16.2: Behavior Change- The Transtheoretical Model

Learning Objective

Explain...

Changing Your Behavior

Living a sustainable lifestyle and achieving optimal health is not easy. Taking steps to exercise more, eat healthier foods, and work harder to avoid food contamination may involve making major changes in your life. However, change is a process, and researchers have long studied the various stages of that process, as well as what helps or hinders it. While creating and implementing change is not easy, the more conscious you are of the process, and the more you prepare, the greater the chances are for success. Learning about the different stages of behavioral change can help you take a proactive approach to living a sustainable lifestyle.

The Transtheoretical Model of Behavioral Change

The Transtheoretical Model of Behavioral Change identifies the five stages of change, along with things that can help people move through these different stages. It also includes strategies which help people make, create, and continue behavioral change. Learning about these different stages and techniques helps you decide how to best approach making healthy changes in your life.

The five stages of the Transtheoretical Model of Behavioral Change are (Figure \(\PageIndex{1}\)):

1. Precontemplation. At this stage, an individual has no plans to make any changes, and may not be aware that change is needed. For example, a person who has never thought of eating healthier or being more active is in the precontemplation stage. In this stage, a person often underestimates the pros of changing, and underestimates the cons of maintaining the status quo.
2. Contemplation. An individual begins to see the importance of altering behavior, and plans to do so within the next six months. Someone who has realized that they need to add more physical activity to their life, but hasn’t made any concrete plans to start doing it, is in the contemplation stage. Although they may be more aware of the benefits of change, the individual may still exaggerate the negative aspects of change.
3. Preparation. At this stage, an individual becomes serious about making a change, and plans to implement that change within thirty days. The person may have already started to alter behavior, or told friends about any plans or intentions. For example, someone who wants to eat better and has started gathering healthier recipes is in the preparation stage.
4. Action. At this point, an individual is in the midst of change or has made a consistent change in behavior within the past six months. For example, someone in the action stage would have started eating better and exercising on a regular basis.
5. Maintenance. At this final stage, an individual has successfully changed their behavior for six months or more and intends to maintain it in the future.

Figure \(\PageIndex{1}\): This is a graphic representation of the "Stages of Change" in the Transtheoretical Model of Behavior Change. from Philciaccio (via Wikipedia).

Adopting a healthier lifestyle requires changes not only in behavior, but also in attitude and perception. The Transtheoretical Model calls them decisional balance and self-efficacy. Decisional balance means a person has realized that the benefits of making healthy changes outweigh any risks. Self-efficacy means a person has self-belief and the confidence to make and maintain positive changes. Both decisional balance and self-efficacy help people progress through the different stages of change. The Theoretical Model of Behavioral Change also includes ten techniques and strategies for bringing about change:

1. Consciousness-raising. Different methods that are used to raise awareness of healthier choices.
2. Dramatic Relief. The use of emotions through testimonials, role-playing, and the media to support change.
3. Environmental Reevaluation. Helping people become aware of how they affect others, and how a change on their part can also help those around them.
4. Social Liberation. Helping individuals realize that society may be more welcoming if they change their behavior.
5. Self-Liberation. Allowing people to believe in their ability to change, and make a commitment to it.
6. Helping Relationships. Providing connections between people seeking positive change with others who support their efforts.
7. Counterconditioning. Finding healthier substitutes for the unhealthy behavior.
8. Reinforcement Management. Increasing rewards for healthy behavior and reducing those for negative behavior.
9. Stimulus Control. Being aware of and eliminating cues for unhealthy behavior, and replacing them with cues for healthy choices.
10. Self-reevaluation. Changing your self-image to fit with a newer, healthier lifestyle.

Prochaska and colleagues state that their research related to the transtheoretical model shows that interventions to change behavior are more effective if they are "stage-matched," that is, "matched to each individual's stage of change (Figure \(\PageIndex{2}\)).

Figure \(\PageIndex{2}\): Processes of Change. from Wikipedia

Some of these processes of change are more effective at different points in the process. A person who is not even contemplating change could tune out emotional appeals or reinforcement management. However, combining knowledge of the change process with the effective use of strategies can help everyone turn their good intentions into healthier lifestyles.Center for Health Communications Research. “Transtheoretical Model (Stages of Change).” © 2009 The Regents of University of Michigan. Accessed December 21, 2011. chcr.umich.edu/how_we_do_it/h..._document_view.

Key Takeaways

Living a sustainable lifestyle can help you to work toward achieving optimal health. There are a number of steps you can take to promote sustainable practices, such as buying locally grown food, eating a plant-based diet, and becoming aware of food and nutrition issues in your community. The Transtheoretical Model of Behavioral Change outlines the different stages of the process of change, and provides tools and techniques to enable major changes.

Discussion Starter

1. Think of a change you might want to make in your life to become healthier, and discuss ways you can use the transtheoretical model to make this change.