Behavior Change

TrantheoreticalModel-StagesofChange2There might be many reasons why it is difficult for you to stop acting upon a behavior that causes you or those around you harm. This harm can be physical, emotional, and/ or physiological, you want to stop but you do not know how to do it. Part of the problem might be that you do not even know that it is a problem or that you can get help or even worse that you are the only one who can do something about it.

I can guide you to a place where you can feel emotional ready to move on. I can help you create a plan where you can have control to do what is best for you.

The Transtheoretical (Stages of Change) Model1 proposes that change is a process of stages. When you understand this process, a change of behavior and even a change in attitude can bring awareness to your current behavior and present motivation to change

For example, physical activity interventions based on the Transtheoretical Model (TTM) is a useful tool for increasing physical activity among sedentary populations and other groups. The model has five “Stages of Change” during the implementation of starting physical activity.

TrantheoreticalModel-StagesofChange1

  1. Precontemplation
  2. Contemplation
  3. Preparation
  4. Adoption
  5. Maintenance
    1. Relapse: it happens, you have adopted and taken actions of new behaviors but the comfort of the familiar creeps in and sabotages your intentions. Not to panic, you can still jump back into to the Preparation Stage..
The Transtheoretical Model
State of Change Progression through the Five Stages The Way is Applied to Physical Activity
Precontemplation Individuals in this stage are not intending to take action within the next six months. Some of reasons why an individual would be in the precontemplation stage: 1. Uninformed about the health effects of a sedentary lifestyle 2. Uninformed about the consequences 3. Not motivated to make changes 4. Has made several failed attempts at physical activity adoption and is now discouraged or debilitated Stage 1: Inactive and not thinking about becoming more active. These individuals do not currently engage in physical activity and do not plan on doing so in the near
Contemplation Individuals in this stage are intending to alter their behavior within the next 6 months. They may be becoming more aware of the pros of engaging in physical activity; however, the costs associated with physical activity may still outweigh the benefits Stage 2: Inactive and thinking about becoming more active. These individuals are thinking about adopting physical activity and are planning to become more physically active within a reasonable time frame
Preparation Individuals in this stage are intending to increase their physical activity in the immediate future. These individuals may have a specific plan to change behavior and may be seeking out resources for assistance Stage 3: Doing some physical activity. These individuals are currently doing physical activity, but are not meeting the standards and guidelines identified by the American College of Sports Medicine
Adoption/Action Individuals in this stage have made specific, measurable changes in their physical activity in the past 6 months. Stage 4: Doing enough physical activity. These individuals are currently engaging in physical activity 5 days per week for at least 30 minutes each session. These individuals have participated in regular physical activity for 6 months.
Maintenance Individuals in this stage are maintaining their physical activity and are working to prevent relapse to old habits Stage 5: Making physical activity a habit. These individuals have been participating in regular physical activity at the recommended levels for at least 6 month

1 Prochaska, J., Johnson, S., & Lee, P. (1998). The transtheoretical model of behavior change. In S. Schumaker, E. Schron, J. Ockene & W. McBee (Eds.), The Handbook of Health Behavior Change, 2nd ed. New York, NY: Springer.