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Changing Habits –

A Journey of Challenges

by Svetlana Kogan, M.D.
n Functional and Holistic Medicine, we three times/week. The Measurement aspect can be quite simple and
often ask patients to make changes in their basic like timing your walks or steps. Attainable means that you start
Ilifestyle or nutrition, to help address the with small achievable goals and graduate to intermediate and more
root causes of disease rather than simply treat advanced ones with time. For example, you can start walking 20
symptoms. But what is change and how can we minutes/day, three days/week, and after a few weeks increase to 25
make it sustainable? The research of the last 50 minutes/day four times/week and so on. The Realistic aspect of the
years demonstrates that we are not destined to change is the one that you are willing and able to accomplish. For
live out our past behaviors. Instead, we possess example, if you start your work at 7am, it is highly unlikely that you
neuronal ability for plasticity – that is we can will be willing to wake up at 5am to do your walk. You may want
create new desired behaviors by creating new neuronal pathways to do it when you get home from work at 3pm. The Timely aspect
throughout our life span. of the goal setting has to do with pacing yourself by committing
So how do we start to make a change in our lives? to a date by which you have either accomplished your behavior
In 1979, psychologist James Prochaska first described the stages change and/or were able to reach some kind of improvement in your
of change process for those quitting smoking. Since then, the Stages laboratory or body wellness measurements.
of Change model that Prochaska and his colleagues developed has 4. Action Stage: People in this stage are actively working to
been used to help people improve eating habits, increase physical change their behavior by sticking with their specific commitment.
activity, manage stress, address problematic alcohol, or drug use, and The best thing to do in this stage is to create some sort of
many other behaviors. accountability by enlisting the help of family members, friends, and
The Stages of Change Include Five Steps: mentors. Practice your new behavior, celebrate your victories, and
1. Precontemplation Stage: People in this stage are often remember that this is always a work in progress.
unaware that a behavior needs changing or they may be aware but 5. Maintenance Stage: People in this stage are solidifying their
do not intend to change right now. Do not get stuck in this stage. new healthy behavior and continue creating support structures so
Instead gather more information about the new behavior you want the behavior will become long-lasting. This is when you re-evaluate
to create. what works and what does not. This is also a suitable time to plan for
2. Contemplation Stage: People in this stage are aware that a lapses, which are common during times of stress or life change.
behavior needs to change and are seriously thinking about changing Keep in mind that there is no right or wrong within the Stages of
it. Individuals in this stage are not ready to take action at this Change. Each person will progress based on their readiness and the
time. The best advice for this stage is to think about why the new magnitude of the behavior they wish to change. Hope everyone of
behavior would benefit you and how you would feel as a result. you will have a meaningful personal change journey.
3. Preparation Stage: People in this stage are getting ready The author of ‘Diet Slave No More!’, Svetlana Kogan, MD is a
to change a specific behavior. Typically, they are creating a plan Board-Certified Internal Medicine, Holistic & Functional Medical
and are mentally “gearing themselves up” to take action. The best Doctor with 25 years of experience. Her website is CustomLongevity.com
thing to do at this stage is to set SMART goals. These are goals Office Phone: 239-676-6883
that are Specific, Measurable, Attainable, Realistic, and Timely.
The example of Specific would be: “I will be doing a power-walk

32 32 Life in Naples | February 2024