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Contemplating change

People become increasingly aware of the potential benefits of making a change, but the costs to make the change creates conflict and uncertainty that can last months or even years. People in this stage view change as a process of giving something up rather than a means of gain.

Important questions to consider:

  • Why do you want to change?
  • Is there anything preventing you from changing?
  • What are some things that could help you make this change?

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Acting for change

During this stage of change, people begin taking direct action in order to accomplish their goals. But resolutions may fail because the previous steps have not been given enough attention.

  • If you are taking action towards achieving your goal, reward yourself for ...

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Change and relapse

Relapses are common in any behaviour change. You may experience feelings of failure, disappointment, and frustration. Don't let these setbacks undermine your self-confidence. Instead, take a good look at why it happened. What triggered the relapse? How can you av...

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Change: the maintenance stage

This stage of change involves successfully avoiding former behaviours and continuing with the new behaviours.

If you are trying to maintain a new behaviour:

  1. Look for ways to avoid temptation.
  2. Try to replace old habits with positi...

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Making a change in behaviour

Making a lasting change in behaviour can be very difficult. It requires a commitment of time, effort, and emotion.

Whether you want to lose weight, or accomplish another goal, there is no single solution that works for everyone. During this period, many people become disco...

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Precontemplating change

During this stage of change, people are ignorant of the problem, claiming their behaviour is not a problem. You may feel resigned to your current state or think you have no control over your behaviour.

Strategies involve asking yourself some questions:

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    Preparing for change

    During this stage of change, you might begin making small changes to prepare for a larger change. For example, if losing weight is your goal, you might switch to lower-fat foods or join a health club.

    Some steps you can take to improve your chances of successf...

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    Elements in changing a behaviour

    To make a successful change, you need to understand three elements in changing a behaviour:

    • Readiness to change: Having the resources and knowledge to make a lasting change.
    • Barriers to change: Finding out what is preventing...

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    Stages of the Change Model

    Stages of the Change Model

    The best-known approach to change is the Stages of Change or Transtheoretical Model, that was introduced in the 1970s as a way to help people quit smoking.

    In this model, change happens slowly, and relapses are an inevitable part of the process. It has 6 stages:

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      Contemplation

      Contemplation

      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 th...

      Elements in changing a behaviour

      To make a successful change, you need to understand three elements in changing a behaviour:

      • Readiness to change: Having the resources and knowledge to make a lasting change.
      • Barriers to change: Finding out what is preventing...

      Preparation

      Preparation

      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 your...

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