This thread will discuss how to create a
plan of action often referred to as a "Change Plan". All comment are welcome! You're also welcome to post a copy of your own plan if you'd like to get feedback on it.
Making a
personal plan is one of the most critical things we need to do to change an addictive behavior.
Project MATCH began in 1989 in the United States and was sponsored by the National Institute on Alcohol Abuse and Alcoholism (NIAAA). The project was an 8-year, multi site, $27-million investigation that studied which types of alcoholics respond best to which forms of treatment.
The motivational enhancement therapy developed for Project MATCH included the following template for a plan:
- The changes I want to make are:
- The most important reasons why I want to make these changes are:
- The steps I plan to take in changing are:
- The ways other people can help me are: (include the names of some people and the possible ways each one can help)
- I will know if my plan is working if:
- Some things that could interfere with my plan
Here are some details that explain each of the areas. It's quoted from
https://pubs.niaaa.nih.gov/publications/projectmatch/match02.pdf p. 34-36 with a few minor changes.
The changes I want to make are...
In what ways or areas do you want to make a change? Be specific. (e.g. Do you want to stop both porn and mastrubation, or do you want to focus now on only one of these behaviors.)
The most important reasons why I want to make these changes are... What are the likely consequences of action and inaction? Which motivations for change seem most compelling?
The steps I plan to take in changing are...
How do you plan to achieve the goals? How could the desired change be accomplished? Within the general plan and strategies described, what are some specific, concrete first steps that you can take? When, where, and how will these steps be taken?
This usually will focus on 2 areas: Dealing with urges, and Stimulus Control (avoiding triggers and blocking access)
The ways other people can help me are...
In what ways could other people help the client in taking these steps toward change? How will the you arrange for such support?
I will know that my plan is working if...
What do you hope will happen as a result of this change plan? What benefits could be expected from this change?
Some things that could interfere with my plan are...
Try to anticipate situations or changes that could undermine the plan. What could go wrong? How could you stick with the plan despite these problems or setbacks?