Thetranstheoretical method is a developmental model in the process ofpromoting behavioral change. The design simply makes a description ofhow people can create and adopt a positive behavior towards aproblem. The significant points of the model are the stages of changeintentionally initiated by the individual’s decision (Zhu,Ho, Sit, & He, 2014).The human behavior is dependent on the mindset of the person mostlyon the motive or intention.
Iwant to develop my fitness level through running to cover 5 milesover a period of 3 months beginning next week. I will run for 30minutes for three days every week until the three months are over.Frequent running is of relevance to my other goals of attaining leanmuscles and energy.
Atthe beginning of this winter, I was in the pre-contemplation stage asI had the intentions of taking the current action I am taking now. Bythen, I had little information about the outcome of my proposedactions. I was also demoralized after having tried to do somephysical activities before. Worse still, I also had a negativity thatthe health programs are not suitable for me.
Theultimate goal in mind is attaining leaner muscles with more energy,but after in-depth research, I have realized that there are morebenefits included. First of all, is the cardiovascular conditioning.This condition is where the individual attains the required heartrate during exercise and can maintain the speed for 20 minuteswithout much effort. Other benefits are stretching of the limbs, theability to have core stability, mental and physical rest while asleep(Zhu,Ho, Sit, & He, 2014).
Itis a common occurrence for every activity to face obstacles whilecarrying them out, and my intended health plan is no exception.Studies from health articles by experts show that some of the commonchallenges to attaining my targets include not having enough sleep,taking minimal or no nutritional meals like fruits and vegetables andunstable sugar levels in the blood
Tomanage the barriers, I need to have enough sleep every day withoutsubstituting it for other habits like watching television. I alsoneed to have a balanced diet without neglecting any nutrients andfinally, control the intake of refined foods with high sugarcontents.
Theprocesses of change are the practical activities that people engagein to act as their guides as they move from one stage to another.They are grouped into two which are the experimental processes (theinitial stages) and the behavioral processes which come later in thestages.
Toachieve my health goal, I will apply the self-re-evaluation processby having a personal assessment of my image without reference to aparticular bad habit. I need to value myself and have a positiveattitude as it will boost my coordination. I can use celebrities astarget role models.
Mostof the initial stages in the process of change are as a result ofinformation deficiency, and the best way to overcome them is byaccessing and sourcing as much information as possible through theprint and non-print materials. Through the gathered information, Ican overcome cases of social liberation and environmentalreevaluation.
Thesecond group of the behavioral requires change and control ofpersonal habits and maintaining more positive habits. For example, Iwill need to have stimulus control by removing unhealthy habits andreplacing with the healthier one. Therefore, I can also liberatemyself by believing in my capabilities to improve for the better.
Zhu,L., Ho, S., Sit, J., & He, H. (2014). Retracted: Can thetranstheoretical model motivate
patientswith coronary heart disease to exercise?. Nursing& Health Sciences,17(1),143