STAGE
|
CHARACTERISTICS
|
PROCESS
STRATEGIES |
Pre-contemplation
(What problem?) |
- I’m not ready to change
and may not need to change.
- Maybe YOU should change.
- I’m okay the way I am, I think. |
- Make a list of the benefits of
change.
- Discuss the need for change with someone you respect.
- Complete a Health Risk Assessment. |
Contemplation
(Not quite ready) |
- I know I should change, but . .
.
- I’m not sure I can do it.
- I need more information.
- If only it were easier . . . |
- Make a list of pros and cons.
- Read about your problem/need area and be open
to new information.
- Talk to someone who has already made the change. |
Preparation
(I will, soon) |
- I’m making plans to get
started in the next 30 days.
- I’ve tried before and it didn’t work,
but I’m going to do better this time.
|
- Write down your goals; be realistic.
- Don’t expect miracles.
- Keep a log of current behaviours.
- Make a verbal commitment to those close to you. |
Action
(Real behaviour change) |
- I have made changes and I’m
working at maintaining them.
- I know I may have lapses but I’m determined
to succeed.
- I need all the support I can get.
- I have built-in rewards to help me keep to my
plan.
|
- Get help in formulating your goals.
- Develop a step-by-step plan of action.
- Ask for support from those close to you.
- Make a plan to deal with any lapses. |
Maintenance
(Hang on to the changes) |
- My changes are benefiting me.
- I know I need to keep focused and not revert to
old habits.
- I know what to do if I start to lose motivation. |
- Increase, improve, and add variety
to your program.
- Maintain a plan for dealing with lapses.
- Chart progress, reward yourself, be positive.
- Continue to seek support from others. |
Termination
(The ultimate goal) |
- I am completely self-motivated now but I also
know that I can slip.
- I still need support.
- I believe I can handle whatever comes along.
|
- Continue to seek support.
- Keep a record of your on-going success.
- Help others who desire to change.
- Be supportive to friends and family. |
