The Transtheoretical Model sounds fancy and complicated but it’s actually quite simple and intuitive
A new year brings a lot of things and one of the first that comes to mind are New Year’s resolutions. Resolutions can be tricky; sometimes it becomes mere lip service and rarely makes it past January. This is a shame as a lot of resolutions are meaningful, important, and can impact our health and well-being immensely.
This is where I would like to help using the Transtheoretical Model (TTM). Don’t worry, it just sounds fancy and complicated but it’s actually quite simple and intuitive.
The TTM basically breaks down our process of eliciting change into stages: precontemplation, contemplation, preparation, action, maintenance. The goal is to transition from each one such that we are able to make gradual positive changes towards fulfilling our new year’s resolutions.
Precontemplation
This stage is summed up by the word “I cannot” or “I will not.” It is a stage of defiance or ambivalence towards a goal or outcome. It can be because of one’s resistance to change or lack of the necessary tools, knowledge, or support to even entertain the idea. To break out of this stage, entertain the thought of changing: by understanding the benefits of the resolution we want to achieve. We need to realize that our current habits are a barrier to higher goals in life (such as longevity and health).
Contemplation
“I may” best describes this stage and shows an intention to start. The timeline may not be definite yet but is usually within the six-month range. It is still clouded by ambivalence but ultimately, the desire to change starts to overpower these barriers. To progress to the next stage, you would need to understand that the benefits of your resolution outweigh the difficulties and sacrifices it entails.
The Transtheoretical Model basically breaks down our process of eliciting change into stages: precontemplation, contemplation, preparation, action, maintenance. The goal is to transition from each one such that we are able to make gradual positive changes towards fulfilling our new year’s resolutions
Preparation
This is summarized by the words “I can” or “I want” and is characterized by a need to change within a shorter timeframe (usually 30 days). The resolve is more steadfast and concrete; it involves a definite action plan. One of the tricks often done during this stage is what’s called counterconditioning or substitution. For example, “whenever I want to eat junk food, I go for a run instead.” The goal here is to write down and formulate a plan. The goal is to turn desire into action.
Action
From wanting to, we are now in the “I am doing” phase. While it might seem that we have already achieved our goals here, take note that most are prone to relapse during this stage. The body is doing it but there will be a lot of temptations, setbacks, and obstacles along the way. The trick is to strengthen resolve. A good way is to remove temptations and cues.
For example, throw away junk food you have lying around or don’t go to a restaurant that mainly serves the bad food you’re avoiding. Another way would be to seek a support group that can help you achieve your goals. The goal is to look for support, not overdependence or extreme challenges.
Maintenance
This stage is an evolution of the action stage and involves the words “I am still doing.” The timeframe in which you have stuck to the resolution is usually more than six months. While there is a smaller chance of relapse, there are still obstacles involved here: one of which is boredom. Boredom is a difficult thing to manage; routine is an effect of habit, however routine is also at high risk for monotony. Being bored or lazy may be a normal part of this routine and that’s why the choice to keep going should be reinforced all the time. This can be done through new challenges, different approaches, or even new company in maintaining your resolution. The goal is to avoid relapse and the longer you are maintaining, the lesser the chance for relapse (usually).
The maintenance stage is an evolution of the action stage and involves the words “I am still doing”
Relapse
Surprise! This is a “hidden” and should-be-avoided stage that some people encounter because of a few reasons. They can be brought about by stressful events, inadequate motivation or coping skills, lack of social support, or bad environmental cues. By identifying these triggers, we can better avoid going into this stage. The most powerful and holistic way to avoid relapse is to get support. This can be through your loved ones, workout buddies, competition, or coach. Just make sure you surround yourself with the right people and you’ll be fine.
At the end of the day, the reasons why we want to fulfill a New Year’s resolution are not enough. We need to arm ourselves with the necessary tools, support, and actions to elicit the change. Just remember, even if people think that your goal is small, trivial, or irrelevant, as long as it is important to you, then go for it.