Five Ways to Create Lasting Change in Your Life

Why Change?
Making behavior changes may be difficult, but the reward—a longer, healthier, happier life—is worth the effort. And when you know how to make a change instead of diving in and hoping for the best, the mountain doesn’t seem so steep anymore.
So how do you make a change? Research has identified five stages of behavior change people go through. The model is known as Prochaska and DiClemente’s Stages of Change Model. “Understanding these stages can help you identify where you are along your journey so you can move to the next phase and make a lasting change,” says Pamela Walker, PhD., a clinical psychologist in private practice at Cooper Aerobics Center.
Changing, one stage at a time
Here are the five stages and how to make them work for you.

1. PRECONTEMPLATION can be called denial. You are engaging in your unhealthy behavior and see more advantages to continuing your behavior than you do to changing it,” Dr. Walker says. “At this point, you’re not even thinking about change.”
2. CONTEMPLATION often occurs when you become aware of how your behaviors are affecting you. You walk up a flight of stairs, and you’re short of breath. A friend has a heart attack, and you wonder if it could happen to you. You start to see the advantages of making a change and want to do something about it.
3. PREPARATION is characterized by a groundswell of activity. You have decided to change and are making preparations to do so. You might join a gym, locate an Alcoholics Anonymous group, or clear your pantry of junk food. “You believe change is needed and can occur.” Dr. Gilliland says.
   
   Dr. Walker suggests making an excuse-busting list as part of your preparation. For example, if your goal is to exercise more, write down every excuse you can come up with not to exercise (it’s too hot, it’s raining, I’m too tired, I hate running, I don’t have any equipment). Then, jot down problem-solving strategies for each one. “Inoculating yourself against excuses ahead of time means you are prepared and won’t be derailed once you take action.” She says.
   
   
4. ACTION is what most of us picture when we think of change. You’re working out. You’re eating healthier. You’re smoking or drinking less or not at all. Action happens when you are ready. It can be helpful to choose a date when you plan to start. Smokers, for instance, might select a “quit date” and tell friends and family the date. If you’re trying to increase your physical activity, you could schedule an appointment with a trainer or join a walking club that meets on a certain date. Researcher shows that one of the most effective ways to make a lasting change is to keep a written record of your behaviors. If your goal is to lose weight, write down the activities you do each day as well as everything you eat. “A log gives us a realistic portrayal of what we’re doing,” Dr. Walker says. Tracking your progress can also motivate you to keep up the good work.
   
   The length of this phase varies from weeks to months depending on the type and extent of the change.
   
   
5. MAINTENANCE is an often overlooked but extremely important phase. “Making a change does not guarantee it will be maintained, so you need to continue working at it,” Dr. Gilliland says. One of the best ways to do that? Seek out support from someone who has also made the change. Studies prove we’re more likely to stick with healthy behaviors when we have a buddy. Relationships may also provide an additional source of motivation when you are tempted to bow out. “You may not feel like going to yoga today, but you want to see your friend there, so you go and are happy you did,” Dr. Gilliland says.

How to conquer setbacks
Two steps forward, one step back. This is a common experience when you’re trying to improve you life. You don’t need to let it get you down.
Setbacks are going to happen.” Dr. Walker explains. “The key is preparing for them so you can get back on track as quickly as possible.” To do that, she suggests recognizing potential pitfalls in advance. If you know friends will be smoking at a reunion, for instance, set an intention ahead of time that if someone offers you a cigarette, you will say no. Otherwise, you will find yourself caught off guard when faced with temptation.

Similarly, she warns against “all or nothing” thinking if you do slip up “if you overeat at one meal, it doesn’t mean today is a complete loss and you should eat an entire pizza.” Dr. Walker says. Instead, plan to get back on track at your next meal. Change doesn’t just begin and end,” Dr. Gilliland says. “It is a cycle, and you will need to remain vigilant about maintaining the change.

By Kenneth Cooper, M.D., Founder and Chairman, Cooper Aerobics Center