It has happened to all of us that with the beginning of a new year, a new semester, or even the arrival of another Saturday, we thought of changing some of our behaviors. So why do our efforts to change behavior often fail despite the initial motivation? Why do we stop trying to change our behavior after a while and go back to the old behavior? What should we do to be able to adopt a new behavior successfully? To answer these questions, we must first understand the process of behavior change in humans. This article examines this process according to a well-known theory and teaches methods for successful behavior change at each stage. So stay with us until the end of the article.
Why is change difficult?
Anyone who has thought about or experienced change knows that changing behavior and replacing it with better behavior is rarely easy. Whether we want to change our weight or quit an addiction, we must invest considerable time and energy. Many people lose motivation and give up. What can we do to increase the likelihood of success in changing our behavior?
Psychologists have designed effective methods to help us change behavior. In addition to maintaining motivation, these methods allow us to choose the best practices. Before getting acquainted with these methods, we must first familiarize ourselves with the stages of behavior change and know where it starts and how it occurs.
Questions that we should ask ourselves before starting to change our behavior
To be successful, we must understand that any change consists of 3 main elements:
- Do we have enough resources and knowledge to create lasting change? (ready for a change)
- Is there anything that prevents change? (barriers to change)
- What things might bring us back to our previous behavior? (probability of return)
Before any change, we must answer these questions and examine these three elements.
A model for understanding behavior change
One of the most famous theories to understand the stages of behavior change is the model that two psychologists, James Prochaska, and Carlo DiClemente, presented in the late 70s. They were investigating smokers to help them quit smoking. These psychologists called their theory a metatheoretical model.
According to their model, change is a gradual process, and periods of returning to previous behavior are an integral part of the theory. Behavior change occurs in 6 stages. Also, this model shows the change as a complex, gradual process with small steps toward the goal.
Stages of behavior change
1. Forethought (denying the need to change)
Premeditation means that the person often does not even think about changing. At this stage, he denies any need to change, considers his behavior expected, or is unaware of the consequences and dangers of his behavior.
If you are at this stage, ask yourself these questions:
- Have you tried to change this behavior in the past?
- How do you recognize a problem in your behavior?
- What needs to happen for you to know there is a problem?
The next stage begins when the person concludes that there is a problem in his behavior.
2. thinking (thinking about change)
At this stage, the person gradually becomes familiar with the need for change and its benefits but is still afraid of the costs of change. Therefore, a kind of internal conflict is formed in him. This stage can take months or even years. The most sensitive stage in the behavior change model is this stage because many people do not go beyond this stage.
At this stage, you should look at change as an opportunity to gain and not just to lose. Answering these questions will help you overcome your fear of change :
- Why do you want to change?
- What prevents you from taking action to change your behavior?
- What can help you transform your behavior?
3. Preparation
In this stage, the person gradually changes to reach the goal. For example, a person may reduce daily smoking or eat less high-fat foods. Also, at this stage, a person may go to a counselor or a psychotherapist or start reading books on motivation and behavior change.
If you are at this stage, there are things you can do to increase your chances of success. Learn as much as possible about the methods and approaches necessary for sustainable change. Prepare a list of motivational quotes. Write down your goals and gather the necessary support resources such as counselors, supportive friends, and family.
4. the process
In the fourth stage of behavior change, a person takes practical steps toward his goals. Often, the person hits a closed door at this stage because he has not done the preparations well in the previous location. For example, many people decide from the beginning of the year to reach their ideal weight or to exercise continuously. Maybe in the first days and weeks, they are motivated to change their behavior, but after a while, they lose motivation and stop trying because they are not well prepared.
If you are at this stage, congratulate yourself for taking actionable steps to change your behavior. Strengthening motivation and receiving support from support groups are crucial in completing this stage. Set aside time to regain your motivation and energy. In this way, you strengthen your commitment and belief in your ability.
5. Maintain the change
You must have heard that maintaining success is more challenging than achieving it. At this stage, the person must maintain new behaviors and deal with temptations. If you are in this stage, try to replace old habits with new behaviors. Reward yourself every time you resist the temptation to go back.
If you give in to temptation at this point, don’t blame yourself too much. Relapses to previous behavior are an integral part of the change process. These minor setbacks should not discourage you. Learn from them and get back on track.
6. Roll-back
Returning to the previous behavior is common in any behavioral change. When you experience a setback, you feel defeated, upset, and frustrated.
The secret to success in this situation is not to give up. Don’t let setbacks destroy your confidence. If you experience these setbacks, pay close attention to the factors behind this return. What motivated you? What factors caused the former behavior to return? By identifying these factors, you can prevent them from reoccurring. Regain your motivation and set a new plan based on the lessons you’ve learned from these setbacks.
Applications of the behavior change model
Since its introduction, the behavior change theory has been widely used in various fields, such as smoking cessation, weight loss, and drug addiction cessation. Also, changing the lifestyle, such as adjusting the sleep schedule, continuous exercise, and changing eating habits, are other applications of this theory. It can be said that any significant change in life can be done with the help of this theory and its solutions.
What factors increase the probability of success in changing behavior?
Some factors increase the probability of our success. Even according to some research, these factors are more involved in changing our behavior than going through the six steps.
- Committing to change means creating an inner will and accepting that you have to change your behavior.
- Replacing behavior; For example, every time you think of smoking, call your friend instead.
- You are rewarding yourself in different ways.
- Controlling environmental conditions means avoiding places, situations, and things that provoke you to the previous behavior.
- We have support groups.
Limitations of behavior change model
Although behavior change metatheory helps to change many behaviors, critics have identified its limitations:
- This theory assumes that a person can reason, make logical decisions and act on them.
- This theory does not pay attention to a person’s environmental issues, such as income, education, and social status.
- There is no clear beginning and end in the change model stages that define each step’s time frame.
- The questions raised in theory, which are tools for understanding the initial stages and checking the progress of change, are non-standard and optional.
When this theory was proposed in the 1970s, it revolutionized how change and conditions are maintained and quickly became an essential tool in treating drug abuse. But in the early 2000s, doubts were raised about the effectiveness of this model because this theory could not determine when a person is ready for change.
According to new research, this model is more beneficial for people who want to take preventive measures to maintain their health than those who wish to change an institutionalized behavior. For example, there is evidence that this theory is helpful for those who want to adopt preventive behaviors to protect their heart and blood vessels or maintain their mental health against negative thoughts.
Final advice: Get help from others to change your behavior
Sometimes it is very difficult or even impossible to change behavior without the support and guidance of others. For example, people who intend to quit drug addiction cannot make this change alone. For this reason, they should refer to a psychotherapist or addiction specialist. These people have the necessary knowledge and resources to manage the stages of change and increase the chances of a person’s success.
