When you want to accomplish some kind of goal, there is no single solution that works for everyone. You may have to try several different techniques, often through a process of trial and error, to achieve your goal.
It's during this period that many people become discouraged and give up on their behavior change goals. The keys to achieving and maintaining your goals are to try new techniques and find ways to stay motivated.
The Stages of Change or Transtheoretical Model(TTM), introduced in the late 1970s by researchers James Prochaska and Carlo Di Clemente. In this model, change occurs gradually and relapses are an inevitable part of the process.
Stage 1: Precontemplation
Characteristics
Denial
Ignorance of the problem
Strategies
Rethink your behavior
Analyze yourself and your actions
Assess risks of current behavior
If you are in this stage, you may feel resigned to your current state or believe that you have no control over your behavior.
If you are in this stage, begin by asking yourself some questions. Have you ever tried to change this behavior in the past? How do you recognize that you have a problem? What would have to happen for you to consider your behavior a problem?
Stage 2: Contemplation
Characteristics
Ambivalence
Conflicted emotions
Strategies
Weigh pros and cons of behavior change
Confirm readiness and ability to change
Identify barriers to change
During this stage, people become more and more aware of the potential benefits of making a change, but the costs tend to stand out even more.
In this stage some important questions to ask yourself: Why do you want to change? Is there anything preventing you from changing? What are some things that could help you make this change?
Stage 3: Preparation
Characteristics
Experimenting with small changes
Collecting information about change
Strategies
Write down your goals
Prepare a plan of action
Make a list of motivating statements
During the preparation stage, you might begin making small changes to prepare for a larger life change.
Stage 4: Action
Characteristics
Direct action toward a goal
Strategies
Reward your successes
Seek out social support
Stage 5: Maintenance
Characteristics
Maintenance of the new behavior
Avoiding temptation
Strategies
Develop coping strategies for temptation
Remember to reward yourself
During this stage, people become more assured that they will be able to continue their change.
Stage 6: Relapse
Characteristics
Disappointment
Frustration
Feelings of failure
Strategies
Identify triggers that lead to relapse
Recognize barriers to success
Reaffirm your goal and commitment to change
While relapses can be difficult, the best solution is to start again with the preparation, action, or maintenance stages of behavior change.