How To Change Anything In Your Life (With The Transtheoretical Model)

Vocabulary Review

Potential (noun/adjective): The possibility that something can happen or develop in the future.

Example: She has the potential to become a successful business owner.

Resolution (noun): A firm decision to do something or change something, especially at the beginning of a new year.

Example: His New Year's resolution was to spend less money on things he didn't need.

Bleak (adjective): Without much hope; suggesting that the future will be difficult or unsuccessful.

Example: After months of searching for work without success, his job prospects looked bleak.

Distinct (adjective): Clearly different or separate from something else.

Example: The two restaurants have distinct styles, even though they serve similar food.

Characterised (verb): Described as having a particular quality or feature.

Example: The small town is characterised by its quiet streets and friendly residents.

Contemplate (verb): To think carefully about something before making a decision.

Example: He spent several weeks contemplating whether to accept the job offer abroad.

Declaration (noun): A formal or public statement announcing something.

Example: She made a declaration that she would run a marathon before turning 40.

Abstinence (noun): The practice of completely avoiding something, especially a substance or activity.

Example: He decided to practise abstinence from alcohol for six months to improve his health.

Merely (adverb): Only; nothing more than.

Example: The problem wasn't merely a lack of money; it was also a lack of planning.

Knock off (kilos/pounds) (phrasal verb): To lose a certain amount of weight.

Example: He wants to knock off five pounds before his summer holiday.

How To Change Anything In Your Life (With The Transtheoretical Model)

Why is it so hard to make a lasting change in our lives? Everyone has a list of changes they want to make, yet over time it begins to feel more like a fantasy than a potential reality. In fact, studies show that of those who make New Year's resolutions, more than half quit by the second Friday of January (also coined as ’Quitter’s Day’), and by the end of the year, up to 80 percent of people either give up or have yet to reach their goals…

Due to the bleak reality of attempting change, there are several questions, such as: 

• What makes change so difficult? 

• Does change have to be difficult? 

• And how can we make change easier?

The 5 Stages Of Change

The transtheoretical model, developed by psychologists James Prochaska and Carlo DiClemente, shows that there are 5 distinct stages of change. Their research originally began while working with people trying to quit smoking. However, this model can be applied to just about any behavioral or lifestyle change that you want to make.

1. Pre-contemplation: “I don't need to change.”

The first stage of change is characterized by the denial of needing to change. Someone in the pre-contemplation stage would not yet believe that the benefit of making the change is worth the effort required. For example, a smoker in this stage would make excuses such as: “I won’t be able to take a smoke break at work anymore” or “smoking is how I socialize with my friends.” 

The barrier: A lack of motivation.

The goal: To understand the costs of the habit and the benefits of changing.

2. Contemplation: “Maybe I should change.”

The contemplation stage is where the person becomes aware that there is a problem and they should make a change, but they are not yet ready to actually change. This stage could last months or even years if the individual cannot make up their mind. For instance, a smoker would say “smoking is really bad for my lungs, but it's the only way I can relax at work” or a person who needs to work on their temper might say “I should probably see a therapist, but I don't think I have the time.”

The barrier: Fearing change; not believing that change is worth it.

The goal: To decide that the benefits of the change outweigh the costs.

3. Preparation: “I’m going to change soon.” 

During the preparation stage, the person becomes nearly ready to make the change. This stage is characterised by planning how and when the change will occur and what support they will need. For example, a smoker in this stage may make a declaration to stop smoking, meet with a therapist, and finally throw away their cigarettes. Or a person trying to lose weight would buy a pair of sneakers and sign up for a gym membership.

The barrier: Not knowing how to start.

The goal: To make a clear, realistic plan.

4. Action: “I’m changing right now.”

The action stage is the stage that most people think of when imagining the change. Here, the person begins actively making the change, and it becomes visibly noticeable to others. This stage is characterised by the presence of public accountability and the achievement of the minimum goals of their change, such as complete abstinence of smoking, or exercising at the gym at least one time per week.

The barrier: Temptation and stress.

The goal: To begin making the change in your daily life.

5. Maintenance: “I’m keeping the change.”

After successfully achieving the desired change, and the new behavior becomes somewhat of the new norm, the priority becomes the maintenance of the change. The focus now is to prevent a relapse and to solidify the change as a new part of the person’s life. The former smoker would now actively avoid situations that trigger a desire to smoke. For instance, a former smoker may avoid the smokers' area outside of work or standing and talking with a person who is smoking.

The barrier: The risk of relapsing.

The goal: To make the change a permanent part of the person’s life.

How To Use The Transtheoretical Model?

The purpose of the transtheoretical model of change is not to merely identify the 5 stages of change, as that would be of little value. Instead, it is meant to help people navigate from one stage to the next and then maintain the change once it has been successfully achieved. With that said, here’s what you need to do to use this model effectively: 

The first thing to do is figure out which stage you are in, and it is essential that you are honest with yourself about how you really feel. A common mistake is trying to take action when you don’t really want to change. (Think of Chandler from the TV show Friends, who tries to quit smoking only because his friends want him to; he struggles because he doesn’t actually want to quit smoking.) Once you know where you are, you can set an appropriate goal for that specific stage. For example, if you are still deciding, your goal is to convince yourself that changing is good, not to start right away. Then you can begin taking the necessary steps to move toward the next stage.

Furthermore, it's worth knowing that moving backwards is also normal. Many people may begin taking action, then feel really stressed out, and then end up back in pre-contemplation. A great piece of advice is to be kind to yourself and know that setbacks are part of the process.

Some case studies:

Failing To Get in Shape

Exercise is one of the most popular New Year’s resolutions, and the transtheoretical model helps explain why so many people quit it. Imagine someone who decides in January that they want to get in better shape and knock off 20 pounds that year. They are in contemplation, but they jump straight into action: they buy an expensive gym membership and force themselves to exercise every day for a week. But they get tired and give up by February because they skipped preparation (deciding on a realistic schedule, choosing activities they enjoy, starting small, watching a video about someone who made the same change). Knowing their true stage would have improved their chances of being successful.