would benefit them. They likely understand a pros and cons list and see the pros outweigh the cons. This person is in research mode.
You might hear common words or phrases such as, I should, I want, I wish, or I need. These all exhibit the willingness to change or the desire.
Examples would be if someone said they wish they had time to exercise, they want to eat healthier or they know they would perform better with more sleep.
Stage 3: Preparation
Simply put, they’re ready for change. Someone of this disposition would be one who has taken steps to start changing within the next month. They have done research, are actively brainstorming and might even have a potential solution or solutions lined-up. This person is at the end of their research mode.
These people have an action plan in mind.
They might be looking to try the trial period at their local boutique gym or be planning to contact a referral about exercise programming or coaching. They might have narrowed down a cooking class they want to take this month, created a recurring shopping list with a meal delivery service or coordinated grocery shopping once weekly in order to prepare meals for the week. They might have thought of a lights out time to start winding down or set aside a few hours to work on Sunday evening in order to get to bed earlier during the week.
Stage 4: ACTION
Simply put, they’re taking action. They have initiated the action plan, are currently taking the steps, have signed-up or ordered what they need. They are doing it!
They have made the modification or change that they were seeking.
The person did sign-up at their local boutique gym or they are in contact with a professional consulting about their fitness. They signed-up for the cooking class, placed their recurring, meal delivery shopping list or went to the grocery store and meal prepped for the week. They did turn their lights out at the time they wanted in order to get to bed earlier or they did work on Sunday evening, which allowed for an earlier bedtime.
Stage 5: Maintenance
Simply put, they have been taking action now for months. It is now part of their routine and is a habitual practice.
Characterized by a period of consistency lasting six months to five years, they have continued the change they were seeking.
Understanding the change process can help identify in which stage one currently resides. This itself could help direct you towards what needs to happen to progress you to action. Once you identify the stage, you can coordinate that stage with one of two strategies: building awareness and planning.
For the person who did not have time to exercise, how would they have ever joined that local boutique gym if they were unaware of its existence? How would our person have started cooking if they did not know how to cook? Education or skill go hand-in-hand with awareness. Would you suspect someone who has never really worked out before in their lives who is also uncoordinated to take a leap of faith and join a recreational beach volleyball league to increase their activity level?
Once someone is ready to change, ie. they are passed the precontemplation phase, it is the research mode or the accumulation of awareness and education that helps them understand the options in order to form an action plan. Our person might not have previously known about how easy, affordable, efficient and satisfying meal delivery service could be if they were not aware of it as a possible solution.
For our sleep person, it was the awareness that needed more sleep that was the catalyst for putting concerted effort towards figuring out a solution. What is often perceived as a time constraint is often a preparation, planning or strategizing shortcoming.
Planning is pretty straight forward. You need to either make a plan, get help in making a plan or consult someone to make a plan for you.
Please use these strategies for yourself or as mediums for others whom you hope to help. Sending someone an article or asking if they were aware of a product or service could be the awareness they need to start taking action!
Cited sources: https://www.prochange.com/transtheoretical-model-of-behavior-change
