Change talk and sustain talk are two important concepts in motivational interviewing. Change talk refers to statements that reveal motivation for or consideration of change, while sustain talk refers to statements that express a desire to stay the same.
Here are some examples of change talk:
“I want to lose weight.”
“I’m worried about my health.”
“I’ve been thinking about quitting smoking.”
“I’m ready to make a change.”
Here are some examples of sustain talk:
“I don’t think I can change.”
“I’m not sure if I’m ready to change.”
“I’m afraid of what will happen if I change.”
“I’m comfortable with the way things are.”
It’s important to recognize both change talk and sustain talk when working with clients who are considering making a change. By identifying and reinforcing change talk, you can help clients move towards making a positive change.
Here are some tips for identifying change talk:
Listen for statements that express a desire for change, reasons for change, or commitment to change.
Pay attention to the client’s body language and tone of voice.
Ask open-ended questions that encourage the client to talk about change.
Changing behaviors is difficult. Many barriers to change exist in both physical and mental paths. All individuals have their own composition of fear, education, environment, social settings, and time constraints that create different outcomes and building blocks for the same problems.
Precontemplation – At this stage, an individual is not yet aware or is unwilling to accept that a change is needed. They are likely hanging on to their current behaviors and have not yet found intrinsic motivation to change but may have pressure from other sources to make change.
Contemplation – The client has started to become aware that a change is needed, but they are struggling with the pros and cons of doing so, the amount of effort that may be required of them, or what they may have to sacrifice to see change.
Preparation – This is the stage where serious consideration starts to take place and even a desire to begin taking steps to make change. At this point, they are starting to think about what they can do to bring about change but may still be struggling with knowing where to begin. The desire for change is there.
Action – Here they start taking physical action, moving beyond the stages of mental effort to actually taking steps to implement the changes that, until this point, have only been considerations. For many, this will be the most difficult stage as it is the “first step,” so to speak, and where they will have to put forth the greatest commitment to keep momentum.
Maintenance – At this point, the client has been consistent with their new behaviors for at least 6 months (Rubak et al., 2005) and it is becoming an integrated part of their lifestyle. Getting here does not mean they will stay here, though, and, if they have not been focused on a sustainable approach, they are still at risk of relapsing to old behaviors.
Outcome goals are specific, measurable, achievable, relevant, and time-bound. They focus on the end result that you want to achieve. Process goals, on the other hand, are more general and focus on the steps that you need to take to achieve your outcome goals.
Outcome goals are important because they give you something to strive for. They help you stay motivated and focused on your target. Process goals are also important because they help you make progress towards your outcome goals. They help you identify what you need to do and how you need to do it.
The best way to set goals is to combine outcome goals and process goals. This will help you stay motivated and on track as you work towards your target.
Here are some examples of outcome goals:
Lose 10 pounds in 2 months.
Run a marathon in 4 hours.
Get a promotion at work.
Here are some examples of process goals:
Eat healthy foods.
Exercise 30 minutes a day.
Take a class to improve your skills.
By combining outcome goals and process goals, you can create a plan that will help you achieve your target.
OUTCOME GOALS
Outcome goals are specific, measurable, achievable, relevant, and time-bound. They are the end result that you want to achieve. For example, an outcome goal might be to lose 10 pounds in 6 weeks.
Outcome goals are important because they give you something to strive for. They help you to stay motivated and focused on your goals. When you have a clear outcome goal in mind, it’s easier to make decisions and take actions that will help you to achieve it.
Outcome goals can also help you to track your progress. When you know what you’re working towards, it’s easier to see how far you’ve come and how much further you have to go. This can be a great motivator to keep going, even when things get tough.
So, how do you set outcome goals? Here are a few tips:
Make sure your goals are specific. What exactly do you want to achieve?
Make sure your goals are measurable. How will you know when you’ve achieved them?
Make sure your goals are achievable. If your goals are too difficult, you’re more likely to give up.
Make sure your goals are relevant. Are they aligned with your values and priorities?
Make sure your goals are time-bound. When do you want to achieve them by?
Once you’ve set your outcome goals, it’s time to start taking action. Break down your goals into smaller, more manageable steps. This will make them seem less daunting and more achievable.
It’s also important to track your progress. This will help you to stay motivated and on track. There are a number of ways to track your progress, such as keeping a journal, using a goal-tracking app, or simply setting reminders for yourself.
PROCESS GOALS
Process goals are the steps that you take to achieve your outcome goal. They are the actions that you need to take in order to reach your desired outcome. For example, a process goal for losing 10 pounds might be to eat healthy foods and exercise regularly.
Process goals are important because they help you to make progress towards your outcome goals. They help you to stay on track and to make sure that you are taking the necessary steps to achieve your desired outcome.
Process goals can also help you to stay motivated. When you see yourself making progress towards your goal, it can be a great motivator to keep going, even when things get tough.
So, how do you set process goals? Here are a few tips:
Break down your outcome goal into smaller, more manageable steps.
Make sure your process goals are specific, measurable, achievable, relevant, and time-bound.
Set deadlines for your process goals.
Track your progress towards your goals.
Reward yourself for achieving your process goals.
By following these tips, you can set and achieve your process goals more effectively.
Here are some additional tips for setting and achieving process goals:
Make sure your process goals are aligned with your outcome goals.
Be realistic about what you can achieve.
Don’t be afraid to adjust your process goals as needed.
Don’t give up! Even if you have a setback, keep going.
Thanks for listening to the podcast. I hope this episode has helped you to understand the importance of process goals and how to set and achieve them. If you have any questions, please feel free to leave a comment below.
***We do not claim to be a doctor or anything of the like. This document is for educational purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***
