Tips for Moving Forward in the Cycle of Behavior Change

I know that making lifestyle changes is extremely hard for some, so here are some tips that can help make it so that whatever change you decide to commit to has is successful for you.

First thing you need to do is decide what your "target behavior is"   What is it about yourself that you want to change? 

PRECONTEMPLATION
- Raise your awareness Research your target behavior and its effects.
- Be self-aware  Look at the mechanisms you use to resist change, such as denial or rationalization.  Find ways to counteract these mechanisms. 
- Seek social support Friends and family members can help you identify target behaviors and understand their impact on the people around you.
-  Identify helpful resources These might include exercise classes or stress-management workshops offered by your school/community center.

CONTEMPLATION
- Keep a journal A record of your target behavior and the circumstances that elicit the behavior can help you plan a change program.
- Do a cost-benefit analysis  Identify the costs and benefits (both current and future) of maintaining your behavior and of changing it.  Costs can be monetary, social, emotional, and so on.
- Identify barriers to change Knowing these obstacles can help you overcome them.
- Engage your emotions Watch movies or read books about people with your target behavior.  Imagine what your life will be like if you don't change. 
- Create a new self-image  Imagine what you'll be like after changing your target behavior.  Try to think of yourself in new terms right NOW.
- Think before you act Learn why you engage in the target behavior.  Determine what "sets you off" and train yourself not to act reflexively.

PREPARATION
- Create a plan Include a start date, goals, rewards, and specific steps you will take to change your behavior.
- Make change a priority  Create and sign a contract with yourself
- Practice visualization and self-talk These techniques can help prepare you mentally for challenging situations.
- Take short steps Successfully practicing your new behavior for a short time - even a single day - can boost your confidence and motivation.


ACTION
- Monitor your progress Keep up with your journal enteries
- Change your environment Make changes that will discourage the target behavior  - for example, getting rid of snack foods or not stocking the refrigerator with beer.
- Find alternatives to your target behavior Make a list of things you can do to replace the behavior.
- Reward yourself Rewards should be identified in your change plan.  Give yourself lots of praise, and focus on your success.
- Involve your friends Tell them you want to change, and ask for their help.
- Dont get discouraged Real change is difficult


MAINTENANCE 
- Keep going  Continue usuing the positive strategies that worked in earlier stages.
- Be prepared for lapses Don't let slip-ups set you back.
- Be a role model Once you have successfully changes your behavior, you may be able to help someone else do the same thing.

Fahey, Thomas D., Paul M. Insel, and Walton T. Roth. Fit & Well. Ninth ed. New York: Mc Graw Hill, 2011. 15-19. Print.