New Year, New Me? Finding the Right Time for Health Transformations

New Year, New Me! We hear this phrase bandied about every December and January but embarking on a journey to improve one’s health requires careful consideration of the right timing.

So, is this the right time to be making big changes?

The annual new year fervour associated with gym membership offers, a relentless marketing of fad diets and supplements and a slew of new juicing, blending and smoothie-ing contraptions is difficult to miss and harder to avoid getting caught up in. If you feel that you might be getting talked into spending money that won’t benefit you in the long run, read on to find out if this is, in fact, the right time for you.

What can tell me if it is the right time for me to make changes that will last?

The Cycle of Change, a psychological theory developed by James Prochaska and Carlo DiClemente, provides valuable insights into when individuals are most receptive to making positive changes in their lives.

Understanding the Cycle of Change:

The Cycle of Change comprises six stages: Precontemplation, Contemplation, Preparation, Action, Maintenance, and Termination. Each stage represents a different mindset and level of readiness for change. Recognizing where you stand in this cycle can be instrumental in determining your optimal time to make health improvements.

1. Precontemplation

In the Precontemplation stage, individuals are not yet considering a change. This may be a time of unawareness or denial about the need for health improvements. Recognizing the signs that change is necessary is crucial to progress to the next stage.

If you are reading this article, it is unlikely you are still in this stage but you might recognise it in others who you may have been hoping to take on your change journey with you.

2. Contemplation

Contemplation involves acknowledging the need for change but not yet committing to it. During this stage, individuals weigh the pros and cons of making health-related adjustments. It’s a critical phase for gathering information and building motivation.

Reading this article may well be part of your information gathering stage. Other information you might want to seek out may include reliable information on how making changes may benefit your day to day quality of life. Further considerations might be monetary cost, time commitment and the role of others in your life in the changes you would like to make. If you are unsure about what is really impacting on your health, now may be a time to book in with a health professional such as a doctor, dietitian or physiotherapist depending on what symptoms you are experiencing and where you are in your diagnosis journey.

3. Preparation

Preparation marks the transition from contemplation to action. Individuals in this stage are ready to take concrete steps toward change. Planning and setting realistic goals become essential during this phase.

These actions could be as simple as buying a new pair of trainers or a recipe book, however, if you are feeling overwhelmed or unsure about setting a realistic plan, an appointment with a health professional may be useful to give you structure and help you achieve your goals.

4. Action

The Action stage is characterized by active efforts to implement health changes. This may involve adopting new habits, such as exercising regularly or improving dietary choices. This stage demands commitment and resilience to overcome challenges.

If you think that keeping motivated or staying on track might be a challenge for you, including an accountability provision into your plans may be helpful. This could be a change buddy, a professional such as a dietitian, health coach or personal trainer or a group such as weight management or exercise groups.

5. Maintenance

After successfully implementing changes, individuals enter the Maintenance stage. This phase focuses on sustaining the new habits and preventing relapse. Building a supportive environment and reinforcing positive behaviors are key aspects of maintenance.

6. Termination

The Termination stage signifies the complete integration of healthy habits into one’s lifestyle. Not everyone reaches this stage, but for those who do, the risk of relapse is minimal, and the transformed behaviors become ingrained.

So, timing is everything?

Recognizing when to initiate health changes depends on your current stage in the Cycle of Change. For example, attempting radical changes during the Precontemplation stage may lead to resistance, while gradual adjustments align well with the Contemplation and Preparation stages.

Now I know I’m ready to make changes but I’m feeling unsure what to do next, help!

Whatever aspect of your health you would like to change, speaking to a healthcare professional to help you to avoid the pitfalls that make you more likely to fail can be an excellent place to start:

Doctor: if you are at all unsure about any aspect of you health, speaking to a doctor is key. Early diagnosis and treatment leads to better outcomes in a range of different conditions and, equally, making sure you are in a safe physical state to engage in exercise end dietary changes is also important.

Dietitian: Dietitians are the only regulated healthcare professionals qualified to give dietary advice to individuals to improve their health. Unfortunately, the term “Nutritionist” is not regulated and can be used by anyone in the media or on the internet, even if they have zero qualifications. The use of the title Dietitian and the letters RD after a name, however, are regulated by law and Dietitians are required at always give evidence based advice in the best interest of their patients and are not allowed to promote products or regimens without evidence that they work. A dietitian can help you by tailoring dietary changes to improve your health to meet your specific requirements.

Health Coach: Health Coaches can help you to identify realistic health goals and develop your confidence so you can successfully manage your own health and wellness. They take a holistic approach looking at diet and lifestyle and assist in the setting and achieving of goals.