Transtheoretical Model and Stages of Change (Examples)

Summary

This video explores the transtheoretical model, a psychological framework developed by Prochaska and DiClemente, which outlines six stages for habit change. Starting from pre-contemplation, where individuals are unaware of the need for change, to contemplation, preparation, action, and maintenance, the model emphasizes the gradual process of adopting new habits or behaviors. It highlights the importance of understanding and navigating through each stage to achieve long-term success in habit formation or cessation, including dealing with relapses constructively.

Takeaways

• 📚 The Transtheoretical Model is a psychological framework that outlines steps to adopt new habits or change behaviors.
• 🚶‍♂️ The model was developed by James Prochaska and Carla DiClemente in the 1970s, initially to study people trying to quit smoking.
• 🤔 The first stage, Pre-contemplation, involves individuals who are not yet ready to take action and may not see the value in changing their habits.
• 🧐 In the Contemplation stage, individuals recognize the negative consequences of their actions but are still hesitant to commit to change.
• 🛠 The Preparation stage is where individuals plan to take action within the next month, making small changes and preparing for the upcoming commitment.
• 🏃‍♂️ The Action stage is characterized by individuals actively making the desired changes, such as quitting smoking or adopting a new diet.
• 🔄 Maintenance is the stage where individuals have sustained their new behavior or habit for at least six months and work to prevent relapse.
• 🔙 Relapse is acknowledged as a common part of the process, with the model suggesting that individuals should learn from it and use it to inform future attempts at change.
• 👫 The model's stages apply to a wide range of behaviors and can be used to help oneself or others in making positive life changes.
• 📉 The process of change is not linear and can involve going back and forth between stages before achieving long-term success.
• 💡 Understanding and patience are crucial when supporting someone in the process of change, as each person moves through the stages at their own pace.

Q & A

What is the transtheoretical model?

The transtheoretical model is a psychological framework developed by James Prochaska and Carla DiClemente in the 1970s. It outlines the stages people go through when adopting new habits or making changes in their lives.

What are the stages of the transtheoretical model?

The stages are pre-contemplation, contemplation, preparation, action, maintenance, and relapse. Each stage represents a different phase in the process of behavior change.

Why is it important to understand the transtheoretical model?

Understanding the transtheoretical model can help individuals and those supporting them to recognize the stages of change, set realistic expectations, and develop strategies to successfully adopt new habits or behaviors.

What is the first stage of the transtheoretical model, and what does it involve?

The first stage is pre-contemplation, where a person may not believe that taking action is worth their time and is weighing the pros and cons of starting a new habit.

How long can a person stay in the contemplation stage?

A person can stay in the contemplation stage for months or even years, understanding the negative consequences of their behavior but still hesitant to make a change.

What is the purpose of the preparation stage?

The preparation stage is where a person is ready to make a significant change within the upcoming month. They start making small changes and test the waters to see what it's like to adopt the new habit.

What does the action stage involve, and how long does it typically last?

The action stage involves taking concrete steps to change a behavior or adopt a new habit. It typically lasts for around three to six months, during which a person may face obstacles and the possibility of relapse.

What is the maintenance stage, and how does it differ from the action stage?

The maintenance stage is when a person has sustained their change for at least six months and feels more confident in their ability to stick to the new behavior. It differs from the action stage in that the focus shifts to preventing relapse and solidifying the new habit.

Why is it important to be patient with someone who is trying to change a habit?

It's important to be patient because the process of change is not linear and can take time. Each stage of the transtheoretical model may last for months, and individuals need support and understanding as they navigate through these stages.

What is the significance of setting SMART goals during the preparation stage?

Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals helps to create a clear and actionable plan for change, increasing the likelihood of success in adopting the new habit or behavior.

How should one approach a relapse within the transtheoretical model?

A relapse should be approached with honesty and reflection. Identifying what triggered the relapse and understanding the barriers can help in making necessary adjustments and resuming the process of change.

Outlines

00:00

🚀 Introduction to the Transtheoretical Model

The video script introduces the transtheoretical model, a psychological framework developed by James Prochaska and Carla Di Clemente in the 1970s. It is designed to guide individuals through the process of habit formation or behavioral change. The model consists of five stages: pre-contemplation, contemplation, preparation, action, and maintenance. The video promises to detail each stage, emphasizing their significance in achieving long-term success in adopting new habits or quitting bad ones. It highlights the importance of patience and understanding when dealing with individuals in different stages of change, including those in denial, who may be in the pre-contemplation stage.

05:01

🤔 Understanding the Stages of Change

This paragraph delves into the specifics of the transtheoretical model's stages. It starts with the pre-contemplation stage, where individuals may not yet see the need for change and weigh the pros and cons of adopting a new habit. The contemplation stage follows, where people recognize the negative impacts of their behavior but are still hesitant to act. The preparation stage is characterized by a readiness to make a change within the next month, involving small steps and planning. The action stage is where individuals actively implement changes, such as reducing cigarette consumption, and the maintenance stage is reached after six months of sustained behavior change. The paragraph also touches on the reality of relapse and the importance of recognizing and addressing triggers to prevent it. The video concludes by encouraging viewers to apply the insights from the model to their own lives or to support others in their journey of change.

Keywords

💡Transtheoretical Model

The Transtheoretical Model, also known as the Stages of Change model, is a psychological framework developed by James Prochaska and Carlo DiClemente. It outlines the stages an individual goes through in the process of modifying problem behaviors. In the video, this model is the central theme, illustrating how individuals can adopt new habits or change their lives by moving through its stages.

💡Habits

Habits are regular patterns of behavior that tend to be repeated automatically. The video discusses strategies for forming and maintaining habits, emphasizing their importance in personal development and the role of the Transtheoretical Model in facilitating habit change.

💡Pre-contemplation

Pre-contemplation is the first stage of the Transtheoretical Model, where an individual is not currently considering changing their behavior. The script uses the example of someone considering a vegan diet but not yet convinced of its benefits, illustrating the hesitation and lack of perceived need for change.

💡Contemplation

Contemplation is the stage where an individual is aware of the need for change and is considering it. The script mentions that people in this stage may stay for months or years, understanding the negative consequences of their actions but still hesitant to commit to change, often due to a skewed view of what change entails.

💡Preparation

The Preparation stage involves individuals planning to take action within the next month. The script describes this as a time for testing the waters of change and making small adjustments, like reducing the number of cigarettes smoked, before fully committing to the new habit.

💡Action

Action is the stage where individuals modify their behavior, mark a significant change, and work to overcome obstacles. The script uses the example of quitting smoking, emphasizing the importance of preparation and support in successfully navigating this stage.

💡Maintenance

Maintenance is the stage where individuals work to prevent relapse and consolidate their new behavior. The script explains that even after six months of consistent change, temptations can still arise, and having a plan to avoid them is crucial.

💡Relapse

Relapse is the stage where individuals return to old behaviors after a period of change. The script acknowledges that relapses are common and part of the process, with the key being how one responds to a relapse, such as by identifying triggers and barriers.

💡Psychological Research

Psychological research is the study of the human mind and its functions, particularly as they relate to behavior. The video references psychological research as the basis for the Transtheoretical Model and its effectiveness in helping individuals adopt new habits.

💡SMART Goals

SMART Goals are a framework for setting goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. The script mentions creating SMART Goals as part of the Preparation stage to increase the likelihood of successfully adopting new behaviors.

💡Support Groups

Support groups are communities of individuals who share a common goal or challenge and offer mutual assistance. The video script highlights the importance of seeking out support groups during the Action and Maintenance stages to help overcome obstacles and maintain new habits.

Highlights

The transtheoretical model is a psychological framework for habit change.

Developed by James Prochaska and Carla Di Clemente in the 1970s, it's based on research with individuals attempting to quit smoking.

Successful habit change involves moving through five stages of the model.

The first stage, pre-contemplation, is characterized by individuals not yet considering action.

In the contemplation stage, individuals weigh the pros and cons of a new habit but are not yet ready to commit.

The preparation stage involves small behavioral changes and readiness to make a significant shift.

The action stage is where individuals take concrete steps to change their behavior.

Maintenance is the stage where individuals work to sustain their new behavior for at least six months.

Relapse is acknowledged as a common part of the process, with strategies to recover and continue progress.

The model emphasizes the importance of patience and understanding the stages of change.

Individuals in the pre-contemplation stage may downplay the benefits of a new habit.

Contemplators often struggle with the idea of change as a loss rather than a gain.

Preparation involves researching obstacles and creating SMART goals for habit change.

Action requires a plan and support to overcome obstacles and potential relapses.

Maintenance is about confidence in sustaining behavior change and planning for temptations.

Relapse recovery involves honest self-assessment and learning from triggers.

The model provides a comprehensive guide for individuals and those supporting them through habit change.

Understanding the stages can help in setting realistic expectations and supporting behavioral change.

The video offers practical advice on how to navigate each stage for successful habit adoption.

Transcripts

what if i told you there were strategies

for holding on to habits until they

became a part of your life

what if i told you that psychologists

have actually found a set of steps

that increases the likelihood of

actually making a change in your life

well they have and in this video i'm

going to go through each stage of

something called the transtheoretical

model

this model serves as a how-to guide for

adopting a new habit or changing your

life

based on psychological research people

who successfully move through the first

five steps of this model

are much more likely to actually stick

to their goals and adopt positive habits

this information is useful whether you

want to quit smoking whether you want

your partner to go to the gym more often

or any other habit that you want in your

life understand these steps of change

and you can help transition yourself

or others into a more positive happy and

healthy person moving forward

so what are the stages of change now

this model was developed in the 1970s by

james prochaska

and carla di clemente prochaska and

clemente had been studying people who

tried to quit smoking they found that

simply taking action

didn't actually set people up for

long-term success they had to want to

quit smoking before they could take

appropriate action and actually stick to

their goals

permanently changing a behavior or

picking up a habit does not happen

overnight

some of these steps will last for months

at a time before a person is ready to

move forward

if you want to see a loved one quit a

bad habit or start a new one it's

important to be patient with them

and even if your loved one is in denial

they might be in the first stage of the

transtheoretical model

and this means there's an opportunity

for them to move forward so step one is

called pre-contemplation

the first step of the model is a

pre-contemplation stage a person in the

pre-contemplation stage

may be months away from actually taking

action they might not believe that

taking action will actually be worth

their time

they try to weigh the pros and cons of

starting a new habit they will downplay

the pros

so think about some habits that you know

are good for you maybe you think that a

vegan diet would help you reduce your

carbon footprint

but you don't think that the high prices

of produce or saying goodbye to dairy is

worth the switch

at this point you would be in the

pre-contemplation stage

more research is needed before you can

fully get on board with the idea that

veganism is a worthy lifestyle choice

it's time to ask yourself some questions

about your health your diet and your

carbon footprint

now in order to move out of the

pre-contemplation stage the person needs

to look within

a shift in perspective is necessary

before the person can see that their

actions are hurting themselves in the

long run

they may have a hunch that a change

needs to be made but the brevity of

their current actions just isn't

apparent to them but after it does they

move on to

step two which is contemplation once a

person really starts to think about the

consequences of their actions or

inactions they enter the contemplation

stage

now many people stay in this stage for

months or sometimes even years

they understand that their behavior is

hurting themselves or others and they

can see themselves making a change

within the next six months of their

lives

but something is still holding them back

for many people they still have a skewed

view of change

that prevents them from moving further

they see change as

losing or giving up a habit that is in

part of their whole life or whole

identity

this overshadows the benefits of gaining

a new habit for example

smokers tend to marinate in this phrase

for a long time they understand that

smoking is bad for their lungs but

smoking also provides a way to socialize

or de-stress

and smokers have a really hard time

accepting the idea that they will have

to have

a coffee without a cigarette or they

can't take a smoke break when things get

hectic at work so how do you get out of

this contemplation stage

identify the things that are holding you

back does the loss of a cigarette with

your coffee really outweigh

gaining the ability to take a job

without losing your breath or does the

annoyance of moving your schedule around

outweigh the benefits you'll gain from

going to the gym in the morning continue

to look at the pros and cons of changing

your behavior sometimes

strategic thinking helps with this when

you get to a point where you feel

confident to move forward validate your

readiness and confirm that it's time to

change

next we can move on to step three and

that is preparation

okay so what happens when a person has

decided that they're going to make a

change

when it comes to the example like

smoking many people start with reducing

the amount of cigarettes they smoke now

this is normal

small changes are part of the third

stage of change

preparation people in the preparation

stage are fully ready to make a big

change within the upcoming month

they understand the benefits of the

change and they want to move forward but

rather than diving in headfirst they

usually just test the waters of change

to see what it's like now this is an

exciting opportunity to prepare yourself

or someone else to make the leap

enjoy this time in this preparation

stage the more prep work that you do

the easier it will be to transition into

action and maintenance phases

so you can set yourself up for success

by doing research on upcoming obstacles

that you might face

and how other people have moved past

them you can also create something

called smart

goals for yourself and something else

that is helpful is looking up

alternative plans of action

in case your actions do not work out the

more knowledge you have moving forward

the easier it will be to evaluate

failures and move forward after

successes

but after the preparation stage we have

step four which is action

reducing the amount of cigarettes you

smoke is a small step putting down the

pack for good is a giant leap

and at this point a person has entered

the action stage

it's important to remember that the

first three steps provide a foundation

for the action stage quitting cold

turkey just moments after watching a

documentary about the dangers of smoking

works for a few people but it's not

guaranteed that everyone will

successfully quit smoking that way

pre-contemplation contemplation and

preparation are extremely

important steps after all you have to

want and know that it's time to change

if you think about it this is why new

year's resolutions don't always work out

we make these resolutions in december

and give ourselves less than a month

sometimes even less than a week to

prepare without a plan of action

or a support group action only leads to

insurmountable obstacles

preparation helps to prepare for those

obstacles and have a plan

not if when you encounter them but the

preparation in the research doesn't just

stop when the action phase begins

if you're ready to take action know that

your journey is far from over you should

continue to seek out support groups and

other outside resources

and whenever you do encounter success be

sure to reward yourself

now usually the action stage lasts for

around three to six months

in which the person will likely face

multiple obstacles and sometimes dance

with relapsing or going back into old

behaviors and habits

next we have step 5 which is called

maintenance

once a person has kept up with their

change whatever that is for at least six

months

they enter the maintenance stage of

change now relapse is still possible but

a person in the maintenance stage feels

more confident in their ability to stick

to their change in behavior

for any habit temptation will continue

to pop up during this phase

and if you want to avoid a relapse it's

important to know that these temptations

exist

and have a plan to avoid them it's also

important to know that relapses may

happen

the more honest you stay with yourself

about this possibility the easier it

will actually be to recover whenever a

relapse happens

lastly we have step 6 which is relapse

because relapses happen they just do

when it comes to substance abuse the

relapse rate falls between 40 and 60

percent

it can be hard even after six months or

five years to avoid temptation

because falling back on old behaviors is

normal what you do

after a relapse though will determine

whether or not you stay in the model

and continue to change for example

shaming yourself for relapse

is not always healthy taking the time to

honestly look at what triggered the

relapse though that is very healthy

look closely at what barriers you face

and when those barriers become too much

now this information can help you moving

forward it's always important to keep

your vision

in mind pull what you learned from the

first three stages of the

transtheoretical model

and then you can start over again i know

this video may have been a little much

but i know there's a lot of people

wanting to learn about the

transtheoretical model

and i hope this video helps shed some

light on it i hope you enjoyed it and i

definitely hope you've learned something

if you have any questions about this

model feel free to leave a comment below

or check out some of my other videos in

the social psychology series

thanks for watching and i hope to see

you in the next video