When I first explored coaching, I was encouraged to develop a program with a super catchy name. I had considered The Change Effect but decided that doesn’t have the pizazz I want for my clients.
But it does have a powerful message.
To ‘effect change’ means to create new change. The Change Effect is the power my clients hold within themselves. The common theme among my clients is that “change is hard”. It seems cliché, but, if we say it’s hard, it will be hard.
Change is anticipated throughout every stage of life. The saying goes something like “change is inevitable”. Why do people say it’s so hard? Intentional change requires work. The first order of business is to view change as a process and to view work as rewarding. Work is not hard and following a process is not hard.
Let’s reframe the common theme to “change is rewarding”.
Modifying behaviors is like a total re-wire of how our brain works with respect to those behaviors. It is powerful to know that we can take our lives to a new place and challenge our limitations to live a fuller life.
There are five stages of change outlined in the transtheoretical model of behavior change (TTM). To break that down to something easily digestible, this change model can be applied to many aspects of behavior change. It was originally developed to help people to quit smoking in the 1980’s.
The Five Stages of Change
Precontemplation: The idea has not materialized.
· If you’re in this stage of change, you don’t see the need for change and have no intention of changing your behavior.
· When family, friends, or even physicians, encourage you to change, you are not entertaining their idea.
· You have no interest in exploring information on the change suggested or the concern presented (like risk of heart disease or a heart-healthy diet).
· People tend to hang out in this stage until the idea becomes their idea.
Contemplation: The idea has materialized.
· This is the stage of ambivalence. You are thinking about making a change at some point in the future.
· You are making a list of pros and cons, contemplating change.
· Embracing the idea, you are gathering information and preparing to make decisions.
Preparation: The idea is a good idea!
· You are preparing for change.
· You gathered information and developed your plan.
· You are ambitious and excited. With that ambition, you have set your target goal and timeline.
· Are your expectations realistic?
Action: Change is rewarding!
· You set your plan in motion.
· You are implementing your behavior change-plan and have been at it for less than six months.
· You are unique. Your experience is based on your commitment and adherence. Giving yourself grace as you embrace these new habits is key to long-term success.
· You may fluctuate from feeling vulnerable to feeling empowered and confident.
· This is where the work happens – this is where change gets a reputation for being ‘hard’.
· We reframe that reputation and embrace that change is rewarding!
Maintenance: Super-Hero Status!
· You have consistently implemented your new habit for more than six months.
· It feels great – you are autonomous and have gained confidence!
· You are considering additional areas of your life that would benefit from behavior change – you’ve experienced success and you are self-motivated.
For example, your target behavior was to move your body more. You implemented a behavior change plan that incorporated walking into your daily routine. You decide to seek support to develop a plan to add strength training, too!
Coach’s Corner:
Precontemplation stage?
· If your idea has yet to materialize, give yourself grace.
· If your support system is nagging, consider an open mind to seeking more information.
· What are your personal values?
· Are barriers to change preventing you from making their idea your idea?
Contemplation stage?
· Seek information and support.
· Consider strategies for changing your behavior; what works for you and your lifestyle?
· Advancing to the action stage of change should feel exciting. Make sure your plan is personalized and attainable. Set clear SMART goals.
· Does your plan make the change feel complicated? Sometimes, it is as simple as making it simple. Break it down to smaller changes that lead to the overall change desired.
Preparation stage?
· The key is goal setting.
· Set realistic goals and tie them to a realistic timeline.
· Adherence is more challenging if expectations are unrealistic.
· Focus on goals that are attainable.
Action stage?
· This is where you reap rewards.
· It’s a vulnerable stage and may feel uncomfortable.
· Your commitment and your mindset will be critical drivers.
· Be aware of barriers that present and reevaluate strategies to overcome those barriers.
· Reevaluate goals regularly and adjust accordingly.
· Success comes with adherence. Adherence comes with consistency.
Maintenance?
· Seek support -- sometimes change happens and relapse follows.
· Don’t allow a temporary set-back to throw you off your game!
· Re-evaluate your plan, your goals, and your strategies.
· Keep moving forward!
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