In the first article in this series (http://tinyurl.com/8ztbo), we gave you an overview of the stages of change in Prochaskas Transtheoretical model. The first three of these stages are all about getting started. They apply to anyone whos not actually regularly exercising at the moment. If you were active in the past, but dont now (i.e. youre in the Relapse stage), then, motivationally speaking, youre in one of these stages. Just as a reminder, the stages are: - Pre-Contemplation: When youre not active, not thinking about it, and really dont see why you should be; - Contemplation: When youre thinking about getting active, but not quite ready to get around to it yet; and - Preparation: Youve thought, youve decided, and youre making arrangements as you read this youre just about to start, honestly! PRE-CONTEMPLATION If youre at the Pre-Contemplation stage, you dont really want to change. Others might have said you should, or you may have read something about why activitys supposed to be good for you, but deep down, youre not convinced. As far as youre concerned, theres nothing wrong with your life exactly as is. If this sounds like you, I invite you to take a candid look at your life. Are you truly happy with how things are? Look back over where you are now compared to where you were ten years ago. If the same trend continued for another ten years, would you honestly be happy with where youd end up? If so, congratulations! Youre the only person who knows whats right for you, and no-one, including me, can tell you how you should feel about it. If theres nothing youd like to change about your exercise habits, you probably dont need to be reading this article. If you find, however, that there are things about your life that could be better, let yourself think about them. Whats not exactly the way you want it? What would your life look like if it *was* the way you wanted it? What would you feel like? You dont have to do anything right now to change just let yourself think about what could be better. CONTEMPLATION If youre at this stage, you know you want to make a change, and youre thinking about what your life might be like if you make it. Youre not quite ready yet though, and thats OK. Instead of beating yourself up for not having started yet, take a deep breath and give yourself a chance to really explore why you want to get more active. What exactly do you want? To become healthier? Stronger? To slim down or tone up? Why do you want it? What difference will it make in your life? These are questions that will help to make it easier to stay motivated in future. Think about how you could turn what you want into a specific, measurable goal. Ensure sure that goal is big enough to inspire you, but realistic enough that you dont believe its doomed to failure from the beginning. If you have a *really* big goal (for example, to lose a large amount of weight, or to compete in a sporting event), think about breaking it down into a series of smaller goals. Consider starting a fitness journal to answer these questions (if you already keep a journal, just write them in there). Once youre sure youre crystal clear on why you want to exercise, youll find yourself moving naturally into the next stage your why will drive you to thinking about the how PREPARATION At this stage, youve decided that the need for change is stronger than the need to stay the same, and youve started thinking about how to make it happen. You might contact a gym, call a personal trainer, or just decide to go for a regular walk. If youre here now, its time to start exploring how youre going to make your goal happen. There are many ways to be active, and its important to find whats right for you. The quickest way to kill your motivation is to just throw yourself into the first exercise programme you come across and expect willpower to keep you going. Willpower may be a factor, but your programme also needs to be enjoyable, convenient, and work for your budget. Some possibilities you may want to consider include: - Gym classes
- Dance
- Martial arts
- Mind/body activities like yoga or tai chi
- Walking/hiking/running
- Cycling
- Swimming
- Weights training Record your research and thoughts in your fitness journal. If you cant find anything that sounds like it will be convenient, enjoyable and affordable, think about consulting a fitness professional. Chances are, if you understand where you want to be and why, as you start investigating how you can create routines that will get you there *and* let you enjoy yourself when you do, youll find yourself itching to get started. Which is when you move into the next stage - Action. Copyright 2005 Tanja Gardner |
