The Transtheoretical Model of Change

Change doesn’t come cheap. Whether you’re looking to lose weight, run your first marathon, or simply get active, you need to stay motivated. But how do you do that?

By understanding that life moves in stages. Change is a process that involves multiple steps over long time periods. So if you feel like you’re moving backward (or not at all) don’t be angry.

Understand the stages of change and move on to the next stage.

Transtheoretical Model Overview

The Transtheoretical Model was created to examine the process of quitting smoking. Bess Marcus and a team of researchers then adapted the approach to physical change.

Stages of change predict the ability to change. By using different cognitive and behavioral strategies at each stage of change, you start to believe more in your ability to succeed.

Key Terms

What are the stages of change? How can you apply this theory?

Stages of Change

1. Precontemplation: Resistant to change, unaware of benefits
2. Contemplation: Undecided but open to discussion. Considering change in the next 6 months
3. Preparation: Decided that change is worth it in the next 30 days
4. Action: Actively changing, reinforcing positive behavior
5. Maintenance: Continuing behavior for 6 months, avoiding relapse

Cognitive Strategies: Cognitive strategies build understanding and knowledge. They are best during the pre-contemplation, contemplation, and preparation stages. Examples include...

• Fact gathering
• Being aware of emotions
• Notice your impact on others
• Understand benefits of change
• Create new self-image
• Understand benefits of change

Behavioral Strategies: Behavioral strategies change the way you act. They are best during the action/maintenance stages. Examples include...

• Make commitments
• Use substitutes
• Get support from groups, friends, family
• Use rewards
• Manage your environment

Decisional Balance: Choice brings both pros and cons. Fail to acknowledge roadblocks and chances are change won’t last. A decisional balance lists both the pros and cons for change.

Joey, a 31-year-old male, wants to start working out. He currently has diabetes and knows that exercise is important for his overall health.

Pros:

• Less money on medical bills
• Less overall pain
• Feeling good about image
• Reverse diabetes

Cons:

• Physical activity takes time and money
• Must watch what I eat
• Must watch activity level
• Exercise can be painful

A decisional balance helps you make a personal choice instead of having a choice forced on you by outside sources.

Limitations

Studies show mixed results for sustaining physical activity over time, suggesting that the TTM may not be great for maintenance. Many studies only use part of the TTM, which limits its effectiveness.

For best results, apply the entire theory. Combine other aspects of different theories to fit your individual needs.

Next Steps

Determine your stage of change and act to move on to the next stage. Continue to learn new ways to increase motivation.

SOURCES
Battista, R. A., Mayol, M., Hargens, T., & Everett, K. L. (2018). ACSM's resources for the personal trainer. Wolters Kluwer Health.

Transtheoretical Model (or Stages of Change) - Health Behavior Change. (n.d.). Retrieved from https://www.prochange.com/transtheoretical-model-of-behavior-change