Using Motivational Interviewing techniques to change behavior

Motivational Interviewing is a treatment used to (surprise, surprise) increase motivation for change. It's a powerful tool, and it works by addressing ambivalence to change. When it comes to behavior change, we are torn between changing and not changing because there are good things we stand to give up and negative consequences to that change. To provide an example, I'll start by having a conversation with myself.

Why don't I want to change my eating habits (especially drinking pop, eating out, and eating large portions)? This is good question when you're just thinking about changing, possibly even before.

Well, I think food has an emotional benefit for me. I eat when I'm stressed out, and I often mistake hunger for stress.

Reflection: Food is important to you, and it makes you feel better. There are only positives to continue eating like you do.

It is important, but it doesn't make me feel better anymore. There are a lot of downsides to eating as much as I do. I feel tired. I have to buy large clothes that are harder and harder to find. I get tired easily. I miss being in shape, and I want to be attractive to women. I don't feel that way currently.

What are the negatives of not changing?

Well, things will stay as they are. I'll probably develop diabetes, and probably die early of a heart attack. There's nothing that can be done for me at that point.

It's a bit early, but I'm going to summarize.

So, I recognize that they are some short term benefits to keep eating the way I do. There are also some serious benefits. I think that I'll feel better and not be so tired. It will also help me to get in shape and lead a healthier lifestyle. It will also help me to feel more confident and possibly meet women. Overall, it will make my current focus on health less inconsistent with my lifestyle (developing discrepancy). 

For anyone interested in learning more about motivational interviewing:

Pop

Hey all,

I have a serious problem. I know that pop (soda) is terribly unhealthy with its high calories and low nutritional values. It also has carbonic acid which isn't good for teeth and carbonated water which affects bone density negatively. For some reason, I have not been able to quit the stuff. I know that I can or at least should be able to, but this hasn't happened yet. I thought that blogging about this issue would provide strength and a new resolve for me. My consumption wouldn't be so bad if it were only one or even two cans a day, but I drink probably an average of six cans a day. It shows too. I now weigh 330 pounds, and it's time for a change. I want this monkey off my back and, hopefully, I took the first step towards that goal today. Toss some helpful advice my way if you feel like it.

On a related note, my parents are both diabetic, and this seems to be the path in which I'm heading as well. It's a serious problem for this country as well as me, and I know that this chronic disease will greatly shorten my life. So, maybe, just maybe, I need to take this adage to heart: "If you think you can or you can't, you're right." It's time for me to believe in myself.