Getting started~15 minMotivational interviewingGoal setting
My change plan
Turn motivation into a plan — steps, people, obstacles, and how you'll know it's working.
A written plan — what, when, who helps, what could get in the way — is the step that follows building motivation in motivational interviewing. Across nearly a hundred studies, specific 'if–then' plans made people much more likely to follow through on their goals (Gollwitzer & Sheeran).
If you drink heavily every day, or take benzodiazepines, opioids or other sedatives daily, talk to a doctor before you stop — withdrawal can be dangerous.
1. The changes I want to make
2. My most important reasons
Bring over your top reasons so they're all in one place.
3. The steps I plan to take (first one first)
4. When I'll take the first step
5. How other people can help me — and who I'll ask
6. What could get in the way
7. My if–then plans for those obstacles
If I get paid on Friday, then I'll go straight to the bank and then to my meeting.
8. How I'll know my plan is working