As the start of the new year rolls in, I find myself more contemplative than usual. Yes, we can make changes at any time of year, and I do, but there is something about the start of a new year that aligns with the sense of new beginnings. We often set resolutions, goals, and aspirations at this time of year.
One of the things with aspirations and goals is you need to measure them, which is a crucial part of tracking your progress. It is at this check-in point that I like to ask myself some simple yet introspective questions: What to change? What to keep the same? What to maintain? What to let go of?
All these questions are used as part of the journey to honour a standing aspiration of mine, ‘be a better version of yourself than you were last year’. I use this overarching theme as a kinder lens to view and gauge my progress through the different facets of life.
The underlying element that continues to intrigue me, is that resolution, goal, aspiration setting, and forming new habits all require change and often behavioural change.
I found some valuable resources on change which may be helpful as we embark on the new year.
TIP: Book read recommendation: James Clear- Atomic Habits – Click here to read my last year’s note on aspirations and goal setting
Change is the only constant in life
Heraclitus, a Greek philosopher, said, ‘Change is the only constant in life’. We and the things around us are constantly changing and adapting. Some changes occur naturally over a period of time, some changes are made by others, and sometimes we notice them when looking back at our experiences.
While looking into the behaviour of change, I came across The Transtheoretical Model, also referred to as the Stages of Change Model, developed by Prochaska and DiClemente in the late 1970s and further developed over the years.
The model posits that changes in behaviour occur through stages rather than instantly. According to the model, there are six stages of change. A publication by LaMorte WW, The transtheoretical model (Stages of Change), Boston University School of Public Health, explains the model; a summary of the six stages follows below:
Pre-contemplation – In this stage, one is not considering making a change. There is an unawareness that their current behaviour has negative consequences.
Contemplation – There is an intention to start a healthy behaviour, and they are assessing the pros and cons of changing the behaviour.
Preparation – In this stage, the person is ready to take action and begins taking small steps toward the behaviour change.
Action – At this stage, a person has changed their behaviour and intends to continue with this new behaviour going forward.
Maintenance – In the maintenance stage, a person would have maintained this new behaviour for a while and will avoid moving back to earlier stages/ prior behaviours.
Termination– There is no intention or desire to return to unhealthy behaviours, and they are sure they will not relapse.
TIP: Spend some time thinking about what stage of change you are at; it will help form your next steps.
How to change anyone’s mind? (Including your own)
I came across my current read, The Catalyst: How to Change Anyone’s Mind, when reading a Harvard Business Review article by author Jonah Berger a few years ago. I find the book’s contents can be applied to oneself and useful for anyone who wants to bring about change in corporate or other aspects of life. Jonah explores inciting change not by pushing harder or providing more reasons for the change, but rather by identifying the barriers to change and mitigating them.
Jonah shares his REDUCE framework on his website, which identifies five barriers to change. You can access his helpful resources by clicking here.
Fall seven times, stand up eight
As the year progresses and we move through our daily lives, change will happen all around us and likely within us. Remember to check in on your resolutions, goals, and aspirations. The Chinese proverb ‘fall seven times, stand up eight’ comes to mind as a reminder to keep at it!