Most academics dismiss self-help books, even when they're built on a decent research foundation. I think that's part of the reason we tend to fold so quickly when we try to make changes in our lives. Despite our erudition, we just don't do our homework. I guess I'd probably be dismissive too, if I didn't spend so much of my research time studying how prisoners and heavy drug users go about making changes.
With resolution season approaching, I thought I'd share a bit from Mark Groberski's summary in a Minnversity wellness magazine. The point of this post is that most of us need a ramp-up to make changes that last, so get ready now if you're thinking about trying to change any behavior in January. Mr. Groberski's article is based on Prochaska, Norcross and DiClemente's model of the stages of change, taken from their Changing for Good (1994):
1. Pre-contemplation - Not seriously considering change, but gaining awareness or concern.
2. Contemplation - Self-examination, thinking about rewards and costs of change.
3. Preparation - Getting ready to commit to change, making concrete and realistic plans.
4. Action - Making the change and working the plan.
5. Maintenance - Sustaining change, consolidating gains, and integrating into lifestyle.
It might seem silly to make a big deal about a move from "pre-contemplation" to "contemplation" but this is the difference between thinking "I should probably lose a little weight" and asking "what would I have to give up to keep the weight off?" Most of us just dive right in -- going directly from "pre-contemplation" to "action." Here's what happened in summer 2009, when I tried to lose a few pounds:
I lost five or six pounds in the first couple months but found them again in winter, ending up right back where I started. And that's pretty much what always happened for me. Last fall, however, I took the ideas of "contemplation" and "preparation" more seriously, working through some of the potential costs and benefits and actually writing out a plan.
Feeling sluggish intellectually and physically, I was motivated to do something about it. I decided to quit drinking (for lots of reasons, but the winter ales were certainly not conducive to weight loss), carve out a regular weeknight exercise time, change some of my worst habits, and start putting basic diet and exercise data into a daily spreadsheet.
The preparation stage involved finding substitute foods (e.g., fruit and nuts rather than chips) and drinks (e.g., pomegranate juice and diet root beer rather than beer and wine) and considering how much exercise I could realistically expect when the temperature dropped below zero. It also meant considering new ways of dealing with stress and social events -- how do I handle big deadlines, professional disappointments, or bad days at the office? who should I hang out with at university events and professional meetings?
By January 1, I felt like I had a reasonable handle on what to expect, so I took it up a notch, from preparation to "action." The results for 2010 have been better, so far:
The combination of changes in eating, drinking, and exercising made it easier to get off to a fast start in January and February and the plan has worked pretty well throughout the year. I've been in maintenance mode since the first week of October, when I had my last race of the season, but know that maintenance will be tough through the winter.
Of course, I'm just one foot injury from extreme exercise deprivation and I realize that most weight loss is eventually regained. If and when I find myself back at 200 pounds with a Winter Ale in my hand, I'll likely proceed as I did this time -- thinking seriously about what I might gain and lose and making a plan before making change. Even if you don't buy the self-help approach to making changes that last, it shouldn't be so hard to believe that good preparation is linked to success, here as elsewhere.
With resolution season approaching, I thought I'd share a bit from Mark Groberski's summary in a Minnversity wellness magazine. The point of this post is that most of us need a ramp-up to make changes that last, so get ready now if you're thinking about trying to change any behavior in January. Mr. Groberski's article is based on Prochaska, Norcross and DiClemente's model of the stages of change, taken from their Changing for Good (1994):
1. Pre-contemplation - Not seriously considering change, but gaining awareness or concern.
2. Contemplation - Self-examination, thinking about rewards and costs of change.
3. Preparation - Getting ready to commit to change, making concrete and realistic plans.
4. Action - Making the change and working the plan.
5. Maintenance - Sustaining change, consolidating gains, and integrating into lifestyle.
It might seem silly to make a big deal about a move from "pre-contemplation" to "contemplation" but this is the difference between thinking "I should probably lose a little weight" and asking "what would I have to give up to keep the weight off?" Most of us just dive right in -- going directly from "pre-contemplation" to "action." Here's what happened in summer 2009, when I tried to lose a few pounds:
Feeling sluggish intellectually and physically, I was motivated to do something about it. I decided to quit drinking (for lots of reasons, but the winter ales were certainly not conducive to weight loss), carve out a regular weeknight exercise time, change some of my worst habits, and start putting basic diet and exercise data into a daily spreadsheet.
The preparation stage involved finding substitute foods (e.g., fruit and nuts rather than chips) and drinks (e.g., pomegranate juice and diet root beer rather than beer and wine) and considering how much exercise I could realistically expect when the temperature dropped below zero. It also meant considering new ways of dealing with stress and social events -- how do I handle big deadlines, professional disappointments, or bad days at the office? who should I hang out with at university events and professional meetings?
By January 1, I felt like I had a reasonable handle on what to expect, so I took it up a notch, from preparation to "action." The results for 2010 have been better, so far:
Of course, I'm just one foot injury from extreme exercise deprivation and I realize that most weight loss is eventually regained. If and when I find myself back at 200 pounds with a Winter Ale in my hand, I'll likely proceed as I did this time -- thinking seriously about what I might gain and lose and making a plan before making change. Even if you don't buy the self-help approach to making changes that last, it shouldn't be so hard to believe that good preparation is linked to success, here as elsewhere.
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