In the late 1970s, researchers conducted a study on smokers who quit on their own, which led to the development of the Transtheoretical Model of Behavior Change. This model suggests that behavior change is a cyclical process involving several stages: precontemplation, contemplation, preparation, action, maintenance, and relapse. The model emphasizes the importance of self-efficacy, or the belief that individuals can successfully adopt and maintain healthy behavior.
The precontemplation phase is where many of us start, at this point we are not even considering making a change due to barriers like time or cost. We have enough on our plate already and don't see the point of adding something else to our life. We focus to much on the negatives and downplay the benefits of change.
The contemplation phase, we are recognizing the health problems, but are not yet ready to take action. We feel unsure about our ability to change, and begin to weight the pros and cons. We recognize the health benefits of going to the gym in the morning, but the annoyance of changing our schedule outweighs those benefits. We are about 6 months away from taking action.
As we move into the preparation phase, we start looking more closely at our behaviors. We may notice that some of our clothing isn't fitting like it used to and start making small changes like reducing snacks. We begin to research the obstacles we might face and start making S.M.A.R.T goals. Self-efficacy grows, and we become more confident in sticking to the new behaviors, we are ready to take action.
In the action stage, we are actively making changes and putting in the effort to adopt healthy behaviors. This stage typically lasts 6 months to one year, after which we move into the maintenance phase. During this phase, we have made a lifestyle change and built the habit into our daily routine. While temptation still exists, we have a plan for dealing with it.
Relapse is when we return to previous stage of behavior after taking action. This can happen at any stages, and it's important to be honest with ourselves and recognize when old behavior patterns are creeping back into our lives.
Healthy behavior change is a complex process, and there is no easy explanation for why some individuals are more likely to make these changes than others. The first three stages provide a foundation for change, by developing strong habits, setting S.M.A.R.T goals, we can stay in the action/maintenance phase. Approach the process of behavior change with patience, self-awareness, and a willingness to adapt to unexpected obstacles. By building Self-efficacy and understanding the stages of change, we can successfully overcome barriers and maintain healthy behaviors for the long-term.
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