So, previously we were talking about change and keeping a log of behaviors to identify patterns. By keeping a log you should have identified patterns that occurred before the behavior, while engaging in the behavior, and consequences of the behavior. Now that you have a better idea of your triggers and cues that lead to engaging in the behavior and what happens as a result of the behavior, you will hopefully be ready to create a plan to stop the unhealthy behavior.
First, we need to determine what stage of change you are in. Answer the following questions to help you determine where you are in regards to readiness to change.
Stage One: I’m just not ready.
Precontemplation (no intention of making changes, likely unaware behavior is a problem)
Who do you believe needs to make the changes in the situation?
Is there anything that you want to change in the situation? If not, why? If so, what do you want to change?
Stage 2: I’m about ready.
Contemplation (recognize behavior is a problem and beginning to look at the positives and negatives of the continued behavior)
If you are not happy with the way things have been going and want to change something about your situation, what would that be?
What would you like to do differently in regards to the situation?
Stage 3: Okay, I’m ready.
Preparation (intend to take action soon, may start taking small steps to make change)
What are the steps of your plan to make a change?
How will you know your plan was successful?
Stage 4: I’m doing it.
Action (made changes to problem behavior)
What step are you currently working on?
What areas of the plan have you found to be most challenging?
Step 5: I’m still doing it.
Maintenance (sustained changed behavior)
What are you doing to make sure you keep the change going?
How confident are you that you can maintain the change over the next week?
One day or day one. You decide –Unknown
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