The Ten Processes of Change

1. Consciousness-raising (Get the facts) — increasing awareness via information, education, and personal feedback about the healthy behavior.

2. Dramatic relief (Pay attention to feelings) — feeling fear, anxiety, or worry because of the unhealthy behavior, or feeling inspiration and hope when hearing about how people are able to change to healthy behaviors.

3. Self-revaluation (Create a new self-image) — realizing that the healthy behavior is an important part of who they want to be.

4. Environmental reevaluation (Notice your effect on others) — realizing how their unhealthy behavior affects others and how they could have more positive effects by changing.

5. Social liberation (Notice public support) — realizing that society is supportive of the healthy behavior.

6. Self-liberation (Make a commitment) — believing in one's ability to change and making commitments and re-commitments to act on that belief.

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8. Helping relationships (Get support) — finding people who are supportive of their change.

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10. Counterconditioning (Use substitutes) — substituting healthy ways of acting and thinking for unhealthy ways.

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12. Reinforcement management (Use rewards) — increasing the rewards that come from positive behavior and reducing those that come from negative behavior.

14. Stimulus control (Manage your environment) — using reminders and cues that encourage healthy behavior and avoiding places that don't.