Behavior Change:
Think of this as the “what”. (Goal) I want to be healthy would deserve a little more clarity.
Think of this as the “how”. (strategy) There is a “proper” approach to achieve any goal.
For example, a person who has some level of insulin resistance benefits from different nutrition than someone who is insulin sensitive.
An athlete will benefit from different nutrition than those who are not. Building muscle (hypertrophy) requires different training than a general exercise program will provide.
Think of this as “planning”. (tactics) No approach will be achieved and maintained without the associated behavioral changes.
This takes the form of a “partnership” between the client and the coach to achieve the goal in a way that:
leverages the strengths the client already possesses.
utilizes the principle of “self determination” which recognizes the client knows their situation best.
progresses in a way that helps the client develop “self-efficacy” which is an approach to confidence building.
and sets “behavior” goals which are specific and realistic so to make change manageable and facilitate accountability.
Behavior Change is at the root of reaching a “wellness goal”. This is fundamentally changing habits and routines. A person has to be “ready, willing and able” for the change to occur.
Coaching provides the support for a person to develop their self-determination and self-efficacy leading to a “growth mindset”.
The illustration next outlines the journey involved with self improvement, starting at Pre-contemplation and ultimately arriving at Termination (mastery)
Transtheoretical Model Of Change - Prochaska and DiClemente
Pre-contemplation: An individual does not intend to take action in the near future as they do not believe they have a problem or reason to change. (no intention in next 6 months)
The gap between what they understand about their current situation compared to their future situation and what they value in their life is not yet great enough.
Conversations might include “I can’t” or “I won’t”.
Contemplation: An individual is thinking about changing unhealthy behaviors or adopting healthy behaviors (will take action in the next six months).
An individual is considering the “pros and cons” of change. They are more aware of the benefits inherent in changing and are less satisfied with their present health and wellbeing. There is however a fair amount of ambivalence.
Conversations might include “I may”.
Preparation: An individual’s “ambivalent feelings” about change are largely overcome. They have strengthened their motivation. (planning to take some action in the next month)
They know what their barriers are and have come up with some possible solutions that provide hope for success.
Conversations might include “I will”.
Action: An individual has identified one or more new behaviors they want to establish and are doing them consistently, building up week by week, month by month, to a target level. (this can last six months or longer)
Conversations might include “I am”.
Maintenance: This stage begins when a new behavior change has become a habit and is done automatically.
The individual is now confident that they can maintain the new behavior and they would rate their confidence to maintain the new behavior at a level of 8 or 9 out of 10. (usually occurs at least six months after initial behavior has changed)
Conversations might include “I still am”.
*** Lapses or set-backs in which a person temporarily abandons new behaviors or slips back to old behavior can occur during the maintenance stage and action stage as well, hence the loops of the illustration.