Are You Ready for change?

Change what? Most people have certain ideas about what they need to change in their lives. For some, it’s their relationship with food, including what they eat, when, how, in what quantities and frequency. Others will say it’s their relationship to exercise and physical activity that needs to change. While others desperately want to break their smoking habit.

Some people are aware they need to make these changes in their lives, but don’t know where to start. This issue of where to begin is central - you can only begin where you are. To help figure out where that is, the stages of change theory by DiClemente and Prochaska can be helpful.

What stage are you in?

Knowing what stage you are in will inform you about what you need to move forward.

Stage 1: Pre-contemplation

In this stage a person has no intention or plan to change. They may not see any need for change, or think it is not possible so why bother.

• If you are in this stage, you are not ready for change.

Stage 2: Contemplation

Contemplation is the stage in which people are aware that they need to make a change and are seriously thinking about overcoming it (but have not yet made a commitment to take any action).

• In this stage, you may begin to weigh up the pros and cons of making a change. Giving up an enjoyed behaviour (i.e. smoking, eating unhealthy snacks) often causes you to feel a sense of loss despite the perceived gain. Create a For and Against list.

Stage 3: Preparation

During the preparation stage, people prepare to make their specific change. They may experiment with small easily manageable changes as their motivation to change increases.

• For example, if you’re in this stage you may try sampling low-fat foods as part of a healthier eating lifestyle, or reducing the number of cigarettes smoked.

Stage 4: Action

Action is the stage in which individuals actually make a change in their behaviour in order to overcome their problem. This stage requires considerable commitment of time and energy. Many failed New Year's resolutions provide evidence that if the prior stages have been glossed over, action itself is often not enough. However any action taken (even if it fails) demonstrates there was a desire for lifestyle change.

• You are actually making those changes! For example exercising three times a week, stopped smoking or eating a healthy and balanced diet.

Stage 5: Maintenance

Change often does not happen and then last forever. There will be lapses, slips, returns to old habits and patterns. But a lapse does not have to turn into a full relapse and there can be important lessons learned in the midst of a backward slide, including how to deal with a problem the second time around and how to get yourself back on track.

• In this stage, you are still exercising three times a week after six months so are maintaining your currently active lifestyle. Alternatively, your stop smoking attempt may have failed (a lapse, or a full relapse)

How to make you healthy lifestyle changes last!

Would you run out of fingers, and maybe even toes, if you used them to count your tries at adopting a healthy lifestyle? Many of us would. The reason? Often it’s that we need to change how we try to make changes. How we make the journey, not whether we always reach our exact goals, determines our success.

If you're thinking about making another run at a healthy lifestyle, consider these steps along the way.

Get real

Whether we're trying to start eating healthier or become more physically active, the first step is to be clear about our goals...and clear whether they are something we really can achieve. For example, if you currently walk once a week, and you begin to strive for five, what's the chance you'll get there regularly? Immediately trying to fit four extra workouts into your busy week may leave you struggling. Instead, think about an initial goal of walking twice a week. Small increases build on your chance of success. As you feel good about your ability to do one extra walk, you'll see your motivation increase to then include another, until you reach that higher goal.

Get committed

You need energy and dedication to find those healthy lifestyle behaviours that work for you. Which of these statements sounds like you? "I'll try to walk twice a week," or "I'm committed to walking twice a week." It's much easier to shrug off the former promise to yourself.

Reward yourself

Build your self-image as a winner by acknowledging and celebrating your small successes with ways that are meaningful to you. It's all about feeling good and keeping yourself going.

Remind yourself

Whether it's remembering to eat breakfast, drink more water or getting in that two-mile walk, add your new behaviours to your 'to do' list. When you check them off as done, you'll also give yourself an extra boost of satisfaction.

Get support

Support is one of the key predictors of success at lifestyle change. Buddy up with friends, family or work colleagues to accomplish your goals. Read inspirational books or success stories. Try and join a group, as other members can often at as your support while also becoming your friends!

And remember...

While it may seem to take a lot of work when we first start making healthy lifestyle changes, they can become second nature after a while. So hang in there with your new positive behaviours. Soon, they'll just be the way you do things!