Hey fitness fans,
Did you know that research has shown that self-change is a staged process? We move from not thinking about changing a behavior, to thinking about it, to planning to change, and then testing out ways to do it before we actually start.
I started thinking about writing a years ago. I can't even recall how far back...it's that far! I would dream up stories in my head for a novel; and I've had designs of a book about fitness and food. The words would flow into my mind so effortlessly, but somehow I could never find the courage to put pen to paper. These inspirations would come in waves. For instance, on a three hour bike ride I would have written the outline and first chapter for the novel I'm considering. But because I didn't take Action when I had the inspiration all those perfect lines of prose would fade away and I'd have to start over... again, and again and again. Well, as you can see I'm now a blogger as of March '10. But I was in the preparation stage for about three to six months before this; and it seems like I was in the pre contemplation stage forever!!! But now that I'm in the Action stage? I feel great!!
I'm sure this is how many of you feel when you start to think about getting fit, or changing the program your stuck in that's just not working, or losing weight. So let's get you to your Action stage for whatever it is you want to change about your fitness and health and wellness.
Here is something I learned of value in my Wellness Coaching certification. http://www.wellcoach.com/
When we think about changing or adopting a behavior, questions we ask ourselves are:
• Why do I really want to change the behavior (the benefits or “pros”)?
• Why shouldn't’t I try to change the behavior (the obstacles or “cons”)?
• Do my “pros” outweigh my “cons?”
• What would it take for me to change the behavior and overcome my “cons” (what’s my strategy)?
To move forward, our “pros” must outweigh our “cons” and we need realistic strategies overcome our “cons”.
Behavioral scientists recognize 5 stages of readiness to change behavior:
Precontemplation (I won’t or I can’t in the next six months)
Contemplation (I may in the next six months)
Preparation (I will in the next month)
Action (I’m doing it now)
Maintenance (I’ve been doing it for at least six months)
A number of techniques can help you move from not thinking, to thinking, to planning, to doing, and to continue doing.
Print out this questionnaire and place it somewhere strategically(like on your fridge, at your computer, maybe your gym bag) where it will be in the forefront of your mind throughout the day.
1. The goal or behavior I want to work on first is:
2. My reasons for wanting to accomplish this goal (same as change this behavior) are:
3. The obstacles standing in the way of my changing this behavior are:
4. The efforts I made toward changing this behavior in the last week are:
5. My goal for next week with respect to this behavior is:
6. My readiness to change this behavior is (type yes beside the level that best describes where you are):
Ø I won’t do it
Ø I can’t do it
Ø I may do it
Ø I will do it
Ø I am doing it
Ø I am still doing it
Good Luck!
Remember, Stay "Fit4theday" with debbyk!
P.S.: Feel free to email me with your progress, make comments, or ask for advice.
