The Steps to Motivation for Change: Awaken the Healer Within!
Motivation to change is an art that must be learned step by step. As we know, changing lifestyle habits is the cornerstone of managing chronic diseases, as well as addictions.
There is a natural process in behavior change. The transtheoretical model developed by Prochaska and DiClemente is the one healthcare professionals use in their motivational interventions. Here are the main points.
First of all, our decision to change a habit is the result of a more or less long process (but more often than not long since it takes time for a fruit to ripen!) which takes place in stages.
Stages of change:
1) Precontemplation
This is the stage where we see no problem and do not perceive the benefits that changing a habit or behavior could bring us. In short, we are in denial.
2) Contemplation
Our ideas have evolved, but we are ambivalent. There is hesitation, doubt. At times, the elements favorable to changing or adopting a new habit seem to want to prevail. Then, the negative elements come back into play and slow our momentum.
This is where we need to convince ourselves intellectually and emotionally that this is good for us and that we will transform our lives for the better. One step closer to well-being, health, and happiness! Hooray! We need to cultivate positive thinking! And a little magic on top of all that, why not!
3) Preparation
There we are, we are determined and CONVINCED that it will be good for us! We are ready for change!
Only at this stage will the person be able to find concrete strategies to put their plan into action and identify the challenges that may arise along the way. We prepare to integrate and put into action what is important to us. And this, whether it is a lifestyle habit, a behavior, a way of thinking or any other decision that makes sense to you, but which requires a change and therefore an effort!
4) The action
Now is the time to put our plan into action. We take our first steps toward change and take flight!
Enough theory, let's take action!
5) The maintenance phase
This is actually the period during which we have maintained the change in behavior. According to this model, the maintenance phase is reached when we have been able to keep our change in action for a period of 6 months. From then on, cruising speed has been established and it has become part of our routine.
But... you can imagine that life isn't that simple! The scenarios and obstacles you imagined when you developed your perfect theoretical plan will appear on the horizon. In addition, unforeseen challenges, which you hadn't thought of, will also arise and sometimes hit you unexpectedly!
This is where...
6) Relapse
Damn... so much effort and energy to get to this point. What a waste of time. I should have known I wasn't capable of success. I'm not good enough. I don't deserve to succeed. I'm doing everything I can to lose weight, for example, and I can't. I dreamed too big. Blah, blah, blah...
STOP! Breathe
Stop that little voice that wants to sabotage you and make you feel guilty for nothing. Embrace your humanity and be gentle with yourself. It's time to practice self-compassion (see article The Transformative Power of Self-Compassion in Trials).
This isn't a failure; it's an integral part of your journey. Use this misstep as an opportunity to learn more about yourself. This way, you'll be able to put protective measures in place to increase the chances that the next "action move" will be a permanent one.
The importance of the group, of being together:
In our increasingly individualistic society, human contact and the gift of our time to others are becoming increasingly rare. Motivation can come from you alone, but it's much easier together. Whether it's a professional, a support group, a team, a community, or even people who share your values and goals, learn or relearn how to live together. This is where you'll draw your strength and vital energy when there's a lull in your growth.
The road may seem long and the goal unattainable at times, but if others have done it, then why not you? What matters, in the end, is the journey to get there, right?
Don't lose hope, you will make it!
Dr. Andréanne Dussault
Photo credit (taken at the fair): Marïphotographie
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