A few weeks ago, we introduced James Prochaska's stages of readiness for change. In helping clients change their addictive habits, he discovered that their progress follows predictable steps:
- Pre-contemplation (I should change, but I won't or I can't.)
- Contemplation (I may initiate a change in the next few months.)
- Preparation (I intend to change and am planning the first steps.)
- Action (I'm doing it! I really am!)
- Maintenance (I'm still doing it; it has become a habit.)
So far we have discussed the bridge between Stage 1, an inkling of need for change, and Stage 3, fully prepared to begin. Readiness for change entails a combination of powerful motivation and well-founded confidence.
To share a personal illustration, I deal with chronic back issues. From time to time they flare up and limit my running. At that point, the deeply personal and urgent reasons for change flare up as well. Running is central to my self-image as a healthy, active person and a mainstay of my social life. (I am highly motivated!) I have overcome similar episodes in the past. I have an effective exercise routine that will stabilize my spine and relieve pinched nerves. I also have a supportive healthcare team: massage therapist, chiropractor, acupuncturist, and physical therapist. (I am confident!) I am ready to embark on a program of regular exercise and bodywork to restore function and get back out on the trails.
The action stage of change may seem the most obvious. We begin to do something new. We attend AA, Weight Watchers, or another support group tailored to our needs. We get up earlier to pray or meditate. We turn off the computer or TV to improve our sleep. We delegate at work and ask for help at home. You get the idea.
While action is the most obvious and visible stage in the change process, it is not the easiest. It is common for us to fire up our engines, blast into a new routine, then fizzle and collapse after a few weeks or months of effort. Just another good intention gone astray. Just another example to feed my sense of failure. What can we do to improve the chances of its turning out different next time?
- Express personal-growth goals in terms of behaviors, not outcomes.(I will track and limit calories to "x" per day; not "I will lose 5 pounds this month.)
- Set priorities carefully. Limit the number of goals in play at one time. Let the others wait. (After a month of tracking calories, I will begin to monitor nutritional factors and plan menus around healthier options.)
- Break each major goal into smaller chunks. The ideal action item is challenging enough to motivate but realistic enough to foster success and bolster confidence. (This week I will write down everything I eat and drink, but will not begin to count calories until the tracking habit is well established.)
- Experiment with a combination of short and mid-range timelines by setting weekly, monthly, and quarterly goals for the establishment of a new pattern.
It takes, on average, 21 days for a new behavior to become a habit that feels more natural and appealing than the pattern it replaces. It takes about 3 months for a new habit to function on auto-pilot, operating without conscious and specific effort in the moment of choice.
These timelines are approximate and vary with the depth to which current patterns are embedded. Certain "addictive" behaviors are especially resistant to change, and conscious, repeated effort will always be needed to maintain desired alternative patterns.
