Developing Momentum in the Change Process
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This document discusses maintaining momentum in the change process. It examines causes of getting "stuck" in change, such as competing priorities or incomplete problem identification. The document reviews stages of readiness for change and provides interventions for each stage. These include examining benefits of old behaviors, developing discrepancies between goals and current behaviors, and increasing rewards for new behaviors. The document stresses the importance of daily practice of new skills and tailoring "homework" to individual needs to maintain motivation and progress.
Developing Momentum in the Change Process
- 1. Hosted By: Dr. Dawn-Elise “Doc” Snipes
- 2. Developing Momentum in the Change Process Instructor: Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC Executive Director: AllCEUs Counseling CEUs and Specialty Certificates Podcast Host: Counselor Toolbox, Happiness Isn’t Brain Surgery
- 3. Objectives Describe the ideal momentum in a change process Examine causes of “stuckness” Review phases of readiness for change and appropriate interventions to increase readiness Explore issues that may lead to stuckness and interventions
- 4. Question Think of a time you have tried to change something What causes your “stuckness?” What does “stuckness” look like for you? What do you do to keep momentum going?
- 5. Stuckness vs. Plateau Expect to experience plateaus where gains seem to stall. A plateau lasting more than about a month in which the you have not reached maximal gains should be explored Is something else going on and you don’t have the energy resources to devote to change right now? Or is have you just lost steam? Do goal objectives need to be changed? Think about a train going up a hill. Is there a tree down on the tracks or did it just lose power?
- 6. Causes of Stuckness Competing priorities Not motivated to abandon old behaviors Wrong or incomplete problem/cause identification Goals are too broad, poorly defined or complicated Don’t feel heard or understood by supports (yes buts or the same issue repeatedly comes up) Don’t understand the importance of daily practice or connection to recovery You don’t challenge yourself through Socratic questioning to arrive at solutions retrospectively or in the present
- 7. Readiness for Change Precontemplation: Not ready Contemplation: Realizing there may be a problem Preparation: Trying to figure out what to do and decide if they are ready to change their behaviors Action: Ready to change “Do the impossible” by focusing on prior successes and viewing this as a challenge Maintenance Maintain progress on problem A while addressing B
- 8. Reflection Think about a change you wanted to make that lost it’s momentum. What happened? Why were the benefits of the new behavior not rewarding enough? What did you miss about the old behaviors?
- 9. Not (Totally) Ready for Change Change causes crisis and crisis causes change Examine the benefits of the old behaviors Ensure interventions meet the same need to a similar degree Develop discrepancies between current behaviors and goals Explore & address the drawbacks to the interventions Increase frequency and or intensity of rewards for the new behavior
- 10. Wrong/Incomplete Problem Identification Examine the problem from a biopsychosocial perspective Depression Physical Cognitive Interpersonal Environmental/situational Examine what you hope to get out of the change (Miracle question) Depression Treatment Happiness Relationship Improvement Anxiety treatment Happiness Stop bingeing
- 11. Issues Motivation/readiness seems to wane Interventions implemented too quickly or too many at once. KISS Interventions target the wrong issue Addressing relationship communication issues when one or both also have low self-esteem, abandonment issues and are projecting the past on to the present. Interventions incomplete Targets cognitions but not interpersonal skills or physical vulnerabilities/contributors to your anxiety/depression
- 12. Homework / Daily Application Baseline and monitoring to see gradual improvements (maintains motivation) Regular use of new tools to strengthen memory connections and effectiveness Prioritizing doing the work to achieve recovery as you define it. Why do you want to recover How does prioritizing X over therapy help you achieve your recovery? What needs to happen so you can remember to do your homework? (alarms, scheduled SMS messages, visual reminders)
- 13. Homework Tailor the work to meet your learning needs Prose vs. lists Free-form vs. worksheets Videos vs. books Keep it short. Total time each day ~1hour including logging throughout the day Work it in to your daily routine Journaling/worksheets during coffee or just before bed Listen to audio recording on the way to work or at the gym
- 14. Socratic Questioning By using socratic questioning you strengthen the memory pathways to trigger using the skills on your own. Why do you think you reacted the way you did? (looking for vulnerabilities and why old behavior is more beneficial) What skills do you have that you think might have been useful in that situation How might it have helped (identify the reward) How do you think you can help yourself remember to use that skill in the future
- 15. 3 Steps to a Breakthrough Define your goal, making each step REWARDING Develop your change plan, learning from prior experiences. Increase and regularly refresh your motivation Cognitively Environmentally Socially AllCEUs Unlimited CEUs $59 | Addiction Counselor Certificate Training $149 | Specialty Certificates $89 15
- 16. Summary Change requires a certain amount of momentum Examine why prior attempts at change have failed and explore why and what you can do to address it. Make sure goals are specific, measurable, accurate, realistic and time limited As you learn new skills and ways of responding it is vital to practice them on a daily basis. Don’t expect immediate perfection. Sometimes motivation and compliance can be increased by Social support Environmental reminders and changes Identifying and regularly reviewing the benefits of the change as well as the drawbacks to the old behavior Logging and reviewing progress on a daily basis