Secrets to Successful Change: Part 1
Source: worldpeaceearth.com
The time of the year is approaching where people decide to analyze their lives, overhaul their priorities, and make decisions to improve their lives by making New Year’s resolutions.
I’m sure many of us have succumbed to the holiday tradition of making new goals for our lives for the upcoming year. Maybe you’re there right now – contemplating what new strategies you can implement to better your life. Statistics show that up to 45% of people make New Year’s resolutions. Are you one of them this year?
Public opinion polls reveal that the top New Year’s resolutions typically include:
- Lose weight
- Stop smoking
- Exercise more
- Be a better person
- Get a better job
- Improve health
- Spend less money or save more money
- Eat healthier
- Go back to school
- Be kinder to others
Maybe your resolution falls somewhere on this list, or maybe you resolution is a little more outside of the box. However, the question remains – Do resolutions even work?
University of Scranton researchers recently showed that people who made their goals as New Year’s resolution were more successful at maintaining that goal than people who had similar goals, but did not make New Year’s resolutions. Those who made resolutions were approximately 46% successful at maintaining their resolutions after six months. However, those who had similar goals, but did NOT make resolutions, were only successful 4% of time after six months, and were only successful 51% of the time within the first week. It appears that making an actual New Year’s “resolution” may be the key to your success of implementing change in your live.
What is it about New Year’s resolutions that are so successful, compared to other types of goals people make? It may be in the way we set/design our goals. Or, it may not have anything to do with the goal itself, but it may come down to the way they are implemented. Learn more by reading the other two parts of this “Secrets to Successful Change Series” (links above).
But first, let’s explore whether your even ready to change!
Source: Questions & Answers
According to the Transtheoretical Behavior-Change Model, there are five distinct stages that people go through when they are implementing a change in their lives. Follow them below, and see where you are with your decision to make changes in your life.
- Precontemplation Stage
In this stage you are not ready to make a change in your life, and may or may not be aware of your unhealthy behavior. You do not really plan on making a change in the next six months, and will need to do a little more research to inform yourself on the topic. If you are in this stage, you may be underestimating the benefits of changing, and overestimating the negative aspects of making that change. To take a step forward in making a change in your life, make sure to accurately weigh the pros and cons, and do a little more research to learn the facts of what this change might mean for you.
Example: “I feel tired all the time. Maybe I’m not getting enough sleep, but I don’t have any plans to change that.”
- Contemplation Stage
In the Contemplation Stage, you may be ready to make a change in your life, and that will most likely occur within the next six months (or sooner). If you are in this stage, you are aware of the benefits and costs of making your change, and they are approximately equal in your mind. This equality is exactly why you keep putting off the decision to actually make the change in your life. To move past this point, make sure to spend time reflecting on the type of person you would be if you successfully made this change. Better yet, find a person who has recently made a similar change in their life, and find out what they think about the change they made. What did they do to help make this change? How do they feel now that the change has been made? Learn from their experiences.
Example: “I should really start sleeping more. I wonder what that might look like, and if I’d feel better than I do now.”
- Preparation Stage
You are now making a firm commitment to make a change in your life, and are making plans on how to implement this change. This change will be a reality within the next month. You will benefit from telling your friends and family members about your goals, and solidifying your plan of how to proceed. Your biggest fear right now is failing. If you are in this stage, you will benefit from reinforcing your peer support network, and finding other people who will help hold you accountable.
Example: “I am making sleep more of a priority. I will turn off my computer and put my phone away at 10:00pm every night, and turn my lights off by 11pm.”
- Action Stage
I started today! Maybe it wasn’t today, but you implemented this change less than six months ago, and are going strong. You may be afraid of failing, but remember that this is a goal, and perfection is not realistic. Just remember to jump right back on the wagon if you happen to fall off. In this stage, you will benefit from regular check-ins from your accountability partners, and by learning new techniques to keep you going on your journey toward change.
Example: “I slept for 8 hours every night this week!”
- Maintenance Stage
Congratulations, you’ve been going strong for at least six months now! You’ve made observable changes in your life that have led to your success. Willpower has gotten your through for the most part, but realize that willpower will only get you so far under stressful times. Instead, rely on solid techniques for implementing change to get you through (see future post on 12/31/14). Work toward avoiding relapses, and instead make this change a habit in your life. Instead, expect that relapses will happen, and plan on how to deal with them. Make a plan in advance that will help you get back on track right away. Relapses are not failures!
Example: “Sometimes I’m tempted to work later into the night, especially when there is a big project due. However, I work hard to stick to my lights-out rule. I am enjoying feeling rested, and feel more efficient and effective on days when I am well-rested.”
Wherever you are on your journey toward change, I wish you the best of luck. Stay tuned for the next two posts in this series, which will focus on making appropriate goals, and techniques that lead to success when making changes in your life.
Happy New Year!
Sources:
Betterment.com
Hofmann, W; Baumeister, RF; Förster, G; Vohs, KD. Everyday temptations: An experience sampling study of desire, conflict, and self-control. Journal of Personality and Social Psychology. 2012: 1318-1335.
Marist College Institute for Public Opinion Poll, 2009
Prochaska, JO; Velicer, WF. The transtheoretical model of health behavior change. American Journal of Health Promotion. 1997: 38–48.
Questions and Answers: A Guide to Fitness and Wellness, 2nd edition. Liguori G; Carroll-Cobb S. McGraw Hill: 2014.