Journal Topic 1: Where are you?

Useful points to remember about personal change:

- Most people do not make a major change overnight.

- It is normal for someone's motivation to shift over time.

- Along your journey, it is normal to experience mixed feelings about change and that does not mean that change is impossible or that you're doing something wrong.

Research has found that people tend to go through predictable stages in the change process. To get the most out of journaling, or any self-help activity for that matter, it is imperative that you be as honest as possible with yourself. If you want to make a change, if you want to move in a new direction in your life, it makes sense to first figure out where you currently are.

Initially developed in the context of addiction and recovery research, what is known as the "Stages of Change" model is a useful way to think about how people change in general. Over a decade of research into how people intentionally change their behavior, with and without professional help, has come up with five stages of change. They are listed below along with notes about common feelings people may experience in each stage:

Precontemplation: When you are not yet seriously contemplating change. You may believe that change is not important, or that it is not possible. In this stage, you may feel:

- That everything is fine and/or that you don't need/want to change.

- Demoralized. Maybe change is important to you, but it seems impossible. You may have repeatedly tried to change, but with little success.

- Angry or defensive, because others are pressuring you to change before you are ready.

- Scared. The thought of change or the possibility of change may be bringing up confusing or conflicting thoughts and feelings about what changing might entail for you.

Contemplation: When you are aware of a problem, but are not yet committed to changing. You may feel:

- Ambivalent. Although you may have strong reasons to change, you may also have strong reasons for not wanting to change. Ambivalence is normal, but also uncomfortable. It is often what causes people to move both forward and backward on their personal development journeys.

- Curious about what change would entail.

- A small desire to change, but it may be difficult for you to recognize, because you also feel pressured by others to change.

- Frightened about change, but willing to experiment. You might be open to starting off with taking small steps.

- Willing to change, but unsure whether it is possible for you. You may lack confidence in your own abilities to change or in the ability of others to help you change.

Preparation: When you are committed to change, but unsure of how to proceed. You may feel:

- Excited but nervous about change. Although you may feel committed to changing, you may also still have some ambivalence about it.

- Proud that you have taken small steps towards change.

- Open to suggestions about how to change, or open to receiving or seeking out support from others as you move forward.

Action: When you have already taken some concrete, successful steps towards change. You may feel:

- Confident about maintaining change.

- Nervous about what change may mean for you in the long run.

- That you have a solid foundation for long-term change.

- Worried about how others may react if your efforts to change are unsuccessful, or only partially successful.

- Surprised that change seems easier or harder than you thought.

Maintenance: When you have successfully changed for at least a few months. You are maintaining a successful plan of action. You may feel:

- Proud and happy about your success. Complacent about change. People in this stage may “let their guard down” or refuse help when they still need it.

- A desire to help others to change the same problem. A new sense of identity. Your sense of self is no longer tied to your problem. You may have “moved on” and feel more accepting of yourself and of the fact that you are on a lifelong journey of self-development.

- Regret that you did not change sooner; grief or remorse about the harm that your problem and unwillingness to do something about it caused yourself or others.

Finally, the stages of change are not necessarily a linear process. It is much more common for people to move back and forth between stages. This is the rule, not the exception. Don't get discouraged!

[1,2]

Journal Prompt

In regards to your personal goals, what stage are you in? In what way? Why? Where do you want to be? What does your current stage imply you need to DO?

Think about it. Write about it. See where your mind goes!

Stay tuned for the next prompt, coming in the next couple of weeks.

References

1. Prochaska, J. O., DiClemente, C. C., & Norcross, J. C. (1992). In search of how people change: Applications to addictive behaviors. American Psychologist, 47(9), 1102-1114.

2. Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51(3), 390-395.