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37 Cards in this Set
- Front
- Back
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how long does it take to change
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90 days
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self change
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modifying behavior without professional treatment
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psychotherapists
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the most educated and experienced change agents
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more than 75% of people maintain a goal for
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a week, and then slowly slip into the old behavior
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the book will not help those who are
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in denial or unaware of their problems
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we can use and blend as many of the methods as we feel necessary in our own journey thru the steps
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yep
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most of our crowing achievements involve
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self change; i.e. turning into an adult, mastering skills, getting rid of bad behaviors
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4 clusters that characterize the vast majority of people's ambitions
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- bad habits
- new goals - relationships - life satisfactions |
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the process of change is actually
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similar across diverse goals and problems
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Dr. Prochaska and Dr. DiClemente defined how change unfolds over time with 5 stages
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- precontemplation
- contemplation - preparation - action - maintenance |
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precontemplation
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no intention to change behavior; underaware or unaware of problem
- when precontemplators seek treatment, they typically do so bc of pressure from others |
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contemplation
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aware of problem and thinking about overcoming it; knowing where you want to go, but not ready to go
- 'obsessive rumination'- chronic contemplation |
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preparation
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good intentions and small movements; intending to take action in the next month and are taking baby steps toward change; set goals and priorities
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action
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modification of behavior for 1 day up to a couple months
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maintenance
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working to prevent relapse; can last a lifetime for some problems
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The 5 Steps
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psych, prep, perspire, persevere, persist
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psych
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get ready/contemplation
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prep
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plan/prep
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perspire
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action
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persevere
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manage slips/maintenance
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persist
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maintain change/maintenance
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step matching
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doing the correct activities specific to where you are at in the steps of change
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two's a charm
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you are just as likely to be successful in undertaking two changes at once, esp if they're related
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emma
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overweight, smoker, bad relationships
- mismatching |
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change catalysts
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strategies that provoke or accelerate significant change
i.e. committing to a goal, raising awareness about yourself and the problem, rewarding yourself, rearranging physical environment - do right catalyst at the right time i.e. raise emotions early, but dont reward til later |
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the single most powerful means of self change
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to use the right catalyst at the right step
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step mismatching
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wrong cataylst at the wrong time
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zelma
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step mismatcing; extended family relied on her for financial help
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zach
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flailed away from his dark moods and irritability by grabbing whatever remedy he could find
- relied on countering and rewarding too early - step mismatching |
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zoe
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lost 30 lbs but abandoned the program too early and gained the weight back
-mismatching |
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Exploding Myths
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- people cant change on their own
- most goals and resolutions are trivial - change requires only willpower - its all in the genes - i cant change, ive tried before |
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people cant change on their own
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75% do
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most goals and resolutions are trivial
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studies show people do big goals all the time like lose weight, quit smoking
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change is only willpower
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willpower= only one thing
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its all in the genes
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thats black and white thinking. then youll rationalize yourself for doing bad habits
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i cant change ive tried
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- its worse if u dont try again
- people are afraid to fail again and overgeneralize (if they failed twice, theyll fail again is what they think) |
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self efficacy vs self esteem
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self efficacy- your ability to execute a particular task
; has everything to do with whether you succeed or not. self esteem- how positive you feel about yourself |
