Changing For Good

Changing for good
Transtheoretical Model of Behavioural Change

Transtheoretical Model of Behavioural Change
James O. Prochaska
How do we change ?
Change is ● Stages of change;
Processes of change;
dependent on:
●
● Self Efficacy;
● Decisional Balance.
Precontemplation
● Don’t want to act in the foreseeable future;
● Lack of awareness about negative consequences;
● Underestimate the pros of changing;
● Overestimate the cons of changing.
Example: It's under control, I don’t need to stop drinking

Contemplation
● Planning to change on the foreseeable future;
● Start gaining awareness of negative impact;
● Practical evaluation of pros and cons;
● Still feeling ambivalent about changing.
Example: Maybe it is killing me, I’ve been thinking about it, but I don’t know
Preparation
● Ready to take action in a near future;
● Taking small steps towards the behavior change;
● Believing that change will bring a better life.
Example: I’m thinking of going to treatment, I already found some clinics online
Action
● Modifying a behaviour;
Example: I stopped smoking

Maintenance
● Keeping the change in behaviour a period of time (at least 6 months);
● Intending to keep the behaviour change;
● Working on relapse prevention.
Example: I’m sober for 8 months now and everyday it's a challenge
Relapse
Decisional Balance
Self Efficacy
My own Watching Verbal Emotional

experience others persuasion states
Changing processes
● Consciousness Raising - Increasing awareness about the unhealthy behavior.
● Dramatic Relief - Emotional arousal about the behavior, whether positive or negative
arousal.
● Self-Reevaluation - Self reappraisal to realize the healthy behavior is part of who they
want to be.
● Environmental Reevaluation - Social reappraisal to realize how their unhealthy
behavior affects others.
Changing Processes
● Social Liberation - Environmental opportunities that exist to show society is
supportive of the healthy behavior.
● Self-Liberation - Commitment to change behavior based on the belief that
achievement of the healthy behavior is possible.
● Helping Relationships - Finding supportive relationships that encourage the desired
change.
Changing Processes
● Counter-Conditioning - Substituting healthy behaviors and thoughts for unhealthy
behaviors and thoughts.
● Reinforcement Management - Rewarding the positive behavior and reducing the
rewards that come from negative behavior.
● Stimulus Control - Re-engineering the environment to have reminders and cues that
support and encourage the healthy behavior and remove those that encourage the
unhealthy behavior.
Practical exercise
In small groups, read the text and answer the following questions.
1. What behaviour is the person considering changing?
2. What stage of change is the person in?
3. Select three processes of change by which the person can become closer to changing and
give 1 practical example for each.
4. Bonus: Guess the song.

Case 1
I used to do a little, but a little wouldn't do
I get up around seven
So the little got more and more
Get outta bed around nine
I just keep tryin' to get a little better
And I don't worry about nothin', no
Said a little better than before
Because worryin' is a waste of my time
We've been dancin' with Mr. Brownstone

Show usually starts around seven
He's been knockin'
We go on stage around nine
He won't leave me alone
Get on the bus about eleven
No, no, no
Sippin' a drink and feelin' ﬁne
He won't leave me alone
Case 2
Somebody new
Kept thinking I could never live without you by
my side I'm not that chained-up little person still in love
with you
But then I spent so many nights thinking how
you did me wrong And so you felt like dropping in and just expect
me to be free
And I grew strong
Well, now I'm saving all my lovin' for someone
And I learned how to get along
who's loving me
Case 3
I ain't got the time The man said, "Why you think you here?"
And if my daddy thinks I'm ﬁne I said, "I got no idea"
(...)
"I'm gonna, I'm gonna lose my baby"
I'd rather be at home with Ray
"So I always keep a bottle near"
I ain't got seventy days
(...)
'Cause there's nothing
They tried to make me go to Rehab
There's nothing you can teach me
But I said no, no, no
That I can't learn from Mr. Hathaway

Changing For Good

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Changing for good

Transtheoretical Model of Behavioural Change

● Lack of awareness about negative consequences;

● Underestimate the pros of changing;

● Overestimate the cons of changing.

Example: It's under control, I don’t need to stop drinking

● Start gaining awareness of negative impact;

● Practical evaluation of pros and cons;

● Still feeling ambivalent about changing.

● Taking small steps towards the behavior change;

● Believing that change will bring a better life.

Example: I stopped smoking

My own Watching Verbal Emotional

1. What behaviour is the person considering changing?

2. What stage of change is the person in?

give 1 practical example for each.

4. Bonus: Guess the song.

We've been dancin' with Mr. Brownstone

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