The Four Main Strengths Of The Transtheoretical Model

The Transtheoretical Model integrates cognitive, behavioural and temporal aspects into a comprehensive framework of intentional change. This model guides individuals and populations in their progression to adopt and maintain healthy lifestyle behaviours, such as regular exercise. There are two main strengths of this theory in terms of changing exercise behaviour. By acknowledging different mind-sets, the TMM shows sensitivity towards different levels of readiness to adopt change, as well as supporting the notion that change is underlying continuum (Plotnikoff et al. 2001). The model is broken down into four main interdependent constructs which reflect these strengths: Stages of changes, processes of change, self-efficacy and decisional balance. These constructs are

interdependent, as it is expected that as one progresses through the stages of change, their processes of change, self-efficacy and decisional balance will also fluctuate.
The first three pre-action stages – precontemplation, contemplation and preparation - are temporal variations of an individual’s intention to commence progression toward habitual change.

Precontemplation is when no intentions are made for the foreseeable future, general around six months. The six months following that are known as contemplation, in which an individual makes serious intentions however is yet to make a commitment. The next stage is preparation, which involves some behavioural adjustments and an intention to take action within the next 30 days. The duration of the process of change is defined by the remaining action and maintenance stages. Action involves active engagement in behavioural changes for less than six months. Once the individual goes beyond six months and works to prevent relapse and consolidate the changes made, it is seen as moving into the maintenance stage. However, it is suggested that as change is a dynamic and cyclic process, reaching this stage may take many attempts and rarely occurs on the first try (behaviourworks 2012; C. R. Nigg 2011). This is reinforced by the idea that change is a continuing process rather than an “all or nothing” phenomenon (J. A. Lenio

2006).
The aforementioned stages are often the most concentrated on, which is why the TTM is often known as the Stages of Change. However, while these stages of change specify when intentional and behavioural shifts occur, the processes of change identify how these particular changes occur (behaviourworks 2011). There are 10 processes, of which 5 are experiential and 5 are behavioural, that are used as strategies and techniques modify thoughts and feelings, overcome a particular behaviour or adopt a new one. It is noted that the experiential processes – consciousness raising, dramatic relief, environmental re-evaluation, and social liberation – are emphasised during the pre-action stages, whereas the behavioural processes – counterconditioning, helping relationships, reinforcement management, self-liberation, and stimulus control – are utilised most during the action and maintenance stages. (Plotnikoff et al. 2011). Understanding which process to target during a particular stage is essential in consolidating the transition to the next stage. It is suggested that such a matched mediation is far more effective than a generic intervention that doesn’t consider an individual’s stage of change (behaviourworks 2011). The connection between the processes and stages of change in terms of transitions is made clear as illustrated in Figure 1. The source notes that as the creators are uncertain of the relationship between ‘social liberation’ and the particular stages, it has not been included in the table.