Creating new habits or quitting less healthy habits can be stressful. It seems like it can take all the willpower you have. There are, however, ways to rejuvenate will power and understand the change process that can make changing not appear or feel so challenging.
The Transtheoretical Model or the Stages of Change help us see the cycle of how we decide to alter our behaviors. There are six steps and one “loophole” to acknowledge as part of the change process.
Precontemplation
You are not seriously considering change. You may be denying you have a problem or have no desire to change a certain behavior.
Contemplation
You are more aware of the consequences of your choices. You are willing to receive information about change but may not be ready to commit to doing anything about it. The prospect of change does not seem to provide the same benefits you get from your unhealthy habit.
Determination
This is when you are saying positive statements like “I’ve got to do something about this.” This stage is important because it’s an information gathering and researching phase. If you skip this phase and go straight to action (which is very common) then failure is more likely due to not having proper preparation and not having an adequate plan.
Action
This is the shortest of all the stages. You make a move. This is the time when you are relying on willpower and at the greatest risk of relapse. You may use rewards and rely heavily on support from others during this stage.
Maintenance
This stage is when you have avoided temptations and overcome boundaries. You are reminding yourself of how much progress you’ve made because you’re flipping amazing! You start to regulate and normalize the change. You prepare for possible relapse and have a plan to re-engage.
Termination
The former unhealthy behavior is no longer seen as desirable.
The loophole, or relapse stage, is built into all the other stages. We are human and need to understand that relapse is normal and probable to some degree. If we see that and know that, then we can make a plan to get back on track. Comprehending the need to boost your willpower reserves will assist in your healthy changes.
We all have willpower in varying degrees based on the changes we are trying to make. Some changes require a tremendous amount of willpower. How can we make sure we have what it takes? Denise Cummins Ph.D. and Christine L. Carter Ph.D. share ways you can boost your willpower. They explain that your willpower, like a muscle, can get stronger with use. It can also be overworked and left weak, in need of repair or recovery. Think on these suggestions and see in what ways you can bulk up your will power reserves.
- Use your imagination- See your success. Visualize where you want to be.
- Get enough sleep- Sleep deprivation makes us susceptible to temptations.
- Build good habits- You can fall back on them during times of stress. Have a plan for when stressors hit. What calms you? What helps you feel strong?
- Meditate 5 minutes a day- Meditation helps you tap into the part of your brain that will bring about awareness. It is the same place you need to reach for self control and willpower. Deep, slow breathing helps strengthen your self control.
- One step or stage at a time- Remember that change is a process and even if you are sitting on the path to your goal, you are still on the path.
- Stay true to yourself- Willpower cannot be used to please others. This is your change.
Thinking about your ultimate goals can be daunting and exhilarating. Knowing yourself, and understanding the processes of change is an important part of the adventure. As they say, knowledge is power. Find your stage. Build your resolve. Make a plan for your less than stellar days. Above all, be kind to yourself and believe. You can do this.