The hardest part is starting somewhere. Most people know what they need to do. We read articles, see blog posts, get bombarded by social media & influencers, all talking about what we 'should' and 'shouldn't' be doing, what has worked for them, and the products that we should buy because they say so. If you're starting from scratch, OR if you are just starting over again, it all begins with finding your 'WHY'? Just as we would with exercise, we start from the beginning. Prochaska and DiClemente in the late 1970s developed what is called the Transtheoretical Model of Behavioural Change. This model is the foundation of what I teach in my health classes, not only because it is brilliant, but because it works, and it is identified not only in fitness but also in everything else in life, connection, sleep, nutrition, addition... everything can stem from this model. So, here we go!
There are 5 stages (I am a visual person so I have a model for you to see what this looks like). It is a circle and there is a reason for it being a circle (I will get to that!).
Pre-contemplation - Contemplation - Preparation - Action - Maintenance
Stage 1~ Pre-contemplation: This is the stage where an individual is not willing to make a change. There is possibly something in their life they know they should change, but they are in the mindset of "well, that won't happen to me", or they may not even know they need a lifestyle or behavioural change. This individual may not even see the benefits of changing or the negatvie aspects of not changing a behaviour of theirs.
Stage 2~ Contemplation: In this stage, the individual starts to see that their behaviour might be a problem. The individual might still be apprehensive about changing but starts to view the pros of changing their behaviour and the cons of sticking with the same behaviour.
Stage 3~ Preparation: This is a key stage. This is also known as determination. The individual has decided that within the next 30 days, they are going to take small steps towards behavioural change. They have found their motivation - their reason to change to lead to a healthier lifestyle and quality of life! - this includes making SMART goals! (This will be explained in another post!)
Stage 4~ Action: People have recently changed their behaviour - this is defined as happening within the past 6 months and then intend to keep moving forward with their behaviour!
Stage 5~ Maintenance: This stage is what is amazing about this cycle! After 6 months of sustained small changes, the behaviour you have worked on has been changed!
This is the stage where an individual is not willing to make a change. There is possibly something in their life they know they should change, but they are in the mindset of "well, that won't happen to me", or they may not even know they need a lifestyle or behavioural change. This individual may not even see the benefits of changing or the negatvie aspects of not changing a behaviour of theirs.
In this stage, the individual starts to see that their behaviour might be a problem. The individual might still be apprehensive about changing but starts to view the pros of changing their behaviour and the cons of sticking with the same behaviour.
This is a key stage. This is also known as determination. The individual has decided that within the next 30 days, they are going to take small steps towards behavioural change. They have found their motivation - their reason to change to lead to a healthier lifestyle and quality of life! - this includes making SMART goals! (This will be explained in another post!)
People have recently changed their behaviour - this is defined as happening within the past 6 months and then intend to keep moving forward with their behaviour!
This stage is what is amazing about this cycle! After 6 months of sustained small changes, the behaviour you have worked on has been changed!
The average individual should get 150 minutes a week of physical activity - this is at a moderate intensity level, which means you should have trouble carrying on a conversation because of your breathing. That is the minimum. This means, 22 minutes a day, start moving. Not only is activity good for your brain, but it decreases the risk of chronic diseases, diabetes, cancer, stroke, etc. With just 22 minutes a day, you can change your life!
You are human! Yes, the birthday celebrations, holiday festivities and emotionally distressing events that are all a part of life have the potential to put you into a relapse. IT IS OKAY! The reason for the circle, It is a cycle! There are times we will go through the cycle, once, twice, or even more throughout your lifetime. The craziest thing is that you have already gone through this cycle! Think about your life. What is something that you have wanted SO badly, you were so motivated for it that you decided to put in the effort and work to make it happen... that is the transtheoretical model in action! You did it already! Why not do it again to make a healthier lifestyle?!
We need to give ourselves more grace and realise that we can't always be perfect and when we are making a change to our behaviour, it takes time. We will have to overcome obstacles, face adversity and possibly, have to start all over again. However, overcoming those obstacles, facing that adversity and starting over again, will make you stronger. You will learn from those mistakes, reevaluate what your motivation truly is, and find a way to keep pushing forward.
So, here is the final point. FIND YOUR REASON WHY. Why do you want to change? What is going to motivate you to get out of bed every day, put your shoes on and go for a walk? Even if it is 10 minutes a day, or as Glen suggested, 15 minutes a way from your work or home on a lunch break. Even if it is raining outside, you have homework or you are tired, stressed, frustrated with life, start small. Start somewhere. AND BELIEVE IN YOURSELF! It takes 6 months to make a behavioural change. Take a look at your life, could you have fit 6 months changing a behaviour in there somewhere? The time will pass by anyway, why not start today?
Bridget Rhine, Director of Health & Fitness
