Power to change

Different people have different styles of change. For example, some people make elaborate written plans and follow them; others don't bother to plan at all. It's important to discover the style of change that works for you, and in what situation.

Many big changes—such as stopping smoking or getting into better physical shape—happen as the result of a series of small steps (getting rid of ashtrays and buying fewer cigarettes, for instance, or using the stairs instead of the elevator). Other changes come from more radical conversion; they often involve a major shift in our hearts and minds. The change may result from a conviction that the old way of behaving is no longer compatible with who you are.

Read what research says about how people change.

We have identified three of the basic pathways to change: pleasurable change, breakthrough change, and step-by-step change.

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Pleasurable change
We make some changes just because they are so enjoyable—things like getting a massage, drinking a glass of wine, taking a nap, or watching a funny movie, for instance. And all of this fun pays off in immediate gratification as well as better health.

So try changing the easiest and most fun things first! Playing with a pet, taking a siesta, or listening to your favorite music all can make you feel good. And they may fit easily into your life, so you're likely to keep doing them.

Changing some unhealthy habits can even be a healthy pleasure. An immediate reward for successfully giving up a bad habit or addiction is the increased sense of mastery and control you feel. The pleasure from the increased self-confidence can sometimes more than make up for the lost enjoyment of smoking, excessive drinking, or other bad habits.

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Breakthrough change
Some changes, even controlling addiction and other bad habits, occur without much planning. People "just do it." Sometimes these changes involve a major crisis or trauma, and they are not always comfortable.

Many people who face life-threatening illness, family crises, or natural disaster make sweeping changes in their lives. A person suffers a heart attack and suddenly his life priorities undergo a radical shift. These changes often occur as dramatic breakthroughs, shattering old beliefs and habits. They also give rise to new ways of thinking and acting. For some, the change results from a profound spiritual experience, a religious conversion, or deep insight.

The Chinese ideogram for "crisis" contains two symbols—one means "danger," the other "opportunity." It is difficult to engineer a crisis, but when such an opportunity occurs, you may take advantage of it to make some rapid progress and health improvements.

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Step-by-step change
For some people, small incremental stages of change work best. Here's where deliberate planning is most helpful.

Are you ready for change? If you are not prepared to "just do it," then start by determining how ready you are to make a particular change. Start by asking yourself these four key questions:

* What's the problem?


* Do I really want to change?


* How ready am I to make that change?


* What are the best strategies for me to use to be successful?

In some areas you may be ready for action; in others, you just need some help maintaining the positive change. In still others you may need more information before deciding to take action.

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Five stages of change
Whether you want to break a bad habit or start a new healthy one, you can learn how to increase your chances of success. Start by understanding your own readiness to change. Then choose the strategies that are likely to be most effective for you. Don't worry about the ultimate goal. Just focus on moving to the next stage. Your success will boost your confidence.

Decide which of the following stages of change you're in:

Stage 1: Not interested in changing
Stage 2: Considering change
Stage 3: Ready to make plans
Stage 4: Ready to take action
Stage 5: Maintaining the change

You can click on any stage above to read about specific techniques that match your stage of change.

Learn about Stage 1: Not interested in changing.


Select any of the links to the left to explore other areas of mind and body health. Or return to the power to change main page.

If you are looking to make healthy changes in your life, our healthy lifestyle programs can help you lose weight, relieve stress, eat well, and quit smoking for good.