The 5 stages of change (guest post).

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I thought about starting off with some sappy homage to Carla about how much Iā€™ve loved reading her blog over the years, and what an inspiration she has been to me, but she already knows that and if you are reading this today then you probably already know it as well.

So, Iā€™m going to introduce myself; Iā€™m Erica.

Iā€™m a generally happy, healthy person who used to be very unhappy and unhealthy.

I went from being morbidly obese (according to my BMI) to a 2x marathoner getting ready to start training for my next 2 marathons and my first ultra (which Iā€™m still in denial about.)

Iā€™m not special.

Iā€™m just stubborn and decided a few years ago that I didnā€™t want to spend the rest of my life unhappy.

In the last few years I’ve been able to quit:

  • Smoking: I smoked a pack a day (or more!) for about 8 years and quit 2 years ago
  • Tanning: After my first job in a tanning salon at 19 I tanned 5-6 times a week for almost 10 years. Quit last Summer!
  • Being Obese: My BMI was over 30 for a few years and I successfully lost (and kept off) 55 pounds for the last 4 years
  • Eating Meat : I became a vegetarian over 7 years ago out of respect for animals and my own health.

One of the most common questions I get is: How?!

I’ve discussed a little bit on finding the motivation to eat right and workout before but I gave a lecture on the topic of ‘committing to a change’ in my Drugs & Behavior class that I knew would be perfect to share here.

The Transtheoretical Model to Change is often used to describe the process addicts go in deciding to go to rehab. However, I ask my students to apply these stages to any change they are hoping to make in their life and this process can be applied to anything! Quitting smoking, eating right, exercising more – anything that you are currently unmotivated to actually commit to, but are entertaining the idea of trying. In counseling some addicts will undergo a type of therapy called Motivational Interviewing where a counselor basically helps them find motivation to propel them through the 5 stages of Change.

The 5 Stages of Change

  1. Pre-contemplation: Have zero desire to make a change and may not even be aware that you need to (in denial)
  2. Contemplation: You plan on making a healthy change in the next 6 months but are still kind of ambivalent about it so you don’t really care to start.
  3. Preparation: Now youā€™re ready to make a change within the next 30 days. You start to take small steps like telling friends and family what your goals are.
  4. Action: It has been less than 6 months since you’ve made your change. Here you need to find ways to stay committed and watch out for relapses into your old ways!
  5. Maintenance: It has been over 6 months since you made your healthy change. Congratulations!.

How do you move from one step to the next? Wikipedia offered therapists 10 great strategies to help make and maintain the change. I havenā€™t had any ā€˜junk food relapsesā€™ since I stopped losing weight about two years ago. I know what it feels like to be overweight, and I know what it feels like to be healthy, and I cannot ever imagine going back to the way I was.

Need even more inspiration? Rock out to some classic M.J.! Seriously. Blast this shit and commit to yourself.

What change are you trying to make?

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Comments

  1. LOVE IT! Congrats on making such positive changes in your life! My mantra has always been is that you have to really, I mean REALLY want it to change your lifestyle. You have proven that it is totally possible when you think that way! Great job!

  3. I had no idea there were stages, but now I can see that I have moved through them in the past. Change is never easy and now I can see why!

    • I definitely think that’s the hardest stage. That’s why I encourage all of my clients who are trying to lose weight/stick with a fitness program to plan ahead for relapse. How they’ll handle it and what they can do to try to avoid it!

  5. I LOVE Erica! She is so inspirational, not only for her accomplishments, but because she is so REAL and relatable. So glad you had her post today Carla!!! Love you both!

  6. I’m trying REALLY HARD to change weekend habits. While I do like to drink and socialize with friends, those types of things always are accompanied with overeating for me. I have no problem controlling the alcohol (or choosing not to drink at all) – it’s the FOOD that’s so hard. It seems like my weekday standards of moderation and only eating until I’m full go completely out the window. I’m getting better, but it’s definitely not an easy habit to break.

    • Ugh – that is a rough one! I rarely go out anymore since it can be so challenging to keep making healthy eating choices (especially the next morning!)

    • I feel like every time I get ahead of the game, or figure out what works for me, I’m suddenly faced with new challenges! I turned 30 and everything started breaking down lol.

  8. I go through steps 1-3 but never get to step 4. I have the equipment at home, I have bought the dvd’s, yoga mats, containers for portion control, even shakes but never get to stage 4. I am the heaviest I have ever been in my entire life and I just turned 42 yrs old. I am a smoker and severally out of shape. Last week I do have to say that I walked 2.5 miles and committed to my daughter last night who has now a 3 wk old baby that we need to start walking at least 2 miles a night. She wants to get out of the house and get back in her pre-baby body so I know she will keep me on track.

    Thanks for the article I never realized there were steps either. Keep up the great work!!!!!

    • You have all the tools you need to succeed and now a partner to help keep you accountable – you’ve got this! 2 miles a night will do SUCH wonders for you mentally and physically.

  11. I’m not currently trying to change anything. I’m finally, at 47, fairly satisfied with my life. Family, work, friendships, health; it’s all good.
    But I love this stages of change model. I find it very helpful when I’m first working with a client to figure out which stage they’re at and tailor their program to it. Most are stuck between 2 and 3. If they’re still at 1, I tell them to come back later šŸ™‚

  12. We’ve discussed these stages more than once on a forum i belong to, and they are very useful as we discuss our next steps and whether we are ready or not.

    Right now, i’m in pre-contemplation of a couple of things, but need to find the time to get into the next phase.

  13. Made the commitment to change my eating/activity levels when I was 16. I can actually go back to the very moment. That was 45 years ago. Happy and healthy for the most part (some things are out of one’s control!) since then. Never go back! You won’t I can tell…

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