Trans-Theoretical Model of Behaviour Change

Summary

The transtheoretical model of behavior change outlines five stages for adopting healthy exercise habits: precontemplation, contemplation, preparation, action, and maintenance. It emphasizes the non-linear, cyclical nature of behavior change, where individuals may revert to earlier stages. Key processes such as decisional balance and self-efficacy facilitate movement between stages, with the model encouraging individuals to weigh the pros and cons of change and build confidence in their ability to adopt new behaviors.

Takeaways

• 🏃‍♂️ The trans theoretical model of behavior change outlines the stages people go through when adopting exercise as a healthy behavior.
• 🔄 The stages of change are not linear but cyclical, reflecting the reality that maintaining lifestyle changes can be challenging.
• 🌱 Precontemplation is the stage where individuals are not ready to change and are unlikely to engage in healthy behaviors in the near future.
• 🤔 Contemplation is when individuals are considering change and have the intention to engage in healthy behaviors within the next few months.
• 🛠️ Preparation is the stage where individuals plan to take action within the next 30 days and start to incorporate small steps towards change.
• 🏋️‍♀️ Action is the stage where individuals have recently started to change their behavior and are working to keep it as part of their lifestyle.
• 🔄 Maintenance is the stage where individuals have sustained their behavior change for several months and are focused on preventing relapse.
• 💡 The model acknowledges that people often cycle through these stages multiple times before successfully maintaining a behavior change.
• 📈 Decisional balance, which involves weighing the pros and cons of a behavior, is a key factor influencing whether a person progresses through the stages.
• 💪 Self-efficacy, or the belief in one's ability to successfully perform a behavior, is crucial for an individual to change and maintain healthy behaviors.
• 🔄 The presentation encourages further exploration of the model and applying its stages to real-life scenarios to better understand behavior change.

Q & A

What is the trans theoretical model of behavior change?

The trans theoretical model is a framework that helps understand the different stages individuals go through when adopting new behaviors, such as engaging in exercise.

How many stages are there in the trans theoretical model?

There are five stages in the trans theoretical model: precontemplation, contemplation, preparation, action, and maintenance.

What does the precontemplation stage signify?

In the precontemplation stage, individuals are not ready to change their behavior and are unlikely to engage in the healthy behavior in the near future, which could be up to around 6 months.

What is the contemplation stage and how long can individuals remain in this stage?

The contemplation stage is where individuals have the intention to engage in the healthy behavior within the next few months but could remain in this stage for up to 2 years.

What actions might someone in the contemplation stage take?

Someone in the contemplation stage might think about adopting a particular behavior, like taking up a new sport or exercise, but is unlikely to act on that thought immediately.

What characterizes the preparation stage?

In the preparation stage, an individual is ready to engage in action within the next 30 days and takes gradual steps to make the behavior part of their everyday life.

How does the action stage differ from the other stages?

The action stage is characterized by individuals who have initiated behavior change within the last few months and are working hard to keep the healthy behavior as part of their life.

What is the focus of the maintenance stage?

In the maintenance stage, individuals who have changed their behavior several months ago focus on sharing their experiences and seeking support to prevent slipping back into unhealthy patterns.

How does the concept of decisional balance relate to the trans theoretical model?

Decisional balance relates to whether the positives outweigh the negatives of doing the behavior, which is a key factor in whether a person changes their behavior and makes progress.

What is the role of self-efficacy in the trans theoretical model?

Self-efficacy is the belief in one's own competence to effectively change and adhere to the healthy behavior. If a person feels competent, they are more likely to change their behavior.

What are the processes of change that researchers have identified to make progress more likely?

Researchers have identified 10 processes of change which, when utilized, make it more likely for individuals to progress through the stages of change and successfully adopt new behaviors.

Outlines

00:00

🏃‍♂️ Understanding the Trans Theoretical Model of Behavior Change

This paragraph introduces the Trans Theoretical Model of behavior change, specifically its application to exercise and healthy behaviors. It outlines the five stages of change: precontemplation, contemplation, preparation, action, and maintenance. The model suggests that these stages are not linear but cyclical, reflecting the reality that maintaining lifestyle changes can be challenging. The paragraph emphasizes the importance of understanding these stages to encourage and support individuals in adopting and maintaining healthy behaviors. It also discusses the challenges individuals face at each stage, such as resistance to change and the need for support and planning to progress through the stages.

05:00

🔍 Key Processes in Behavior Change

The second paragraph delves into the processes that facilitate movement through the stages of change outlined by the Trans Theoretical Model. It introduces the concept of decisional balance, where the positives and negatives of a behavior are weighed to determine the likelihood of change. Additionally, it highlights self-efficacy, or an individual's belief in their ability to successfully change their behavior, as a critical factor in behavior change. The paragraph also mentions the 10 processes of change that can aid in progressing through the stages. The presentation's goal is to provide an introductory understanding of the model, encouraging further exploration and application of these concepts to real-life scenarios.

Keywords

💡Transtheoretical Model

The Transtheoretical Model is a psychological model that outlines the stages people go through when making behavioral changes. It is central to the video's theme as it provides a framework to understand how individuals progress from not considering change to maintaining new behaviors. The model is used throughout the script to explain the different stages individuals might experience in adopting exercise behaviors.

💡Stages of Change

The concept of 'Stages of Change' refers to the different phases an individual passes through while adopting a new behavior, such as exercise. The video discusses five stages: precontemplation, contemplation, preparation, action, and maintenance. Each stage is crucial for understanding the process of behavioral change and is used to illustrate how individuals might approach and sustain exercise routines.

💡Precontemplation

Precontemplation is the first stage of the Transtheoretical Model where individuals are not considering changing their behavior in the near future. In the context of the video, this stage is highlighted by the example of individuals who are not ready to engage in healthy exercise behaviors and may not see the need for change, despite potential health benefits.

💡Contemplation

Contemplation is the stage where individuals are aware of the need for change and are considering it in the future, but have not yet taken action. The video describes this stage with the idea that people at this point are thinking about the positives and negatives of their current behavior and are open to the idea of change, even if they have not yet committed to it.

💡Preparation

In the Preparation stage, individuals are planning to take action within the next month. The video uses this stage to discuss how people start making small steps towards change, such as declaring their intentions to family and friends, which can be a precursor to actually engaging in exercise behaviors.

💡Action

The Action stage is where individuals have recently started to engage in the new behavior and are working to maintain it. The video emphasizes the importance of commitment and avoiding setbacks during this phase, using the metaphor of a runner who has started to exercise but must continue to work hard to sustain the behavior.

💡Maintenance

Maintenance is the stage where individuals have made significant behavioral changes and are working to keep them over the long term. The video discusses the importance of recognizing potential relapses and seeking support to maintain the new behavior, such as a runner overcoming obstacles to continue their exercise routine.

💡Decisional Balance

Decisional Balance is a concept within the Transtheoretical Model that refers to the weighing of the pros and cons of a particular behavior. The video explains that individuals consider whether the benefits of changing their behavior outweigh the costs, which can influence their movement through the stages of change.

💡Self-efficacy

Self-efficacy is the belief in one's ability to successfully perform a behavior. In the video, self-efficacy is identified as a key factor in whether a person can change their behavior and persist with it. It is discussed in the context of an individual's confidence in their ability to overcome challenges and maintain new exercise behaviors.

💡Processes of Change

The Processes of Change are strategies or methods that individuals use to move through the stages of change. The video mentions that there are ten such processes that can facilitate progress, although it does not list them all. These processes are essential for understanding how individuals navigate the challenges of adopting and maintaining new behaviors.

💡Cyclical Nature

The Cyclical Nature of behavior change refers to the idea that individuals may not move linearly through the stages but may cycle back and forth before successfully adopting a new behavior. The video emphasizes this concept to highlight that setbacks are a normal part of the process and that individuals may need to revisit previous stages before achieving long-term change.

Highlights

Introduction to the trans theoretical model of behavior change in relation to exercise

Understanding the process that leads people to begin and maintain healthy exercise behaviors

Exploration of five different stages of change: precontemplation, contemplation, preparation, action, and maintenance

Acknowledgment that stages of behavior change are cyclical rather than linear

Description of the precontemplation stage where individuals are not ready to change

Encouragement to reflect on the positives and negatives of current behavior at the precontemplation stage

Transition from precontemplation to contemplation as individuals get ready to change

Contemplation stage involves intention to change behavior within the next few months

Importance of reducing negatives associated with behavior change during contemplation

Preparation stage where individuals are ready to engage in action within the next 30 days

Action stage involves initiating behavior change within the last few months

Maintenance stage where individuals have changed their behavior several months ago

Encouragement to share experiences and seek support in the maintenance stage

Importance of awareness of potential situations that might cause relapse in maintenance

Key processes in operation that enable an individual to transfer between stages

Decisional balance as a key factor in whether a person changes their behavior

Self-efficacy's role in the likelihood of effectively changing and adhering to healthy behavior

Identification of 10 processes of change which make progress more likely

Challenge to learn more about the stages of change and apply them to real-life examples

Transcripts

this e presentation will provide an

introduction to the role of the trans

theoretical model of behavior change in

relation to exercise as a scientific

Community we are often interested in the

process that leads people to begin to

engage in and then maintain healthy

exercise behaviors the trans theoretical

model helps us to understand the

different stages in this process from

not being ready to change through to

contemplation I.E thinking about change

and then maintenance or persisting with

the behavior

as we go through the presentation

together we will explore the five

different stages of change and relate

each stage to a real world example

following this you will be asked to

reflect on different scenarios and

explain how these might relate to

different stages in the

model the trans theoretical model

acknowledges that the stages of behavior

change are unlikely to be linear and

more likely to be cyclical due to the

fact that people often do not succeed in

maintaining changes in their lifestyle

we like to think of this as a journey

and different roads can take you to

different places back to where you came

from or onto somewhere

new as we go through we will discuss the

five stages of the trans theoretical

model these are labeled as

precontemplation

contemplation

preparation action and

maintenance when a person is at the

stage of precontemplation they are

considered to be not ready individuals

at this stage are unlikely to engage in

the healthy behavior in the near future

which could be up to around 6 months at

this point in time individuals are

really encouraged to think about the

positives and negatives of their current

behavior and why engaging in more

healthy Behavior could be adaptive for

themselves and

others at this stage a person might be

down about their inability to change or

be defensive when encouraged to adopt

new behaviors they are really not

prepared to change their

lifestyle as an IND individual moves

from precontemplation to contemplation

they are said to be getting ready at the

contemplation stage a person has the

intention to engage in the healthy

Behavior within the next few months but

could remain in this stage for up to 2

years people at this stage appreciate

the positives of changing their behavior

however they may still try to avoid

action and continue to put the behavior

off at this point in time others can

help the individual by reducing the

negatives associated with the behavior

change

someone in the contemplation stage might

have a thought about adopting a

particular Behavior maybe taking up a

new sport or exercise but are unlikely

to act on that thought at this point the

person is beginning to think about

changing their

behavior following contemplation comes

preparation in the preparation stage an

individual is ready to engage in action

within the next 30 days at this stage a

person takes gradual steps that will

help make the behavior part of their

everyday life in this stage it is

possible that a person is doing a small

amount of exercise but not quite enough

to produce major benefits an example

might be to tell family and friends that

they want to change their behavior at

this stage a key concern is regarding

the individual's competence to do the

behavior and whether they are likely to

fail being prepared and having a plan of

action will help an individual to keep

progressing we might liken this to doing

a warm-up before gradually easing

ourselves into an activity

we are now at the point where action can

be initiated this is the fourth stage in

the trans theoretical model and it can

often take some time to get to this

point people in the action phase have

initiated Behavior change within the

last few months and need to keep working

hard to keep the healthy Behavior as

part of their life strengthening a

person's commitment to the behavior will

help to stop the person slipping back

down through the stages at this point it

is valuable to learn techniques that can

improve commitment such as acknowledging

the steps they they have taken and

avoiding people who might encourage more

unhealthy Behavior at this stage our

runner is doing well but could quite

easily relapse and begin walking again

because there's a lot going on there are

many different processes at play and it

is a challenge to maintain the healthy

Behavior the final stage in the trans

theoretical model is maintenance people

who progress to the maintenance stage

have changed their behavior several

months ago these individuals are

encouraged to share their experiences

and seek support from other people who

behave in healthy ways at this point in

the model it is important to have an

awareness of potential situations that

might cause the individual to slip back

into more unhealthy patterns of

behavior for our runner it is important

to challenge themselves but also to be

able to overcome potential barriers when

facing a big obstacle such as a hill the

self-efficacy or competence to know that

they can make it to the top will

encourage them to continue with the

behavior as we develop the trans

theoretical model further there are some

key processes in operation that enable

an individual to transfer between stages

one key factor in whether a person

changes their behavior and makes

progress is decisional balance this

relates to whether the positives

outweigh the negatives of doing the

behavior a second process is

self-efficacy if a person feels

competent and able to effectively change

and adhere to the healthy Behavior then

they are more likely to do so in

addition researchers have identified 10

processes of change which make progress

more

likely this presentation served to

provide you with an introduction to the

trans theoretical model and by no means

provides an in-depth discussion of all

the key points for you your challenge

now is to go away and learn more about

the stages of change and be able to

apply these scenarios into real life

examples