Self-Applied Motivational Interviewing

What is Self-Applied Motivational Interviewing?

Adapting the four processes of Motivational Interviewing (engaging, focusing, evoking, planning) for self-use, this technique helps resolve ambivalence about behavior change by eliciting your own 'change talk' — internal arguments for change that increase commitment.

Is there evidence for it?

How do you do Self-Applied Motivational Interviewing?

1. 1.Write out the 'decisional balance' for a change you're ambivalent about: list all reasons for and against change, then separately rate the importance of each reason
2. 2.Practice self-directed 'change talk' by asking yourself: Why would I want to make this change? What are the 3 best reasons? How would my life be different in 1 year if I succeeded?
3. 3.Use the 'importance ruler': On a scale of 0-10, how important is this change? Then ask: Why did you say [number] and not a lower number? This evokes your own motivation
4. 4.Identify and write down your 'sustain talk' (reasons to stay the same) — then for each one, write a counter from your own experience
5. 5.Create a 'commitment statement' in your own words that captures your personally meaningful reasons for change, and read it each morning

How long does it take?

15 minutes per session, 2-3 sessions per week.

Is it hard to start?

medium.

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