Many of us view the new year as a new beginning. Full of hope and optimism, we might be thinking of goals or changes we would like to achieve. Common themes are weight loss, better sleep habits, eating healthier, and being more active. Over many years as a fitness instructor, I have watched my classes swell in number in January, only to see my numbers return to normal by March. I, myself, am guilty of setting ambitious goals and not always sticking with them. What is it about change that is so hard for us? And what is the secret sauce for people who succeed at making changes?
As you can imagine, the answers to those questions are complex. One thing is tried and true and backed by research. We have to be ready for change. What does readiness look like? There is a model, called the Transtheoretical Model (TTM), that describes the various levels of readiness for behavior change. It can be helpful to understand this model and what each stage looks like. We can then use the model to identify which stage we are at for any given behavior we hope to change. Once we are aware of our level of readiness, we can begin to identify what motivates us to progress to the next level.
Model of Behavior Change
There are six stages to the TTM. Mind you, there were only five stages when I first learned this but I love the one that has been added. You’ll see why.
1. Precontemplation: No acknowledgment of a problem and no consideration of change
2. Contemplation: Acknowledgment of a problem and serious consideration of change in the future
3. Preparation: Initiation of some behavioral change
4. Action: Substantive behavioral efforts lead to alteration of the previous pattern
5. Maintenance: Change is sustained through continued effort
6. Termination: There is no desire to return to prior negative behaviors
To illustrate this model, I will use an example from my own experience. I used to be a night owl, going to bed at 11 o’clock and dragging myself out of bed in the morning at six or seven, depending on my obligations. Often, I was getting 8 hours of sleep, so I really didn’t consider this to be a problem. For a long time, I was in the Precontemplation stage regarding my sleep habits. They were out of sight and out of mind.
At some point, I realized that, too often, I was not getting enough sleep, which left me feeling run down and susceptible to getting sick. I noticed that I was snacking late at night which led to weight gain. I also realized I was wasting a lot of time watching TV in the evening. I began to wonder if my priorities were out of alignment and how changing my sleep habits might play a role in that. This is the Contemplation stage of behavior change, a time of dawning awareness that things are perhaps not as they should be.
The issues I was becoming aware of, motivated me to want to change my sleep patterns. Any Preparation stage for changing sleep habits will likely involve your alarm clock. Gradually, I began to work my way toward a 10:00 PM bedtime and a consistent 6:00 AM wake time. I was not always successful but was on the front end of developing new habits, using my alarm clock as my guide.
Before long, my sleep routine became consistent, keeping the same bedtime and wake time during both weekdays and weekends. I enjoyed having extra time in the morning for exercise, reading and prayer and began shifting my bedtime even earlier, to my current 9:00 PM “hard stop” and my 5:00 AM (sometimes earlier) wake time. This process took me from Action stage to Maintenance stage which I enjoy today.
Yes, I enjoy my sleep routine. It allows me to start my day off on the right foot. Watching less TV at night means fewer wasted hours of my day – and fewer calories too! I have more mental and physical energy and I am rarely sick. This is how we come to the Termination stage, where we no longer desire the former behavior because it no longer serves us. We come to prefer our new behaviors because we feel better than before, gaining a greater sense of control, or agency, over our lives.
Spend some time thinking about your own desires for behavior change. Start with something you believe you can change and then work your way through the stages of this model. I should add that this process can take a long time – sometimes a lifetime! It took me twenty years to transition my sleep patterns and the timeline was determined by my levels of awareness, readiness and motivation along the way. What are you ready to change?
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being