Back in the year 2000, when I was a fledgling personal fitness trainer, I started to study coaching. I could tell that my weight-loss clients were not finding it easy to stick to recommendations like walking more, eating less sugar, drinking less alcohol. I knew they wanted to change, but they didn’t seem able to. I wanted to help.
Luckily, two behavioral researchers, Prochaska and DiClemente, put their brilliant minds together in the early 1980s and delineated a simple little theory that would go on to help millions of people work through sometimes difficult lifestyle behavior changes. I wrote an article in 2007 to help fitness professionals learn how to use Prochaska & DiClemente’s Transtheoretical Model of Behavior Change (which is commonly referred to as “The Stages of Change”). Now, I’m going to help you learn how to use this brilliant little theory in your own life, when you’re toying with the idea of changing some behavior or adding a new creative or healthy practice to your life.
The Stages of Behavior Change
There are 5 stages in the Stages of Change. To illustrate the stages clearly, let’s take “adding a yoga practice to your wellness routine” as a possible behavior.
Precontemplation: In this stage, the concept of starting a yoga practice is not even on your radar. You might hear your friends talk about it and think, “Oh, that’s nice for them” and then not even give it a second thought. In other words, you’re nowhere near actually starting to practice yoga. It’s not interesting, you don’t see the benefits, and you have no interest at all.
Last time, I started to talk with you about the concept of practice and what it means when you practice something so long it becomes a habit. If you decided that what you’ve been practicing--whether an unhealthy behavior, an unhelpful way of thinking, or an absence of any healthy behaviors whatsoever--is no longer working for you and you’re ready for change, then you’ll want to read today's post. Because here, I’ll break down for you exactly what steps you need to take in order to give yourself the best possible chance to succeed at starting and then maintaining a new, healthy practice--even if you're totally scared to start or afraid to fail.
Did you know that the secret to increasing your health and wellbeing is to use effective SMART goals?
When people set out to achieve health, wellness, or fitness goals, they mistakenly focus on outcomes (i.e., "I want to lose 15 Ibs," or "I want to lower my cholesterol," or “I want to live without back pain.”).
Successful clients instead focus on actions—things that they choose to do, practice, or take part in. Well-chosen actions lead naturally to the ultimate outcomes people seek. They are the centerpiece of what we wellness coaches call SMART goals. These goals are:
S = Specific. "I want to feel better" is a vague outcome. "I will walk at 3.6 mph for 30 minutes on Monday and Friday" is a specific goal that will likely help you achieve the outcome of “feeling better.”
M = Measurable. "I will walk today" is too loose. Does walking to the car, which is 20 feet away, count? "I will walk at 3.6 mph for 30 minutes on Monday and Friday" is a measurable goal—there is nothing vague about it.
A = Actionable. "I will lose 20 pounds" is not an action. Can I look at you and see that you are losing 20 pounds, right at this moment? No. But if you say, "I will walk at 3.6 mph for 30 minutes on Monday and Friday" and it is Monday and I see you on the treadmill, I can see that you are likely on your way to losing that 20 pounds.
R = Realistic. "I will work out for an hour every day this month" is not realistic. If you set your goal too high, and then you don't succeed, you will feel bad about yourself. Set your goal at a reasonable level to make sure you succeed. After all, success breeds success. Achieving even one tiny action goal—perhaps "I will walk at 3.6 mph for 30 minutes on Monday and Friday this week"—will set you up for bigger and better future goals. Always start small.
T = Timed. "I will work out" is not a SMART goal because it has no timeframe.
In order to reach a goal, you must have a set time within which you will complete that goal. Set new action goals each week, and make sure your goals can be accomplished by your next goal-setting date.
Now that you know what a SMART goal is, download the SMART goal worksheet I created and craft a SMART goal that will help you reach an outcome you desire.
Be sure to follow the tips in my super-explanatory post about how to make sure you can start and maintain a new practice first.
And remember, stay curious and find something to enjoy about each SMART goal you set!
Back-pain and core-training specialist, student-focused teacher, intuitive coach, and constantly curious student of life. Caring wellness expert with decades of experience, a back full of metal, and a heart overflowing with Love.
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