The Stages of Change: How to Motivate, Facilitate, and Reinforce Desired Behaviors

A few years ago, I decided I wanted to make cycling my primary mode of transportation. I knew about the many benefits of cycling to work: I would save money, lower my carbon footprint, get more exercise, and increase productivity by combining exercise with my daily commute. Still, I struggled to make the change. Why was it so difficult? It’s hard to change our habits; it requires conscious efforts to break down those learned behavioral patterns. Not to mention the fundamental challenges associated with learning a new behavior.

It took me a few years but I have now become a habitual cyclist. Looking back, I recognize two factors that helped increase my motivation and make me more confident in my ability to change. First, I got my gear shifter fixed so that I could face the steep hills on my way to work. This removed a physical barrier, and instantly made my goal feel more attainable. Second, I learned about a bike map prepared by the local government that highlights the best bike routes. When travelling by car, we often use the most direct routes, but those are often not the safest — nor are they necessarily the fastest — for cyclists. I found a route with low vehicle traffic, bike lanes, and pedestrian- and cyclist-controlled traffic lights, allowing me to reach my destination safely, and as quickly as my previous bus commute.