Even when a person feels that she or he woke up one morning and suddenly was motivated to make a life change, and even if the narrative is told that way, it’s probably not quite accurate. More likely, increments of change had been percolating and accumulating, one step at a time, in the person’s subconscious.
We learn from a guest New York Times columnist called A.D.A.M. that motivation is not a discrete event but a process. Furthermore, the process is not straightforward but may be more of a matter of “two steps forward, one step back.” The writer cautions:
Behavior change expert James Prochaska and his colleagues outlined a theory, which has been supported by numerous studies, showing that people cycle through a variety of stages before a new behavior is successfully adopted over the long term…. [P]eople do not proceed from one stage to another in a simple, step-by-step fashion. They actually cycle or spiral back and forth.
According to this paradigm, the earliest stage is pre-contemplation, in which the person does not even consider making any major lifestyle change that will lead to a healthy weight. But when the notion sneaks in of, for instance, starting an exercise program, the person can benefit by collecting anecdotal evidence from at least four personally known people who can testify to their own experiences and supply concrete confirmation. The benefits, in other words, must be identified but not in some impersonal way like reading a magazine article. Apparently the real-life element is important here.
Moving on up
In the second stage, contemplation and information gathering come to the fore. It’s helpful for the person to recognize certain facts, such as the wonderful variety of forms of physical activity that are available. It might be important for the person to realize that exercise does not have to be done in huge, exhausting doses, but that it can be apportioned out throughout the day. This is when roadblocks are identified, as well as ways to get past the roadblocks. The ultimate goal of this stage is to make a commitment.
Stage 3 is concerned with the formulation of a specific plan of action, in order to ensure a successful “launch.” Stage 4 is all about action, where the thinking and planning manifest in actual behavioral change. On the surface, it appears to be the most significant stage, but it can’t happen without the preceding ones. The person is advised to provide self-reminders and allow for small rewards. Momentum is established, with progress that is perhaps slow but hopefully steady.
Stage 5 is maintenance of what has become a habit. By continually reminding oneself of the benefits already gained and the ones that will come about in the future, the person uses mental strength to stave off any chance of relapse. If boredom is a problem, the task here is to find ways to bring in variety, challenge, and excitement.
Your responses and feedback are welcome!
Source: “Motivation,” NYTimes.com, 03/11/14
Image by Kristin Schmit