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If you are reading these blogs, you undoubtedly have thought about making or have made changes to your life regarding your health and fitness.
Some things may have stuck.You may have felt resistance or given up on others.
If you believed you “failed” at any in the latter category, this may help you understand why.
WHAT IS THE “STAGES OF CHANGE” MODEL?
The stages of change model is a framework that describes the different stages that people go through when they are trying to make a change in their behavior.
The model consists of five stages: precontemplation, contemplation, preparation, action, and maintenance.
In the pre-contemplation stage, we are not yet aware that we have a problem or that we need to make a change. We may not be ready to take action and may not even be considering the idea of change.
In the contemplation stage, we start to recognize that we have a problem and begin to think about making a change. We may be unsure about whether we want to take action and may be weighing the pros and cons of change.
In the preparation stage, we are ready to take action and start to make a plan to change our behavior. We may start to gather information, set goals, and develop strategies to help us make the change.
In the action stage, we take the steps to change our behavior and start to implement our plan. We may face challenges and obstacles along the way, but we are committed to making the change and taking steps to overcome these challenges.
In the maintenance stage, we have successfully made the change and are working to maintain the new behavior. We may continue to face challenges and temptations, but we are committed to maintaining our new behavior and staying on track.
WHY IS KNOWING THIS MODEL USEFUL?
Here’s where this awareness can be useful:
By recognizing where we are in the process, we can develop the appropriate strategies and plans to help us successfully make the change and maintain it over time.
If we don’t first acknowledge the stage we are in, we may create a goal or plan that is setting us up for failure because it isn’t suited to our current needs, but rather, to a future or previous stage.
For example, let's say that a person named Mary wants to start exercising more. She has been feeling sluggish and out of shape and knows that regular exercise would be good for her health. However, she is not currently exercising and isn't sure where to start.
In the pre-contemplation stage, Mary may not yet be aware of the need for change and may not be considering the idea of starting an exercise program. She may continue with her current lifestyle and not think about the benefits of regular exercise.
Here is where someone may be told by someone else that they should be doing something different, gifted a gym membership/coaching, etc.
In the contemplation stage, Mary may start to recognize the need for change and begin to think about starting an exercise program. She may do some research online or talk to friends and family about the benefits of regular exercise. She may also weigh the pros and cons of starting an exercise program and decide whether it's something she wants to do.
Here is where many people jump right in and sign up for a race or commit to a step challenge at work BEFORE being fully committed to a making change or figuring out the best strategy to do so.
In the preparation stage, Mary may start to make a plan for starting an exercise program. She may set goals for herself, such as walking for 30 minutes a day or taking a fitness class twice a week. She may also identify potential barriers to exercising, such as lack of time or motivation, and develop strategies to overcome these obstacles.
In this stage your approach SHOULD still be being fine-tuned / adjusted. You don’t have to stick to the exact layout you started with. You have not failed if you consider multiple strategies in this stage.
In the action stage, Mary takes steps to start exercising and begins to implement her plan. She may start by going for short walks or taking a fitness class, and gradually increase the intensity and frequency of her workouts.
Most struggles emerge when we jump directly to the action stage. When we just “do”, without “thinking” / planning / strategizing beforehand (as this often leads to “doing too much too soon”)
In the maintenance stage, Mary continues to exercise regularly and works to maintain her new behavior. She may continue to set goals for herself and monitor her progress to ensure that she is staying on track. She may also make adjustments to her exercise plan as needed to keep it interesting and challenging. She may also seek support from friends and family and continue to gather information and resources to help her maintain her new behavior.
If Mary were to join a gym, sign up for group fitness classes, etc at any time BEFORE the preparation stage – before she realizes an actual NEED for change or before she has considered the pro’s, con’s, and potential barriers of doing so– it’s almost guaranteed that nothing would actually come of it.
This is the situation that many people find themselves in and put all the blame on themselves for not following through; they just assume they are a “failure”. When, in reality, they just haven’t made it through the beginning stages of change yet.
Recognizing where you currently are allows you to prepare & plan appropriately and doing so increases the likelihood of a successful transition into the following stages.
Need help optimizing your regimen to reach your health and fitness goals? Let us help by putting an expert in your corner to help you get there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!
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