Motivating yourself towards change

… because it is easier said than done,

a tool from Motivational Interviewing

DARN-CAT

The truth is that ambivalence is normal, it is what happens before change. Our minds go back and forth. Do I do this, do I not? No shame, we are all like this.

Are you curious how your therapist helps you stay motivated? It may be Motivational Interviewing, an evidence-based intervention that helps you increase the “change talk” you already have inside you. You remind yourself and actively explore the change you want to make.

Want to give it a try? You can explore your “change talk” using DARN-CAT, here is how it works.

Journal how you are getting ready to change

Desire (your preference for change) “What I want is to …”, “I would like to ...”
Ability (your capacity) “I can ...”, “In the past I …”
Reason (your benefits) “I would probably feel better if ...”, “The main reason is … “
Need (your obligations and responsibilities) “Because I have to ...”, “I need to …”

Journal how you are making the change already

Commitment (confidently deciding) “What I am going to do ...”, “I intend to ...”
Activation (mobilizing yourself) “I am ready to ...”, “I will start …”
Taking Steps (on the move) “I completed …”, “This week I …”

If you falter in your commitment, you may have jumped to the “CAT” too soon, no worries, go back to the “DARN” until you are ready. If you want help working with this, I am here for you.

 Good handout to use

https://ncnc.unc.edu/files/2015/04/change-talk-cheat-sheet.pdf

your advocate,