many people have a bad habit or addiction that they want to change. But trying to stop completeley and go cold turkey is very hard, and will likely lead to a relapse in the old behaviro or addiction.
here is an article that explains the stages people go through to make a meaningful change in behavior.
I went through this with drinking soda. It took a long time for me to stop drinking soda, and I found that it had a positive change in my waistline. Then I gave up eating foods high in saturated fats, like barbecue ribs, or butter, some ice creams. I no longer eat foods that have a saturated fat percentage over 30% per serving. When I go shopping I just wont get them. I often choose foods based on the amount of saturated fat when I am in the grocery store. To protect my cholesterol levels. And there are other lustful behaviors that I used to be captive to as well, and you will no longer find me in those places. If you avoid locations or thoughts that lead directly to sin, then you slowly change your thoughts and your habits. I even learned to avoid high stakes gambling. I used to love gambling, and I still do, but now I only do it with extra money, I wont gamble money that affects my gas, food, or rent money. I even had to relearn how to eat, how much to eat, and when to eat. And this change, helped me to change my body.
http://www.aafp.org/afp/20000301/1409.html here is a link to this article
Understanding Change
Physicians should remember that behavior change is rarely a discrete, single event. Physicians sometimes see patients who, after experiencing a medical crisis and being advised to change the contributing behavior, readily comply. More often, physicians encounter patients who seem unable or unwilling to change. During the past decade, behavior change has come to be understood as a process of identifiable stages through which patients pass. Physicians can enhance those stages by taking specific action. Understanding this process provides physicians with additional tools to assist patients, who are often as discouraged as their physicians with their lack of change.
Behavior change is rarely a discrete, single event; the patient moves gradually from being uninterested (precontemplation stage) to considering a change (contemplation stage) to deciding and preparing to make a change.
The Stages of Change model4 shows that, for most persons, a change in behavior occurs gradually, with the patient moving from being uninterested, unaware or unwilling to make a change (precontemplation), to considering a change (contemplation), to deciding and preparing to make a change. Genuine, determined action is then taken and, over time, attempts to maintain the new behavior occur. Relapses are almost inevitable and become part of the process of working toward life-long change.
Precontemplation Stage
During the precontemplation stage, patients do not even consider changing. Smokers who are "in denial" may not see that the advice applies to them personally. Patients with high cholesterol levels may feel "immune" to the health problems that strike others. Obese patients may have tried unsuccessfully so many times to lose weight that they have simply given up.
Contemplation Stage
During the contemplation stage, patients are ambivalent about changing. Giving up an enjoyed behavior causes them to feel a sense of loss despite the perceived gain. During this stage, patients assess barriers (e.g., time, expense, hassle, fear, "I know I need to, doc, but ...") as well as the benefits of change.
Preparation Stage
During the preparation stage, patients prepare to make a specific change. They may experiment with small changes as their determination to change increases. For example, sampling low-fat foods may be an experimentation with or a move toward greater dietary modification. Switching to a different brand of cigarettes or decreasing their drinking signals that they have decided a change is needed.
Action Stage
The action stage is the one that most physicians are eager to see their patients reach. Many failed New Year's resolutions provide evidence that if the prior stages have been glossed over, action itself is often not enough. Any action taken by patients should be praised because it demonstrates the desire for lifestyle change.
Most people find themselves "recycling" through the stages of change several times ("relapsing") before the change becomes truly established.
Maintenance and Relapse Prevention
Maintenance and relapse prevention involve incorporating the new behavior "over the long haul." Discouragement over occasional "slips" may halt the change process and result in the patient giving up. However, most patients find themselves "recycling" through the stages of change several times before the change becomes truly established.
The Stages of Change model4 encompasses many concepts from previously developed models. The Health Belief model,19 the Locus of Control model20 and behavioral models fit together well within this framework. During the precontemplation stage, patients do not consider change. They may not believe that their behavior is a problem or that it will negatively affect them (Health Belief Model19), or they may be resigned to their unhealthy behavior because of previous failed efforts and no longer believe that they have control (external Locus of Control20). During the contemplation stage, patients struggle with ambivalence, weighing the pros and cons of their current behavior and the benefits of and barriers to change (Health Belief model19). Cognitive-behavioral models of change (e.g., focusing on coping skills or environmental manipulation) and 12-Step programs fit well in the preparation, action and maintenance stages (Table 1).4,6
TABLE 1
Stages of Change Model
Stage in transtheoretical model of change Patient stage Incorporating other explanatory/treatment models
Precontemplation Not thinking about change
May be resigned
Feeling of no control
Denial: does not believe it applies to self
Believes consequences are not serious Locus of Control
Health Belief Model
Motivational interviewing
Contemplation Weighing benefits and costs of behavior, proposed change Health Belief Model
Motivational interviewing
Preparation Experimenting with small changes Cognitive-behavioral therapy
Action Taking a definitive action to change Cognitive-behavioral therapy
12-Step program
Maintenance Maintaining new behavior over time Cognitive-behavioral therapy
12-Step program
Relapse Experiencing normal part of process of change
Usually feels demoralized Motivational interviewing
12-Step program
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