Transtheoretical Model: The Definitive Guide
Transtheoretical Model
The Definitive Guide
Have you noticed that some people are far more willing or ready to change their behavior as compared to others?
Scientific models such as the Transtheoretical Model can help us understand the detailed process of ‘change’ that one goes through.
So if you want to:
- Learn about the fundamentals of the Transtheoretical Model.
- Discuss the six stages of change.
- Find out the most common outcomes of the Transtheoretical Model.
- Learn how you can incorporate the model into your practice to benefit your clients.
This article should help you understand the mental process that one goes through before making a decision, which will be of real value to you.
So let’s get started!!
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Chapter 1
The Fundamentals
Chapter 2
Discussing the six stages of change in detail
Chapter 3
Decisional Balance of Change and Self Efficacy for Change
Chapter 4
Outcomes of The Transtheoretical Model
Chapter 5
Critiques of the Transtheoretical model
Chapter 1:
The Fundamentals
This chapter will focus on the basics of what you need to know about The Transtheoretical Model (TTM).
I will walk you through what exactly the model means, what it deals with, and the history of the model. Lastly, I will give a brief introduction to the six stages of change according to the model.
Let’s begin!
What is The Transtheoretical Model (TTM)?
The Transtheoretical Model (aka TTM) is a theoretical model of behavior change which helps one assess the willingness of an individual to adapt to new and healthier behaviors.
The assessment also provides a guideline full of processes and strategies to help the individual achieve the desired “healthy” behavioral outcome.
TTM is touted to be one of the best models to bring positive behavioral change by many self-help books such as Changing for Good (1994), Changeology (2012), and Changing to Thrive (2016).
It has also been quoted several times in various news articles.
It has been called "arguably the dominant model of health behavior change, having received unprecedented research attention” by Christopher Armitage in the British Journal of Health Psychology.
What does the Transtheoretical Model deal with?
TTM mainly focuses on change, and breaks it down into the sub-stages which an individual goes through while making any change to their behavior.
Each stage is then further elaborated upon, and identifying characteristics of the stage are clearly defined.
The model then goes a step further to give tools of guidance to people who are helping the individual bringing change (aka coaches, therapists, etc.), for each step of the change.
In short, the model has taken the intangible concept of change and broken it down scientifically, to not only understand the process, but also to manipulate it for the behavioral betterment of people.
The model even helps get rid of people’s aversion to change by providing easy navigational steps to bring about change easily.
History of the Transtheoretical Model
Beginning in the late 1970s, the Transtheoretical Model was created by James O. Prochaska from the University of Rhode Island, Carlo Di Clemente, and colleagues. It is based on the analysis and application of many psychotherapy theories, hence the term ‘transtheoretical’.
They were trying to understand why some people find it easy to quit smoking on their own, while some people needed therapy and extensive methods of surveillance and checks to successfully quit smoking.
Eventually, on the basis of studies published in peer-reviewed publications and books, Prochaska and his colleagues refined the model.
Consequently, the TTM focuses on individual decision-making and is a model of deliberate transformation.
The TTM is based on the premise that people do not alter their behavior fast or decisively.
Rather, change in behavior, particularly habitual behavior, is a cyclical process that occurs continuously.
The TTM is a model, not a theory, and other behavioral theories and constructs can be applied to different stages of the model depending on their effectiveness.
Introduction to the Six Stages of Change
According to the TTM, there are six basic stages of change that a person goes through. As mentioned before, the model is not linear, but, rather, cyclical.
So, a person can go through these stages like a cycle in order to achieve the desired results.
Thus, the six main stages of change as per the TTM are:
- Precontemplation
At this point, people have no plans to act in the near future (defined as within the next 6 months).
People are frequently ignorant that their actions are harmful or have negative consequences.
People at this stage frequently undervalue the benefits of changing their behavior, and place far too much focus on the disadvantages.
- Contemplation
During this stage, people are considering starting a good habit in the near future (defined as within the next 6 months).
People notice that their conduct may be harmful, and they analyze the benefits and drawbacks of modifying their behavior more carefully and practically, with equal weight given to each.
Even after recognising this, people may still be hesitant to change their habits.
- Preparation (Determination)
At this level, people are ready to act in the next 30 days.
People begin to change their behavior in modest increments, believing that changing their conduct would lead to a healthier existence.
- Action
People in this stage have recently modified their behavior (defined as within the last 6 months) and aim to keep that behavior change going.
This can be demonstrated by people changing their troublesome behaviors, or learning new, healthy ones.
- Maintenance
People at this stage have maintained their behavior change for a long time (defined as more than 6 months) and aim to keep it going in the future.
They also work hard to avoid relapsing to a previous stage.
- Termination
People who have reached this stage have no desire to return to their unhealthy behaviors, and are confident that they will not relapse.
This stage is typically overlooked in health promotion initiatives since it is rarely achieved, and people tend to stay in the maintenance stage.
Now that we know the six basic stages of change according to the TTM, I am going to expand upon each stage in the next chapter. I will also share tips to succeed in each stage of the TTM, according to the model itself.
