The Transtheoretical Model which also goes by the Stages of Change Model, was developed by psychologists James Prochaska and Carlo DiClemente in the 1970s. They observed multiple studies that examined smokers who decided to quit on their own and tried to understand why they were capable of quitting on their own accord. A key factor they discovered was
that the decision to change a habitual behavior does not occur quickly. Instead, in order for a change in behaviour to occur, a process needs to take place. The first stage is called Pre-contemplation which is when a patient is unaware or does not believe that there is a problem or may believe that there is a problem but is not considering changing it. The patient does not plan to make any changes pertaining this problem within the next 6 months. Patients usually focus more on the cons of addressing and changing this problem rather than the pros and long-term effects.  The next stage is Contemplation where the patient is ambivalent about recognizing a problem and shies away from changing it. They become motivated to address this problem within the next 6 months. Patients are also willing to see more pros in changing their behavior. Once a patient is ready, they start the Preparation stage, where they are ready to make a change within the next 30 days and are beginning to take small steps. At this point, they also believe that making this change would lead to a more positive lifestyle. Eventually, after about 6 months, a patient enters the Action stage where they take steps to implement the specific behavior changes. After 12 months from preparation, a patient enters the Maintenance stage, where the patient works to maintain and sustain their changed behaviour. It is important to remember that this model is not linear nor is recovery. There will be trials and errors within the process so restarting the cycle should not be means for losing motivation. This is a lifestyle change. You cannot change something overnight that took years to build. *Thank you to our intern Krystal Dujon-Riboul for her help with this blog post. *Sources: Psychology today & Boston University School of Public Health Wayne W. LaMorte, MD, PhD, MPH The stages of change are:
Stage One: PrecontemplationIn the precontemplation stage, people are not thinking seriously about changing and are not interested in any kind of help. People in this stage tend to defend their current bad habit(s) and do not feel it is a problem. They may be defensive in the face of other people’s efforts to pressure them to change. In AA, this stage is called “denial,” but another way to describe this stage is that people just do not yet see themselves as having a problem. Stage Two: ContemplationIn the contemplation stage, people are on a teeter-totter, weighing the pros and cons of modifying their behavior. Although they think about the negative aspects of their bad habit and the positives associated with changing, they may doubt that the long-term benefits associated with change will outweigh the short-term costs. It might take as little as a couple weeks or as long as a lifetime to get through the contemplation stage. Stage Three: Preparation/DeterminationIn the preparation/determination stage, people have made a commitment to make a change. Their motivation for changing is reflected by statements such as: “I’ve got to do something about this — this is serious. Something has to change. What can I do?” This is sort of a research phase. They gather information (sometimes by reading things like this) about what they will need to do to change their behavior. Or they will check out websites, organizations and resources that are available to help them in their attempt. Too often, people skip this stage: they try to move directly from contemplation into action and fall flat on their faces because they haven’t adequately researched or accepted what it is going to take to make this major lifestyle change. Stage Four: Action/WillpowerThis is the stage where people are motivated to change their behavior and are actively involved in taking steps to change their bad behavior by using a variety of different techniques. This is the shortest of all the stages. The amount of time people spend in action varies. It generally lasts about 6 months, but it can literally be as short as one hour! This is a stage when people most depend on their own willpower. They are making overt efforts to change the behavior and are at greatest risk for relapse. Mentally, they review their commitment to themselves and develop plans to deal with both personal and external pressures that may lead to slips. They may use short-term rewards to sustain their motivation, and analyze their behavior change efforts in a way that enhances their self-confidence. People in this stage also tend to be open to receiving help and are also likely to seek support from others (a very important element). Hopefully, people will then move to: Stage Five: MaintenanceMaintenance involves being able to successfully avoid any temptations to return to the bad habit. The goal of the maintenance stage is to maintain the new status quo. People in this stage tend to remind themselves of how much progress they have made. People in maintenance constantly reformulate the rules of their lives and are acquiring new skills to deal with life and avoid relapse. They are able to anticipate the situations in which a relapse could occur and prepare coping strategies in advance. They remain aware that what they are striving for is personally worthwhile and meaningful. They are patient with themselves and recognize that it often takes a while to let go of old behavior patterns and practice new ones until they are second nature to them. Even though they may have thoughts of returning to their old bad habits, they resist the temptation and stay on track. Techniques to help you progress through your change plan.As you progress through your own stages of change, it can be helpful to re-evaluate your progress in moving up and down through these stages. (Even in the course of one day, you may go through several different stages of change). And remember: it is normal and natural to regress, to attain one stage only to fall back to a previous stage. This is just a normal part of making changes in your behavior.
Resource: http://www.cpe.vt.edu/gttc/presentations/8eStagesofChange.pdf What is the first step in making a behavior change plan?Stage 1: Precontemplation. Rethink your behavior.. Analyze yourself and your actions.. Assess risks of current behavior.. What are the 5 stages of the transtheoretical model of behavior change?Based on more than 15 years of research, the TTM has found that individuals move through a series of five stages (precontemplation, contemplation, preparation, action, maintenance) in the adoption of healthy behaviors or cessation of unhealthy ones.
How is the transtheoretical model applied?The TTM posits that individuals move through six stages of change: precontemplation, contemplation, preparation, action, maintenance, and termination. Termination was not part of the original model and is less often used in application of stages of change for health-related behaviors.
In what stage of the transtheoretical model does a person actively plan change?Stage Four: Action/Willpower
This is the stage where people are motivated to change their behavior and are actively involved in taking steps to change their bad behavior by using a variety of different techniques. This is the shortest of all the stages. The amount of time people spend in action varies.
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When you make the decision to use the transtheoretical model, what should your first step be?
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