Setting Goals: Stages of Change Pre-contemplation: unaware, unwilling or discouraged about making a change in behavior Contemplation: thinking about change, but on “sometime in the future, ” generally in the next 6 months (people may stay in this stage for years!) Planning: planning for how to make a change in behavior in the next 30 days- a good time to set specific short-term goals Taking action: person has been making changes in habits or environment for less than 6 months- can be very stressful; self-efficacy is important here (confidence in one’s ability to make the changes needed) Maintenance: person has maintained healthy behavior for 6 months; always be alert for triggers to slip into old behavior Relapse: part of the learning process; learn from relapse, re-define plan and start again Important: the change process is circular- a person can enter the cycle at any point and may relapse to an earlier stage.

Remember! The goal is to move through the stages of change… not always to “take action.”

Practice Setting a Goal Choose a healthy behavior that you have already been thinking about changing. Some ideas: healthy eating, being more active physically, taking your medicine, checking your feet, checking your blood sugar. What will you gain if you make this change? What will you have to give up? On a scale of 1-10, how much do you want to make this change? What stage of change are we in when we are thinking about these things? Contemplation- we are thinking about changing, looking at the pros and cons and deciding if it is worth it or not. Remember the goal? The goal is to move through the states of change…not always to take action.

1. Ride the exercise bike for 10 minutes daily My Goal: to lose 5 pounds My reason for this goal: so I can wear my favorite dress for my son’s wedding Steps I’ll take: 1. Ride the exercise bike for 10 minutes daily 2. Eat a salad and fruit for lunch 3. Park my car as far from the door as I can Who will help me: my best friend   With this step we moved one stage further on the stages of change wheel—from contemplation to planning. It is important that goals be clear, simple, and short term. Find people who will encourage you along the way.

When I’ll start: this Thursday When I’ll meet my goal: in 2 months How I’ll reward myself for making progress toward my goal: Buy an audio book to listen to on the way to work