Chapter Outline

MORE THAN WILLPOWER

• Even though there is evidence linking lifestyle abuse, well-being, and even premature death, many still practice life-robbing habits.

• Knowledge of healthy habits is not always linked to action.

• Changing a behavior or breaking an unhealthy habit involves learning a new behavior.

• The key to permanent behavior change is having a plan---with goals and strategies.

THE TRANSTHEORETICAL MODEL OF BEHAVIOR CHANGE

• The transtheoretical model was developed by Prochaska, Norcross, and DiClemente.

• This theory identifies five distinct stages of change: precontemplation, contemplation, preparation, action, and maintenance.

• Specific processes must be applied at specific stages if progress through the stages is to occur.

THE PROCESSES OF CHANGE

• Nine processes are identified that involve distinct behavior strategies: consciousness-raising, social liberation, emotional arousal, self-reevaluation, self-liberation, reward, countering, environment control, and helping relationships.

• Efficient self-change depends on utilizing the correct processes at the right time (stage of change).

• The key to successful behavior change is identifying a person's stage of change, and matching the correct processes to that stage.

MAKING A PLAN

• Writing a behavior-change contract helps you think through your behavior-change plan in its entirety.

• A contract specifies the details for carrying out your plan.

IDENTIFYING YOUR GOAL

• Prioritize your goal.

• Make your goal realistic and achievable.

• Specify the situation.

• Make your goal specific and measurable.

LISTING PROS AND CONS

• Honestly assessing the pros and cons of changing will help you understand your motivations and anticipate obstacles.

• At the beginning stage (precontemplation) the cons outweigh the pros.

• At the contemplation stage the pros and cons become equal.

• As progression through the stages occurs, the pros outweigh the cons.

PREVENTING RELAPSE

• Advanced planning helps prevent relapse.

• Positive self-talk can be a positive source of motivation.

• The top three factors that contribute to relapse are: stress; social situations; and cravings.