Thursday, September 13, 2012
Monday, September 10, 2012
Change, the psychology behind it.
We all know making goals and reaching them is a very difficult process. Some of us don't even want to set goals. Others set goals but are really unsure how to reach them. There are people who have no idea how to even set a goal. Others still know exactly what the goal is and how to reach it they just prefer not to for lack of motivation. Do any of these sound like you? There are stages that EVERYONE goes through when deciding to make change (or not). If you can place yourself in any of these stages and figure out where you are maybe it will be easier to then move forward and really make the change that you want. This is the Stages of Change Model. I will walk you through each stage and describe each of them a little bit.
Stage 1- Precontemplation
Someone in this stage can be described as someone who isn't even thinking about change. This person can also be described as "in denial" about their current lifestyle. An example would be a man who is 100 pounds overweight, has diabetes and continues to eat poorly and does not exercise. Some reasons someone may be in this stage may be due to the denial or just simply lack of education about proper eating and the benefits of exercise. Fixing these problems are the easiest yet most people find it the hardest to do. Some examples of positive change would be just to rethink this behavior and think of the consequences were this behavior to continue.
Stage 2- Contemplation
Most people will probably find themselves in this stage and most of those people won't make it past this stage. In this stage a person has become more aware of their situation through research or inward reflection and are thinking of finally making the change. Setbacks in this stage might include conflicted emotions or doubt. A typical mindset is that of giving something up rather than gaining physical or mental benefit. Contemplation may last for months or even years. A really good question a person could ask themselves to help them through this stage is simply, "Why do I want to make this change?"
Stage 3- Preperation
This is the stage where small changes start to happen to reach the larger goal. If weight loss was the goal then switching to lower fat foods is a good small change to make. A really great way to make this stage successful is to write down the goal(s) so it (they) can be physically reinforced. Make a plan of action.
Stage 4- Action
Before this stage is achieved the first 3 stages have to have been completed thoroughly. Failure sometimes happens in this stage because Stage 2 or Stage 3 wasn't planned out well enough. Some steps to take to ensure failure doesn't happen is find a support group. Outside motivation always make it easier. Rewards also work very well for positive reinforcement in this stage.
Stage 5- Maintenance
This stage is all about avoiding all previous thoughts and habits and keeping up with the new positive enforced habit. During this stage it becomes a little easier due to repetition and comfort level. Rewards for avoiding temptations are still a great positive reinforcement in this stage. The most important thing to do in this stage is to develop a way to cope with temptation. Temptation will happen.
Stage 6- Relapse
First thing to do in this stage is to remind yourself that it was only a minor setback. The ultimate goal isn't ruined. Relapses are common and are easily fixable. Feelings of failure and disappointment are common. The important thing is to keep your confidence. Identify why you slipped and fix it. The best thing to do is maybe go back to Stage 3 or Stage 4 and start over. The best and most effective methods often didn't work the first time, ask any scientist or engineer. Reaffirmation is your best tool.
Now the key is to find where you best fit in this model and do what is necessary to move to the next step. It isn't easy, but if it was then everyone would would be doing it and then it wouldn't mean as much. Right?
Stage 1- Precontemplation
Someone in this stage can be described as someone who isn't even thinking about change. This person can also be described as "in denial" about their current lifestyle. An example would be a man who is 100 pounds overweight, has diabetes and continues to eat poorly and does not exercise. Some reasons someone may be in this stage may be due to the denial or just simply lack of education about proper eating and the benefits of exercise. Fixing these problems are the easiest yet most people find it the hardest to do. Some examples of positive change would be just to rethink this behavior and think of the consequences were this behavior to continue.
Stage 2- Contemplation
Most people will probably find themselves in this stage and most of those people won't make it past this stage. In this stage a person has become more aware of their situation through research or inward reflection and are thinking of finally making the change. Setbacks in this stage might include conflicted emotions or doubt. A typical mindset is that of giving something up rather than gaining physical or mental benefit. Contemplation may last for months or even years. A really good question a person could ask themselves to help them through this stage is simply, "Why do I want to make this change?"
Stage 3- Preperation
This is the stage where small changes start to happen to reach the larger goal. If weight loss was the goal then switching to lower fat foods is a good small change to make. A really great way to make this stage successful is to write down the goal(s) so it (they) can be physically reinforced. Make a plan of action.
Stage 4- Action
Before this stage is achieved the first 3 stages have to have been completed thoroughly. Failure sometimes happens in this stage because Stage 2 or Stage 3 wasn't planned out well enough. Some steps to take to ensure failure doesn't happen is find a support group. Outside motivation always make it easier. Rewards also work very well for positive reinforcement in this stage.
Stage 5- Maintenance
This stage is all about avoiding all previous thoughts and habits and keeping up with the new positive enforced habit. During this stage it becomes a little easier due to repetition and comfort level. Rewards for avoiding temptations are still a great positive reinforcement in this stage. The most important thing to do in this stage is to develop a way to cope with temptation. Temptation will happen.
Stage 6- Relapse
First thing to do in this stage is to remind yourself that it was only a minor setback. The ultimate goal isn't ruined. Relapses are common and are easily fixable. Feelings of failure and disappointment are common. The important thing is to keep your confidence. Identify why you slipped and fix it. The best thing to do is maybe go back to Stage 3 or Stage 4 and start over. The best and most effective methods often didn't work the first time, ask any scientist or engineer. Reaffirmation is your best tool.
Now the key is to find where you best fit in this model and do what is necessary to move to the next step. It isn't easy, but if it was then everyone would would be doing it and then it wouldn't mean as much. Right?
True.
Your willingness to change has to be greater than your willingness to stay the same. If you are still talking about making a change but haven't done anything about it, then you obviously have no problem staying the way you are.
Wednesday, September 5, 2012
My thought of the day.
Please stop running in 100 degree heat. In your mind you are proving you are badass. In our minds we are just hoping you don't die. Truth. There is no reason to do it unless you might be training for a marathon in Hawaii as a professional (keyword there) runner. You will get the same benefits, minus a heat stroke, if you wait until it cools off in the evening or just do it in the early morning hours.
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