The Five Stages of Behavioral Change, Part III

“When you change your behavior, you change your performance.” – Author Unknown, from By Changing Your Thinking

C.H.A.R.G.E. #016

In last week’s C.H.A.R.G.E. we talked about the Contemplation Stage, or the “I may” stage.  This is a period of time when we are considering starting a new behavior within the next six months.  Once we progress from this stage we move into the Preparation, or “I will”, Stage.

During this preparation time our motivation increases and we begin planning to execute our new behavior within the next month.  Earlier we talked about the importance of the pros out-weighing the cons in order to sustain a behavior change.  While in the “I will” stage the pros equal the cons. We are aware of the benefits and roadblocks of the new behavior.  This is a good time to develop strong motivators (pros), test all roadblocks (cons), and create a plan to handle difficult situations.  Then set S.M.A.R.T. goals (C.H.A.R.G.E. #002), and form a social support system with family, friends, or others of like mind.

Self-efficacy plays a major factor in success from the Preparation Stage and beyond.  According to the “Circular Concept:  the more you believe you can do something, the more likely you will do it.  The more you actually do something, the more you believe that you will be able to do it again” (WellCoach Manual, 2006).  It is truly amazing how a little boost in confidence can explode into all-out-success.  The more effort given, the greater success achieved, the more enjoyable the activity, the more effort given…and so on.  Now that’s a recipe for success!

Countless times my clients have accomplished goals in one area of their fitness which then creates the confidence to venture out into other areas.  For example, one of my male personal training clients, at the age of 63, successfully attended two months of consecutive workout sessions twice a week.  With this consistency, he lost 5 lbs. and increased his strength in several different exercises.  Success in these areas catapulted him into the “I will” stage of a greater weight loss goal of 20 lbs.  Prior to his 5 lb. weight loss, he didn’t believe he was capable of such a feat.  Several months later, he reached his 20 lb. weight loss goal and increased his overall body strength.

Coaching Questions:  What areas of your wellness are in the “I will” stage?  What are some strong motivators for you to start a new healthy behavior?  Who can you connect with that will help encourage and support you in your new behavior?  What challenges do you anticipate facing with this new behavior?

*Information adapted from WellCoach Manual, 2006