So, after all the thinking, considering, avoiding, and then making plans in the process of change, the time comes when you are ready to take Action.  Stage 4 of the Transtheoretical Model is all about that first plunge into actual behavior change and beginning the journey to accomplish your goals.  But as many people find in Stage 4, finally taking the leap may come with some surprises, and this week’s post is about how to help you begin your actual change with the highest chance of continued success.  

Often the build up to change is so filled with anxiety that finally doing something may actually bring a bit of relief.  For so long you may have avoided a change, constantly living with the fear it would be too difficult to maintain and/or that you wouldn’t be able to do it at all.  Often people find that when they do make the change, it feels pretty good.  For example, many people who want to quit smoking or drinking feel tremendous anxiety about what a nicotine or alcohol free life will be like.  They imagine all sorts of scenarios involving attempts in the past that had gone awry.  The anticipation of how bad it will be is itself really uncomfortable.  So by the time they actually have their first taste of smoke free or alcohol free living it feels better to actually face it than to worry about it.

One strategy that may be useful is to pick a start date.  Quite often people moving into the Action Stage are too nervous to commit. Fearing failure, they try to ease into it, by saying things like, “tomorrow I’m going to try to go the whole day without a cigarette.”  Human nature being what it is, we leave ourselves too much wiggle room for the ambivalence we have been fending off to sneak back in.  After a few days of “trying” but not fully committing, we unfortunately prove to ourselves that we can’t do it.  So picking a start date is a very important psychological step to cementing our commitment and calling in all the coping when we reach that milestone.  A start date provides the structure to your plan and signals that the beginning of your new way of being has completely begun. 

Once you take the action toward your goal, reward yourself and congratulate yourself.  Reinforcement and support are extremely important in maintaining the confidence and motivation required in a change.  Use the people who you had identified as support people and let them know what is helpful. The Action Stage typically involves making some kind of public commitment to your change.  People may notice you doing things differently or you may have to announce it.  Declining an offer of a drink,  dessert, or a cigarette can feel uncomfortable at first.  You may find yourself awkwardly explaining or even in the role of needing to make an excuse for suddenly being different than other people, especially in your social circle.  It’s important not to feel you have to justify yourself or make others feel better.  Each of us are entitled to make our own choices and your change is not a comment on other people’s habits.  

Depending on the goals you set in the Contemplation Stage and the plans you made in the Preparation Stage, the Action Stage can be either a series of small steps or one big life change.  It may feel strange or even empty to be living without a habit or way of life that you have done for so long.  And while the initial success may be exciting, it may take time to see the long term desired results.  It is natural to have a period of grieving and a transition time to adjust to a new normal.  Identifying effective ways of coping with stress are crucial during this action phase. Of course the better prepared you were with your plan, the easier it tends to be, but you will inevitably encounter circumstances you had not prepared for.  Don’t be afraid to continue to ask for help and to problem solve and tweek your plan as needed.  Sometimes we need a little extra help to break through a barrier or to face an unexpected road block.  

Repetition is one way to help in the early stage of Action.  Doing the same thing each day tends to help make any change a new habit more quickly.  Reviewing your list of motivations each morning and your successes each evening is a good way to keep in touch with your goals and what you may need to help support yourself.  

Often the fear of failure keeps us from wanting to tell people we are making a change.  But by not telling anyone, you rob yourself of their support. And you will need it.  Because at some point during the Action Stage, the realization will  kick in that not only do you have to do this new change today, but you may in fact have to keep doing it every day.  And this, my friend will tend to bring a bit of shock and fatigue and even regret.  But have no fear, my dear change agents in action, this will be a perfect sign that you are moving into the next stage…Maintenance. A sure indicator you are creating success!

Action: Taking steps toward change but hasn’t stabilized in the process 

Primary Task:  Help implement change strategies and learn to eliminate potential relapse