Posts tagged ‘Transtheoretical Model of Change’

Self-Efficacy – 4th Component of the Transtheoretical Model of Change


Transtheoretical Model of Change, Component #4

Self-Efficacy is defined as the belief in one’s ability to complete a task. As one progresses through the Stages of Change, we begin to see one’s belief in himself grow and grow. It is similar to self-confidence in that an individual begins to believe in himself.

However, self-efficacy is task-specific. It is influenced by past performance and experiences, support from others that build trust, physiological responses (heart rate, increased lung capacity, perceived exertion, etc.) as well as any emotional responses associated with the accomplished task.

People with a strong sense of self-efficacy:

  • View challenging problems as tasks to be mastered.
  • Will CHOOSE challenging acts to complete and pour more effort into achievement of that task.
  • Develop deeper interest in the activities in which they participate.
  • Persistent in their efforts to complete the task.
  • Form a stronger sense of commitment to their interests and activities.
  • Recover quickly from setbacks and disappointments.

Additionally, those individuals with a strong sense of themselves will further increase their self-efficacy by accomplishing the tasks they set out to achieve.

Working to improve your self-efficacy level will improve your probability of achieving a desired behavior. To learn a little more about Self-Efficacy, lows and highs, please visit our blog on Self-Efficacy.

And as always, health is in you, let’s find it together.

To your health,

DietTrifecta Logo only.jpg

Patti Zikmund
CPBA, CPVA, Spinning®, WKC® Fitness Trainer


April 8, 2012 at 07:00 Leave a comment

Decisional Balance (3rd Component of the Transtheoretical Model)

Decisional Balance

Transtheoretical Model of Change, Component #3

This is the 3rd component of the Transtheoretical Model of Change (TMoC) about which we highlighted a few weeks ago.

Decisional Balance assumes that making changes about a healthier lifestyle involves a weighing of good vs. bad OR benefits vs. losses. As one progresses through the Stages of Change, a shift from risk to benefits occurs.

In the early stages of change (precontemplation and contemplation), individuals typically see more risk than benefit to changes in healthy lifestyle. Why? Because they have little understanding of how to go about making this change in behavior. Additionally, they are sometimes even unaware of the problem or believe that it cannot be solved. In the mid stages (preparation), the risks and benefits appear equal, which may sometimes leave individuals stuck in this stage. In the late stages of change (maintenance ad action), the benefits outweigh the risks, which pushes the individual towards desired results.

So – you see, as an individual progresses through the Stages of Change, he begins to weigh the risks against the benefits. Our goal is to shift our behaviors and insight to “see” the power of the benefits and turn risk into gain.  Your goal – eliminate anxieties and any irrational beliefs.  This will lead you on a path to continued success. 🙂

-Patti Zikmund

April 1, 2012 at 07:00 Leave a comment

Processes of Change (2nd component)

Processes of Change

 Transtheoretical Model of Change

This is the 2nd component of the Transtheoretical Model of Change about which we highlighted a couple of weeks ago in an email to you.

Individuals use different strategies to pass through the stages. The processes of change allow us to understand how shifts from one behavior to another occur. This movement is divided into 2 categories – cognitive process and behavioral process.

Cognitive processes (CP) are based on experiences. Relevant information is gathered based on the individual’s own personal experiences.

Behavioral processes (BP) are based on behavioral experiences. relevant information is gathered through events from the environment and experienced behavior.

There are 10 (ten) relevant Processes of Change involved in the Transtheoretical Model.

  1. Consciousness Raising – Learning new facts and gathering more awareness of healthy behaviors or change.
  2. Environmental Evaluation – Determining what effect unhealthy behaviors have on your own environment (for example – how do your unhealthy habits reflect on your family, work, etc.)
  3. Dramatic Release – Experiencing negative emotions associated while engaging in that unhealthy behavior (keep a journal of these emotions).
  4. Social Liberation – Increasing your social interactions  and opportunities to make healthy choices (joining a gym).
  5. Self-Evaluation – Reviewing and analyzing how you feel after engaging in an unhealthy behavior.  What image do you want to reflect? Imagining yourself and seeing yourself as that healthy, fit individual.
  6. Self-Liberation -Believing that you have to change your life from within and being driven by that self-efficacy (belief in oneself to complete a task).
  7. Helping Relationships – Gaining the trust and support of others as you mold yourself into those healthier behaviors.  Friends, family or outside support groups who are accepting of the “new” you.
  8. Counter Conditioning – Changing your response to a new behavior. Making that once unpleasant feeling associated with a behavior into a positive response (exercise when stressed instead of eating for relief).
  9. Stimulus Control – Changing those triggers of unhealthy behavior around you and adding triggers that prompt you to a healthy lifestyle (if going out to eat, avoid restaurants where portion size is out of control and rather seek a place where healthy options are available).
  10. Management – Rewarding yourself for healthy behaviors and changes and decreasing any rewards for unhealthy behavior (buy something new when you lose weight instead of rewarding yourself with a piece of chocolate).

During each stage of change, a person can and will use each one of these processes to advance forward to the next stage.  I’ve attached a chart for easy reference and downloadable here -> Processes of Change.

And as always, health is in you, let’s find it together.

To your health,

DietTrifecta Logo only.jpg

Patti Zikmund
CPBA, CPVA, Spinning®, WKC® Fitness Trainer


March 25, 2012 at 07:00 Leave a comment


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