How ready are you to change? Take this 10 question quiz to find out.
Professor James O. Prochaska and his colleagues at the University of Rhode Island developed the Transtheoretical Model of Change in 1977. The five stages of change were constructed from many years of analyzing different theories in psychotherapy. The process of a specific behavior change typically follows a series of stages:
Are you thinking about changing a bad habit or unhealthy behavior? Take this 10 question “ready or not” quiz and see just how ready you are. Use the key at the end of the quiz to help better understand what stage you might be in.
a. Others have suggested that I have a problem behavior but I don’t agree.
b. I might have a problem behavior but I am not sure.
c. I have a problem behavior.
a. I am likely to tune them out, change the subject or get defensive.
b. I don’t like it, but I know that they see something that worries them and are right in
c. I am ready to listen and talk about it.
a. is really just a nuisance and I don’t have time to deal with it.
b. is causing me worry and/or distress.
c. is causing me, and some of the people I care about, significant worry and/or distress.
a. I usually make excuses, rationalize or minimize its impact on my life.
b. I want to change but I don’t because of fear, pride or lack of motivation.
c. I really want to change but don’t know how to begin or continue once I start.
a. I know very little about it.
b. I have begun learning more about it.
c. I have learned a great deal about it.
a. I don’t know of any resources.
b. I have learned about some of the resources available but don’t feel I have enough
c. I have more than adequate knowledge about how or where to get help.
a. I have practically no, or very little, motivation at this time.
b. I have some motivation to change but I will need more to succeed.
c. I am very motivated to change.
a. At this time, I have no plans to change.
b. I am thinking about change and the impact it would have on my life.
c. I have a definite plan for change.
a. I have almost no support from others.
b. I have some support but it may not be enough.
c. I have excellent support.
a. I have never seriously attempted to change this behavior.
b. I have tried to change on one or more occasions but have failed miserably.
c. I have tried to change before and have had some temporary success.
If you answered “a” to any question, give yourself 1 point.
If you answered “b” to any question, give yourself 5 points.
If you answered “c” to any question, give yourself 10 points.
Total your score. If your score is:
10-15 points, you are in the precontemplation stage. Your score suggests that you are not yet ready to engage in changing this problem behavior.
16-40 points, you are in the contemplation stage. Your score suggests that you are considering changing this behavior but are not quite ready. People in this stage seek knowledge and additional encouragement before they engage in behavior change.
41-100 points, you are in the preparation stage. Congratulations. Your score suggests that you are preparing to change this behavior. People in this stage have acquired additional knowledge and support and have a viable plan. At Hilton Head Health, we are here to help you. For nearly 50 years, our expert team has been helping people get their lives back with our award-winning programs. Backed by science and psychology, our programs help alter the root of your problem and help change your fundamental habits, leading to lifelong changes.
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Sources: Changing for Good by J.O. Prochaska, J. C. Norcross, and C.C. DiClemente. Morrow, 1994; The Transtheoretical Approach: Crossing the Traditional Boundaries of Therapy by J.O. Prochaska and C.C. DiClemente. Krieger Publishing Company, 1984.