Maintenance

In this stage of change, an individual acknowledges the problem and begins an internal debate about pursuing change. A lot of time may be spent in this stage as many may not be ready to commit to changing.

People often get stuck in this stage going back and forth between measuring the benefits and costs of behavioral change. A thorough cost-benefit analysis followed by a troubleshooting session can be helpful here, especially if it is done in written form.

In this stage of change, individuals commit to the intention of changing in the immediate future and have accepted the costs and benefits. What determines the success of an individual in this stage is their commitment to exploring, planning and insuring.

Set up contracts with yourself, by setting specific measurable goals, and detailing how you will accomplish the task at hand, including contingencies in order to stay on track. 

Making resolutions requires no effort, but if we decide to suddenly shift towards improving too many of our behaviors at once, it can backfire.

Focus on one thing that you want to change, at a time, and commit to it.

You may not be able to change the external circumstances, stressful situations, or work environment. What you can do is control how you react to negative forces and stressful situations.

For example: If you get unhealthy food at your home, you can control how or when you eat it.

• A 2011 survey found that 27 % of respondents identified a lack of willpower as the primary factor keeping them from reaching their goals. 
• One study found that students who exhibited greater self-discipline had better grades, higher test scores, and were more likely to be admitted to a competitive academic program. 
• The study also found that when it came to academic success, self-control was a more important factor than IQ scores.
• A health study found that people who were rated as having high levels of self-control during childhood continued to have high levels of physical and mental health in adulthood.
• Research has found that self-control is a limited resource. In the long-term, exercising self-control tends to strengthen it. 
  

A lack of willpower is not the only factor that affects goal attainment.

• There needs to be a clear goal and the motivation to change. Having an unclear or overly general goal and insufficient motivation can lead to failure.
• You need to monitor your actions daily towards the achievement of the goal.
• You need to have willpower.

The Kubler-Ross Model, also known as the five stages of grief, consists of the various levels of emotions that are experienced when facing trauma. The five stages are denial, anger, bargaining, depression, and acceptance.

After the model was widely accepted, it was found to be valid in a majority of cases and situations related to change.

The Kubler-Ross Change Curve is also true when it comes to business, work, or employment.  

Change can cause a lot of upheaval to the employees. If there are improvements to be made in systems and policies, the employees can't persist in their old ways. Only when the employees of an organization make personal change, can the company move ahead to reap the benefits.

Why we set our goals matters. If it is out of fear or social expectations, then they are not going to last.

Authentic values are what helps achieve our goals, as there is a never-ending supply of willpower when we are doing what aligns with our innermost core.

Resolving that you won't have any alcohol keeps the focus on the alcohol. Instead of focusing on what you don't want to do, focus on the positive aspect, like drinking more water.

Use gratitude and other positive emotions to steer your mind out of any pitfalls.

The New Year's resolution or 'action phase' is when you're highly motivated for change. Use it to set things in motion and automate as much as you can. 

• Put your bills on autopay
• Start using a savings app
• Cut out any subscriptions you don't really need.

If you don't have a plan when the New Year's glow has worn off in a few months, you will stop doing whatever you promised to do. 

To force yourself to stick to a budget:

• Write down everything you spend.
• Add it up at the end of every week.
• Submit a report to help keep you accountable.

1. Keep a meal routine: Eat at roughly the same time each day.
2. Go for healthy fats from nuts, avocado, and oily fish instead of fast food.
3. Walk off the weight: Aim for 10,000 steps a day.
4. Pack healthy snacks when you go out.
5. Always check the labels for fat, sugar, and salt content.
6. Use smaller plates, and drink a glass of water and wait five minutes before going back for seconds.
7. Break up sitting time.
8. Choose water and limit fruit juice to one small glass per day.
9. Slow down and eat while sitting at a table.
10. Always aim for five servings of vegetables a day.

If you don’t plan on what to do, you will find yourself in the same position you were yesterday.

Replace your bad habits with a good habit. Don’t just run away from them.

Having a system of rewards and punishments will make the process of changing less daunting as you have multiple points of rewarded success leading to a larger one.

To change yourself faster, learn to associate what you want to do with a reward. 

It means believing in your ability to perform a task and achieve goals. There are 3 ways to build self-efficacy:

• Ensure early success. When first starting out, choose activities you're certain you can do successfully.
• Watch others succeed in the activity you want to try.  This is particularly effective if the person you're observing is similar to you (friends, neighbors, co-workers).
• Find a supportive voice. Personal trainers and coaches are skilled in giving appropriate encouragement, as are good friends (usually).

A fundamentally independent thinker understands that nothing makes a person upset, angry, or depressed; rather, what a person thinks about the world determines how they feel.