The Keys To Unlock Success

We’ve all been there. You set a goal, brimming with enthusiasm, only to see it fizzle out a few weeks later. Why is sticking to change so darn hard? The answer lies in understanding commitment and the natural stages of change we progress through when making a shift.

I was introduced to a behavioral change model in a community college class in 2006, one of the first classes I took on my path toward becoming a medical professional. This class and concept profoundly set the foundation of my personal and professional philosophy. A shift in perspective that has opened doors and changed lives.  

Commitment is the bridge between desire and action. It’s the unwavering resolve that propels you forward, even when the going gets tough. But commitment isn’t a light switch you can simply flip on. It’s a journey with distinct stages, understanding which can empower you to achieve lasting change.

Commitment: The Fuel for Transformation

First comes the bright idea, the seed of thought that is planted in which the brain goes to work to create a plan. What comes next is invisible, time and the effort that is implemented to follow the plan. Commitment is the fire that ignites our desire for change. It’s the unwavering belief that the new behavior, despite challenges, will ultimately lead to a better life. It’s the voice inside that whispers, “This is worth it,” even when the going gets tough.

What is often misunderstood is that a strong commitment isn’t a one-time event; it’s a continuous process. It involves a few key action steps to be properly prepared. It requires us to:

• Clearly define our “why”: What truly motivates you? Is it improved health, financial security, or personal growth? Having a clear purpose fuels commitment.
• Acknowledge the challenges: Change isn’t easy. Be honest about the obstacles you’ll face and strategize how to overcome them.
• Embrace self-compassion: We all slip up. Don’t beat yourself up for setbacks; view them as learning opportunities and recommit to your goals.

By clearly defining your why, you can reposition your internal compass when drift persuades you off course. Identifying obstacles throug the stages of change upfront allows time for plan B to be enacted or support system to keep you on track. Because interruptions are bound to happen, having grace is key to success and continuing on.

Navigating the Stages of Change

The good news is, change isn’t a linear path. We transition through various stages, each with its unique challenges and opportunities. The scope of change and the commitment to change determines our path. Here’s a breakdown of the behavior change model introduced to me that redefined progress toward success, the common stages in the Transtheoretical Model (TTM):  Also known as the Stages of Change. Through various stages of life we are moving back and forth through stages of change as we evaluate and pursue new endeavors and conquer old ones. Each stage has distinctive characteristics to help sort out which stage you are in and working through.

• Precontemplation: You haven’t considered change or are in denial about a problem.
• Contemplation: You’re weighing the pros and cons of change but haven’t made a decision.
• Preparation: You’re actively planning and taking small steps towards change.
• Action: You’re implementing the new behavior and making adjustments.
• Maintenance: You’re working to solidify the new behavior into your routine and resist temptations.
• Termination: The new behavior has become second nature and temptations no longer hold power.

Now let’s examine the time factor through the Stages of Change. The first two stages have no defined timeline to measure progress. The second two stages introduce time as a measure of progression. Although preparation can vary in length it usually has a predetermined timeline. The Action stage is unique in that the behavior model defines this stage as lasting 6 months of active work in progress to create foundational neurobiological patterns that reinforce the changes in the direction desired. Upon completion of the Action stage most move into Maintenance and require less effort to achieve the outcome. Once it has become second nature or habit it is classified no longer as a work in progress. 

Understanding these stages allows you to tailor your approach and have grace. If you’re in contemplation, focus on gathering information and building your “why.” In the action stage, celebrate milestones and seek support. Remember, movement through these stages isn’t always forward. You might revisit earlier stages, but that’s okay. It’s part of the journey.

The Takeaway

This formula of time and commitment is the framework for success when tackling lifestyle changes. Commitment is the engine that drives success, and the stages of change provide a roadmap for navigating the journey. By understanding both, you can transform your goals from fleeting desires into lasting realities. So, the next time you embark on a change journey, remember: commitment is a continuous process, and every stage is a stepping stone towards achieving a better you.

I hope that this information is life changing for you as it was for me. Although there are detailed nuances to calculate, measure and schedule. This framework is meant to serve as a gateway to change and empower the possibility to do so. When so often we are left to think it is of our own making. Let this article be a new foothold in your battle against the self. 

The stages of change are a core part of the coaching program used in the FIT FLEX system of health, wellness and fitness. Muscles +HEART Fitness Lab coaches can support you in your journey to open new doors and empower you to achieve lasting change. The fit lab is  a discovery zone for total body conditioning through medical fitness, the healing arts and FIT FLEX and where your committed journey to health leads to success.

Your Next Steps

Let our coaches support your preparation stage. Pick your path through one of our programs that are designed to seamlessly take you through the 6 months of the Action stage and create a plan of success. Get started today, schedule online.