“New goals don’t deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results.” James Clear, Author of Atomic Habits
How many times have you intended to make a change and found yourself repeating the unwanted behavior almost automatically?
Maybe the intention is strong at the start of the day, but nonexistent by the time the evening rolls around—fatigued from the effort of white knuckling, avoidance, resistance and denial.
On the other hand, maybe in the hustle and bustle of the day, you have a tendency to even forget that there’s a change you’d like to make? I hear this especially from busy NEW mothers all the time!!
If this is you, try post-its anywhere and everywhere with reminders to do “x” and be specific!
For example, Hydration–drink 1 tall glass of water before 8 AM, Exercise–do 10 squats now, Nourishment–Am I hungry? Do I need to eat?, Breathing–take 1 intentional diaphragmatic breath now! This may seem overly simplified and even silly…until you’re at home with a newborn and recognize just how easy it is to forget to take care of these basic needs!
Maybe the events of the day leave you leaning into comfortable, automatic behaviors just by default? (Hello, nut butter jar + spoon. Insert your vice of choice!)
Whatever the case, behavior change is hard.
It takes mental and emotional energy, it takes consistent awareness and commitment to change. This requires real effort.
And to be effective, it also requires accurately clarifying your stage of Change. This might be a new concept for you and if so, that’s great news! Learning about the stages of Change and being able to accurately identify where you are on the continuum, will move you one step closer to successfully making the change(s) you desire!
As a Certified Health Coach, I am trained to recognize a client’s stage of change and then to employ targeted strategies based on that stage to help move them in the direction of the desired change. My hope is that today’s newsletter might help you to get curious about where you are in terms of readiness for change. Perhaps that awareness will provide clarity for next steps?!
Maybe you will realize that you’re actually NOT ready for change OR that you’re further along in the process than you believed. Perhaps you will be inspired to reach out for support. If that’s the case, you know where to go!
The Transtheoretical Model (developed by Prochaska and DiClemente) proposes that individuals fall into different categories when it comes to to behavior change: each category has a typical feeling associated with the readiness for change and that once the stage of change is correctly identified, particular strategies can be employed to increase the chances of success with the desired change. The image below shows these different stages beginning with Precontemplation and following clockwise to Termination.
Looking at this, it can be tempting to believe that once you’re on track, you’ll stay on track moving around the circle in a clockwise fashion. But, one thing I know for sure is that Change and the process of making Changes is not linear. We can expect to slide back, to fall off, to change course. It’s all part of the learning and growth. Each time we resume the journey, we return with new information and insight, hopefully nudging us one step closer in the direction of change. While you can work through this on your own, this can all be made much easier with a coach!
| “No therapy is any more successful than the change strategies that determined, persistent, and hardworking individuals develop for themselves.” (Prochaska, Norcross & DiClemente, 1994). |
Here’s what you might think/hear yourself saying in each stage.
Sources: Modified from Mindbodygreen Health & Wellness Coach Certification Curriculum (2023). Originally compiled by Danya Jondal, MA, NBC-HWC and Darshi Shah, MS, NBC-HWC; James & Janice Prochaska, Changing to Thrive (2016); Margaret Moore & Bob Tschannen-Moran, Coaching Psychology Manual (2010)
Something to Try: Identifying Your Stage of Change
I wonder if you can identify a Change you’re trying to make and then, hone in on your own stage of Change based on this grid and information?
Are you surprised by what you’re finding? Are you wondering where to go from here?!
Let me know your thoughts, your questions!! I so love hearing from you!
Something to Create: An Intention for the Week
Set aside some time today to get intentional about your week ahead. Look at your schedule, your commitments, your desires. Consider your energy, your health, the health of your family (we are in the thick of back to back colds here ).
Once you have this bird’s eye view, set an intention for the week.
This can be as simple as having an “Anchor Word” you come back to throughout the week (ie: calm, patient, grounded, productive, focused) or perhaps it looks like the intention to walk (for any length of time) each day despite the rain/cold because you KNOW just how much better you feel when you do!!
This week, I’m anchoring onto “Perspective” and planning to Walk, Walk, Walk!
Something to Consider
One more from James Clear as we wrap up today:
“The days can be easy if the years are consistent. You can write a book or get in shape or code a piece of software in 30 minutes per day. But the key is you can’t miss a bunch of days.“
What is something that you’re working on consistently and where would you like to be in one year, three years, five years with this consistent action in mind? Health Coaching can help.
My invitation for you? Get started with a free Discovery Call to learn more, ask questions and to see if Health Coaching is the right fit for you in 2024!
Please email me to arrange our call!