The Science of Sticking to Your New Year’s Resolution - Transtheoretical Model
Transtheoretical Model
Now that we have looked at the social models of behaviour change, we should look at individual models.
But before that, it is important to know what stage of change we are at because different things will work better depending on what stage we are at.
The transtheoretical model (TTM) proposes 5 stages of motivation readiness. These have been applied to physical activity.
The first is the precontemplation stage which is where there is no intention to become physically active.[i]
The second is contemplation which is where we start to think about becoming physically active within the next 6 months.[ii]
The next is preparation which is where we make small changes in behaviour but are not yet being physically active.[iii]
The fourth phase is called action which is where we are being physically active but only recently.[iv]
The last phase is called maintenance where we have been exercising for 6 months or longer.[v]
While it was originally thought that we moved from phase 1 to 5 in order it is now thought that we move between them as we progress and regress.[vi] It is thought that our ability to progress depends on our self-efficacy, decisional balance our strategies and techniques.[vii]
Tailored to the Individual
One of the great things about the transtheoretical model is that it attempts to match an exercise intervention to an individual’s circumstances.[viii]
If someone is in the precontemplation stage, encouraging behaviours change is unlikely to work nor are exercise maintenance strategies. Instead, research has shown it is best to focus on the benefits and barriers of exercise.
With those in the contemplations stage, focusing on short-term goals.
Rewards and time management for those in the preparation stage.
Maintenance messages and planning for relapse for those in the action stage.[ix]
If you are reading this are having a goal to exercise, you are probably not in the precontemplation stage. You at least want to exercise or recognise the need to exercise.
If you are looking to exercise within the next 6 months (the contemplation stage), it may be useful to set at the benefits and barriers of exercise for you. Perhaps you could write a list of reasons why you want to exercise and any barriers that might challenge you. Next to the barriers, see if you can find a way around it. Try using the 20-second rule for this which means you need to reduce the time required to do things you want to do to less than 20-seconds and increase the time to do things you want to avoid to longer than 20-seconds. For example if want to go for a 10-minute walk, you could do it as soon as you get home. Leave your shoes on and walk straight from your car (less than 20 seconds). Or you could sleep in your walking gear so you are ready to go in the morning. If you tend to watch TV instead of exercising when you get home, perhaps you could remove the batteries from your remote or unplug your TV so it takes more than 20-seconds to watch TV.
If you are making small changes but not yet physically active (preparation stage), perhaps you could start with some small-short term goals such as a 10 min walk in the morning or as many push-ups as you can every time you go to the toilet.
If you have just started exercising (action stage), make sure you continue to encourage yourself and build the habit. Also plan for any relapses so that you can get back into it after any set backs. A great one is to make sure that you only ever miss 1 workout in a row. You can miss one but not 2 in a row.
Conclusion
Knowing what stage of change your are in can better help you choose strategies to increase your chances of success in your exercises goals.
Have a think:
What stage are you in?
How can you use these knowledge to best achieve your exercises goals?
[i] Marshall & Biddle, 2001
[ii] Marshall & Biddle, 2001
[iii] Marshall & Biddle, 2001
[iv] Marshall & Biddle, 2001
[v] Marshall & Biddle, 2001
[vi] Marshall & Biddle, 2001
[vii] Marshall & Biddle, 2001
[viii] Razon & Sachs ****
[ix] Marcus et al., 2002 cited in Razon & Sachs ****
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