With the new year beginning I, like many others, have reflected on 2023 with both pride and regret. Pride in accomplishing many of the goals that I set out for myself, but regret in the things that never happened. Can anyone relate? Maybe you set out to find the “new me in 23” but got stuck with the “same you from 22”. We have all been there.
Have you ever wondered why some people can make a goal and keep it without any additional help? And how others make a goal and within 3 days have moved onto other things. Change is difficult for most but staying committed seems to be harder for some more than others. But why? Prochaska and DiClemente were researchers who sought to find out the answer to this question and ultimately developed the Transtheoretical Model, better known as the Stages of Change. They studied smoking cessation and ultimately determined that people stopped smoking only when they were ready.
The model outlines 5 stages that one may pass through on the way to sustained change. They are:
Precontemplation- this is the stage where the change is off your radar. You do not intend to make a change in the next 6 months and may not even realize a change is needed.
Contemplation- in the contemplation stage, you are considering making a change in the next 6 months but really don’t have a solid plan. You understand that a change is needed but really have no strong motivation to make that change.
Preparation- Preparation is the stage where you are ready to take action in the next 30 days and are getting things ready. This includes activities like getting a gym membership, cleaning out pantries etc.
Action- Where the magic happens. You are doing it!! But only for under 6 months. You are committed to continuing and are seeing transformation in your health.
Maintenance- You are 6 months in and are now thinking about what else you could be doing to improve your health. You are actively trying to prevent returning to your old ways. Great job.
One may start at any stage and may even skip stages depending on the urgency of the circumstance. And each goal may be at a different stage. For example, for eating well I am in the action plan and for exercising I am in preparation.
So when you think about the changes you want to make in 2024, think about where you are in this model. As Dr Logan stated above, set realistic goals and start with a goal that you have been contemplating or considering.
Make it SMART:
Specific- What specifically will I be doing?
Measurable- How can I ensure I meet my goal? How can I measure my progress?
Achievable - Can I do it? Is it realistic?
Relevant - Does this activity get me closer to my wellness goal?
Timbound- When will I be doing this? Over what period of time and for how long?
For example: I will walk briskly on the treadmill for 30 minutes 5 days a week for the next 2 weeks.
It is that simple. Now, set those goals and let’s believe for more in 24!!!
-Dr. Litty
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