A Contest To Help You Change Any Habit

January 21st, 2008 · 15 Comments

Reminder: Submissions for the January Pain-Blog Carnival are due by Wednesday, January 23. Submit here.

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You know you should use exercise, eat right, get enough sleep, donate to charity, and call your mother, right? But how do you get yourself to stick with these goals?

Motivation is crucial to get yourself into a new habit! So we’re having a contest to help you stick with any habit!

On Monday’s, this series has been looking at how to help yourself use pain management exercises regularly… an at-home pain management class! For this contest, you can focus on using pain-reducing skills, or any other new habit you’re getting into. This contest can help…

Get you prepared!

Get you going!

And keep you motivated!

Here’s the contest - it’s really easy!

1. Decide what “stage of change” you’re in. (See below for the stages.)
2. Decide what specific step you’ll use to help yourself stick to your goal. (See below for the steps.)
3. Write those 2 things in a comment below, by Thursday, January 31.

1 entry from the comments will be chosen randomly, and the winner will be announced on Monday, Feb 4. It’s that simple! Good luck! (And remember, if you’re visiting this site and don’t have pain, but want to change another habit, jump right in! These stages and steps are great for any habit!)

For example, you might write:

I’m in “contemplation” for using pain management skills, and I’ll write the pros and cons.
I’m in “preparation” for losing weight, and I’ll write out a meal plan.
I’m in “action” for exercising more, and I’ll figure out why exercising during the week is hard.

What’s the prize?

A copy of Dr. Lorimer Moseley’s engaging, funny book Painful Yarns. These quirky tales help you understand the most up-t0-date views of the biology of pain in a way that’ll keep you laughing. See my review of Painful Yarns.

Painful Yarns is donated by OPTP (Orthopedic Physical Therapy Products), which is the new US supplier for great products we’ve discussed here, such as:

Explain Pain, a must-have book by Moseley and Butler explaining chronic pain
Recognise, the computer program for graded motor imagery

Next Monday, I’ll present the 1st in a series of pain management exercises for you to try, which can help you decrease and cope with pain.

A review of the stages in changing a habit, and what to do at each stage…

Where are you in your decision to change a habit? Doing something different already? Not ready at all? Either is ok for this contest! Each stage has specific steps that are appropriate to help yourself start, or stick with a new habit.

Stage 1: Precontemplation
Description: Not even thinking about changing a habit.
Action: Write down the pros and cons of not doing anything different.

Stage 2: Contemplation
Description: Considering changing a habit.
Action: Write down the pros and cons of changing a habit.

Stage 3: Preparation
Description: Decided to make a change.
Action: Write out a specific plan.

Stage 4: Action
Description: Started changing.
Action: Write down what is and isn’t working.

Stage 5: Maintenance
Description: Regularly practicing your new habit.
Action: Write down how you’ll motivate yourself to continue. Or, write down how to avoid relapse.

Stage 6: Relapse
Description: Fallen back into old habits.
Action: Write down what stage you’re in now. Or, write down how you lost your footing, and identify ways to avoid it happening again.

15 responses so far ↓

Nickie // Jan 21, 2008 at 9:15 am

As far as using relaxation skills regularly (I’m aiming for at least 20 minutes a day), I’m in relaps. I keep trying to start using these skills (I use audio recordings because that’s easiest for me), but I’ll do it a few days, then stop, then start, then stop.

My action plan is to blog about what stops me from using these skills regularly, and possibly share that with my counselor. She may have some incites into what is happening and suggestions on how I could improve. I think blogging about my difficulties will encourage me because of the supportive comments I get and the other opinions which might think about things in a different way.
Bronnie Thompson // Jan 21, 2008 at 10:50 am

I’m in action phase of my diet for type II diabetes. I mainly do it, but get a bit short of time, or haven’t planned well enough and run out of appropriate food, or I just get plain fed up with not having chocolate! So I plan to write a menu for the week, and shop according to it so that I have a range of things to make, including ‘no energy to cook’ meals, and loads of fresh fruit. I’ll also allow myself ONE ‘treat’ so that I don’t feel I’m horribly bad when I slip up.
And the reward? I’m going to see my dietician next week - and I’ve managed to lose a couple of kilo even over Christmas! So sharing that with her will be my reward!
MyBlogContest // Jan 21, 2008 at 11:18 am

Great! It’s been posted at MyBlogContest.com. Submit and find blog contests, sweepstakes, giveaways and free stuff at MyBlogContest.com.
Irene Bahle // Jan 22, 2008 at 8:13 am

I am in the action stage of exercising. My plan is to walk the building at work twice a day, take the stairs instead of the elevators and do the treadmill on weekends.
Hedi // Jan 23, 2008 at 3:51 am

I’m trying to get in bed in right time, every night. well, almost every night, i’d say I am in action state.
How to Cope with Pain // Jan 23, 2008 at 4:07 am

Excellent plans for all of you! Hedi, you might want to identify how exactly you’re going to help yourself with your goal, to better ensure success.
Christine // Jan 23, 2008 at 3:45 pm

Stage 2: Contemplation
Description: Considering changing a habit.
Action: Write down the pros and cons of changing a habit.

The above is my stage because at this point I can only contemplate what I want to change. As soon as my restriction to my bed is done, I am contemplating walking short distances until I can build up strength to walk large distances.

The pros of walking would be:
1. Muscle strength back in my legs.
2. Building up outside time to get vitamin D from the sun.
3. Gaining strength and conquering my pain, enough so that I may go play at the park with my child and husband.
4. Building up strength so that I can get off the medications that I now take for my RSD/CRPS
5. Last, but certainly not least, to lose the weight that I have gained since my injury occurred. Maybe even more than that.

The cons to starting walking are few. The one that is major is:
1. The pain from using my RSD/CRPS affected leg will be excruciating. But if I don’t strengthen my legs or myself, my RSD can get worse, thereby causing more pain. Catch 22.

So when given permission - I will be walking.
jeisea // Jan 23, 2008 at 10:51 pm

My habit to change is not pacing and paying for it later.
I’m in
Stage 3: Preparation
Description: Decided to make a change.
Action: Write out a specific plan.

My plan.
1.When I notice I am anxious, tired, lacking in concentration or in worse pain I will stop.
2.I’ll massage an acupressure point for relaxation for a few minutes.
3. I’ll think about what is the best thing to do whether that’s change posture, activity, rest etc.
4. I’ll do it.

Step two is there not just to relax but also to give time to make the right decision. If I don’t pause to think I know I will just go on with what I’m doing.
How to Cope with Pain // Jan 24, 2008 at 12:01 pm

Please note that if you want, you can enter the contest with just 2 short things…
1. your stage
2. in general, what step you’ll take

For example, 1) I’m in “contemplation” for using pain management skills, and 2) I’ll write the pros and cons.

Most of the comments above list in detail what they’ll do, but that’s not necessary to enter the contest. (Of course, to help yourself the most, it is best to write out whatever step you’ll take somewhere - here or on your own.)

Great participation. And I’ll use all of these entries for an article in a few weeks, so we learn from each other.
Christine // Jan 24, 2008 at 3:37 pm

Hi Jeisea - I just recently viewed your video and am so proud of you. You offer great hope and inspiration to me. Thanks for making the video.

I thought people should read that she is an inspiration and that they should visit her site for motivation and encouragement.

Thanks. Christine
Laura @ Laura Williams' Musings // Jan 26, 2008 at 9:15 pm

I blogged your contest on this post:

http://laurawilliamsmusings.blogspot.com/2008/01/tuesday-122-edition-of-contests-galore.html
Beth // Jan 30, 2008 at 7:52 pm

I’m in preparation stage right now, for getting more exercise, as part of a larger plan of getting into better shape (including diet changes).

So I’m going to write out a specific plan detailing, on a weekly basis, the sort of exercise I want to get – it will mostly be walking and yoga, because I used to do a lot more of each and haven’t done much of either so far this year.

Thanks for suggesting this contest – I think that, prize or no prize, it’s really useful to encourage people to take these steps, to actually document what they plan to do, because once it’s written down it’s a lot easier to carry through with it. So thanks!
Suzy Smith // Jan 31, 2008 at 12:16 am

1. I am in the action phase.

2. I am working on actively using the therapy exercises and TENS unit to control my pain before it gets to levels where I have to take more medication.
How to Cope with Pain // Jan 31, 2008 at 6:26 am

Beth, exactly right. Writing our plans down makes them concrete and definite, and so, more likely that we’ll follow them.
How to Cope with Pain // Feb 4, 2008 at 9:19 am

From a randon drawing, Beth won the contest. Congratulations!