Embracing change can be slightly more complex when dealing with a belief or behavior that keeps us stuck in the repetitive loop of wrong decision making and actions that provide more harm then good.
According to Prochaska (Changing for Good, Prochaska et al) there are 5 levels of change for overcoming bad habits and moving life positively forward:
Precontemplation – Not yet acknowledging that there is a problem behavior that needs to be changed
Contemplation – Acknowledging that there is a problem but not yet ready or sure of wanting to make a change
Preparation/Determination – Getting ready to change
Action/Willpower – Changing behavior
Maintenance – Maintaining the behavior change and (sometimes)
Relapse – Returning to older behaviors and abandoning the new changes
Once you acknowledge that there is need for change, taking time to focus on Contemplation and Preparation stages is crucial for implementing the lasting positive change without falling into the Relapse stage. Below is a questionnaire to help you define how ready you are to change your behavior.
Answer the following questions in terms of a problem behavior. Rate each item as to its importance in deciding to take action. Rate each item as accurately as you can. Fill in the number that most closely reflects the importance of each item.
PROS AND CONS OF CHANGING
1 = Not important, 2 = Slightly important, 3 = Somewhat important,
4 = Quite important, 5 = Extremely important
1. Some people would think less of me if I change
2. I would be healthier if I change
3. Changing takes a lot of time
4. Some people would feel better about me if I change
5. I’m concerned I might fail if I try to change
6. Changing would make me feel better about myself
7. Changing takes a lot of effort and energy
8. I would function better if I change
9. I would have to give up some things I enjoy
10. I would be happier if I change
11. I get some benefits from my current behavior
12. Some people could be better off if I change
13. Some people benefit from my current behavior
14. I would worry less if I change
15. Some people would be uncomfortable if I change
16. Some people would be happier if I change
Add up your scores on the odd-numbered items; this is your current score on the pros of changing. Add up your scores on the even items; this is your current score on the cons.
For people in the precontemplation stage the mean score on the pros of changing is approximately 21. One standard deviation (S.D.) on this test is 7. If your average score is 21, then you will need to raise your pros by approximately 7 points in order to become adequately prepared for action.
If your pros score is below the mean of 21, you will need to apply the processes of change at each stage even more diligently before you progress to the action stage. If your sc ore is above the mean by less then 1 S.D., you will need to apply the processes of change but you will probably be prepared more quickly then many of your peers.
For people in the contemplation stage the mean score on the cons of changing is approximately 21. One standard deviation on this test is 8. If you have an average score of 21, then you will need to decrease your cons by approximately 4 points if you are to become adequately prepared for action.
If your cons score is above the mean of 21, you will need to apply the processes of change even more diligently before you progress. If your score is below the mean but less than 4 points, you will need to apply the processes but you will probably be prepared more quickly than most of your peers.
Only if you have scored both 1 S.D. or more above the mean on the pros (28 points) and .5 S.D. or more below the mean on the cons (17 points) are you ready for action.
“To map out a course of action and follow it to an end requires courage” Ralph Waldo Emerson