Change occurs as a process, not an event. Change doesn't happen instantaneously because there was an announcement, a realization, or even a decision. Individuals do not change simply because they decided to do things differently.
When we experience change, we move through a transition from what we had known and done in the past to arrive at a desired new way of thinking, behaving, and performing. Recognizing that change is a process with distinct phases allows us to experience greater success and longer lasting results.
It is easy to see changes in nature occurring as a process. When we think about a caterpillar turning into a butterfly or the leaves changing colors as we shift into cooler weather, we can easily appreciate the process of change. But when we begin changing our own habits and behaviors, we often expect results immediately and forget the fact that change does not happen instantaneously.
What Stage of Change Are You In?
As we create the changes we want to see in our lives it can be very helpful to recognize what stage of change you're in. Knowing where you stand in the process can increase your motivation, empower your success, and keep you from beating yourself up over imagined failures.
Contemplation:
In this first stage, you are thinking about change and becoming motivated to get started. At this point, you’ve realized that there’s something in your life that isn’t working for you as well as you’d like it to, or that just isn’t working for you at all. You’ve started to think about how much better things could be if you could change that habit, feeling, or behavior.
Make a list of all the ways you’ll benefit from changing. This will keep you motivated, and give you the personal buy-in that you’ll need to stay on track. You can refer back to it and add to it as you move through the process.
This is also the time when you may start to think of roadblocks. Maybe there are things that have held you back in the past, and maybe you’re holding on to some limiting beliefs. Whatever they are, those things that had held you back in the past can now become every reason why you can succeed now!
Your imagination does an amazing job of creating scenarios and potential outcomes. The trouble is they aren’t always based on reality. To keep things in perspective, make a list of the roadblocks you think you’ll face as you take steps to create your desired outcome. Next to each thing on your list, jot down some potential solutions to working around them. Those solutions can be anything from moving where you keep the cookies to getting help from a professional who specializes in the things you’re working on.
Preparation:
At this point in the process you’ve decided that you are going to change and are ready to take action. You’ll start by setting some goals, and yes - write them down! Goals work best when we can reach them, so make small reasonable changes that you can live with and build up over time.
If you have a pretty sedentary lifestyle right now and your goal is to be more active, it may not be reasonable to set a goal of walking three miles a day. Start by walking for 30 minutes each day for a week, then increase it to 45 minutes the following week, and so on.
You can write out the steps you’re going to take each week, or plan them out as you go. Keep your desired outcome in mind as you plan out what steps you’ll take to get there.
Action:
In this third stage of the process, you are acting on your plan and making the changes you set out to achieve. You’ve made progress towards your desired outcome and are adjusting to the changes you’ve created.
This is a great time to look back at your list of perceived roadblocks and benefits. You’ll be able to recognize now how some of those barriers were easy to overcome, and add to your list of benefits.
Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course. Keep adjusting your goals as your needs and abilities continue to change.
Maintenance:
Your changes have become a normal part of your routine. Any setbacks or slips you may have experienced haven’t stopped you because you’ve been able to use them as tools to adjust your strategy.
Revisit your goals and think of ways to expand them. For example, if you are comfortable walking 5 days a week, consider adding strength training twice a week. And don’t forget to enjoy your success - you deserve it!∎