Readiness For Change Quiz

How ready are you to change?  Take this 10 question quiz to find out.

Professor James O. Prochaska and his colleagues at the University of Rhode Island developed the Transtheoretical Model of Change in 1977.  The five stages of change were constructed from many years of analyzing different theories in psychotherapy.  The process of a specific behavior change typically follows a series of stages:

1.  Precontemplation – “I can’t change this behavior” or I won’t change this behavior”


2. Contemplation– “I might change this behavior”




• Individuals hoping to enter the preparation stage must first define their motivators, obstacles and solutions.




3. Preparation(0-3 months) – “I will change this behavior”




• The individual will create a set of necessary guidelines and seek support for the ensuing attempt at change.




4. Action(3-6 months) – “I am changing this behavior”




• It’s common that within this stage individuals relapse.  Successful lifestyle change stems from the ability to recover from such slips.




5. Maintenance(6+ months) – “I still am changing this behavior”




• Continued adherence to the new behavior for an extended period of time will lead to the habit becoming part of the everyday lifestyle.

Are you thinking about changing a bad habit or unhealthy behavior? Take this 10 question “ready or not” quiz and see just how ready you are.  Use the key at the end of the quiz to help better understand what stage you might be in.

1. Regarding my awareness about this behavior:

a. Others have suggested that I have a problem behavior but I don’t agree.

b. I might have a problem behavior but I am not sure.

c. I have a problem behavior.

2. When a loved one or trusted friend suggests that I may have a problem behavior …

a. I am likely to tune them out, change the subject or get defensive.

b. I don’t like it, but I know that they see something that worries them and are right in

expressing concern.

c. I am ready to listen and talk about it.

3. This problem behavior …

a. is really just a nuisance and I don’t have time to deal with it.

b. is causing me worry and/or distress.

c. is causing me, and some of the people I care about, significant worry and/or distress.

4. When I think about my problem behavior …

a. I usually make excuses, rationalize or minimize its impact on my life.

b. I want to change but I don’t because of fear, pride or lack of motivation.

c. I really want to change but don’t know how to begin or continue once I start.

5. Regarding knowledge of my problem behavior:

a. I know very little about it.

b. I have begun learning more about it.

c. I have learned a great deal about it.

6. Regarding my knowledge of resources for my problem:

a. I don’t know of any resources.

b. I have learned about some of the resources available but don’t feel I have enough

information.

c. I have more than adequate knowledge about how or where to get help.

7. Regarding my current motivation for change:

a. I have practically no, or very little, motivation at this time.

b. I have some motivation to change but I will need more to succeed.

c. I am very motivated to change.

8. Regarding my current plans to change:

a. At this time, I have no plans to change.

b. I am thinking about change and the impact it would have on my life.

c. I have a definite plan for change.

9. Regarding my support for change from others:

a. I have almost no support from others.

b. I have some support but it may not be enough.

c. I have excellent support.

10. Regarding previous attempts to change:

a. I have never seriously attempted to change this behavior.

b. I have tried to change on one or more occasions but have failed miserably.

c. I have tried to change before and have had some temporary success.

 

Scoring key

If you answered “a” to any question, give yourself 1 point.

If you answered “b” to any question, give yourself 5 points.

If you answered “c” to any question, give yourself 10 points.

 

Results

Total your score. If your score is:

10-15 points, you are in the precontemplation stage. Your score suggests that you are not yet ready to engage in changing this problem behavior.

16-40 points, you are in the contemplation stage. Your score suggests that you are considering

changing this behavior but are not quite ready. People in this stage seek knowledge and  additional encouragement before they engage in behavior change.

41-100 points, you are in the preparation stage. Congratulations. Your score suggests that you are preparing to change this behavior. People in this stage have acquired additional knowledge and support and have a viable plan.

Sources: Changing for Good by J.O. Prochaska, J. C. Norcross, and C.C. DiClemente. Morrow, 1994; The Transtheoretical Approach: Crossing the Traditional Boundaries of Therapy by J.O. Prochaska and C.C. DiClemente. Krieger Publishing Company, 1984.

One Step at a Time

What stage of change are you in? Focus on one habit or healthy lifestyle change you'd like to focus on and consider which stage you are in out of the ones listed below. Next, write the steps you need to take to get to the next level. Consider what is realistic for you and make SMART goals to help you get there!

Stages of Change

Pre-Contemplation: No intention or acknowledgement for need to change

Contemplation: Acknowledging that you need to change but not sure if you really want to or are ready to just yet. Considering or planning to change sometime within the next 6 months.

Preparation: Getting ready to change. Preparing for change within the next month.

Action: In the act of changing behavior. Committed to change and making steps toward success.

Maintenance: Maintaining change for at least 6 months to indetermined time. I would like to point out that maintainance never really stops. This is what we preach at Hilton Head Health, that getting healthy isn't necesarily about losing weight, but adapting a healthier way of living.

Relapse: Returning to old beharior or discontinuing change. Relapse is a normal part of any behavior change. The key to overcoming relapse is acknowledging that it will happen but being prepared when it does. Know the signs, have a plan of action and don't dwell on mistakes but stay opptomistic for the future.

Making Change Stick

When many of us have a desire to make change, it’s easy to go straight to the Nike mentality of “Just Do It”; however, when we look at models for successful and lasting change, there are many other components.  Behavioral steps are just one building block of fifteen, for example, in the model for Mount Lasting Change. 

As you think back to your efforts for making behavioral changes and it seems that you always fall short, or the change is short-lived, I would encourage you to take a look at some of the other building blocks for making successful change.  Looking at it 360 degrees can really help identify some areas for improvement, which is much more beneficial in the long run than the guilt and self-loathing we run ourselves through.  Here are a couple of those blocks to start with:

1. Responsibility & Self-discovery – You have to be ready, willing and able to make change.  Spend some time thinking about your level of motivation, your feelings about getting started and your confidence that you will succeed.  What can you do to help bolster your readiness, willingness and ability to make the change you are seeking?


2. Strengths – What are you really good at?  What about you has made you successful in other areas of your life?  How can you use these skills/talents to increase your ability to make the change you want?


3. Values & Meaning – What do you value most as you envision your life having made this change?  What are some ways you can kindle that motivation to help you in times where your mind/emotions begin to pull you off course?


4. Benefits & Information – What are the pros of making this change last?  What information would be helpful?


5. Challenges & Strategies – What are the cons of the change?  Whether these things are actual negatives, or they just seem negative for our selfish, defiant nature, they are still real feelings we experience due to the change.  If you can really decipher how you truly feel about making a change, it will lead you to coming up with realistic strategies for dealing with those challenges

Take your time with these steps.  Don’t rush through and move straight into action as we do over and over and over again.  What is going to be different this time?  It’s not the behavior goal that really changes… it’s the support you build around making that behavior more meaningful, more do-able and with more confidence. 

What have you discovered about yourself today?