Motivational interviewing is a therapy technique I use that aims to help clients find the motivation within themselves to make positive changes in their lives. The approach was developed by psychologists William R. Miller and Stephen Rollnick in the 1980s and has since gained widespread recognition for its effectiveness. Motivational interviewing techniques fit my integrative therapy practice well, particularly because they share much in common with my humanistic therapy methods. Motivational interviewing stages of change provide a powerful and effective framework for lifelong improvements. I commonly use this method in my specialties, including sports psychology and executive coaching, and I also often integrate a motivational interview into individual therapy and couples therapy approaches.
You can contact me anytime to discuss how motivational interviewing techniques might help you, but first, I wanted to provide this overview.
What is Motivational Interviewing? 
Most practitioners follow five main tenets of motivational interviewing. If you have read my blog or other parts of this website, you will see how closely motivational interviewing stages of change track the humanistic approach underlying my integrated practice.
1. Express Empathy
I work hard to understand the client’s perspective, showing empathy and acceptance. This creates a supportive environment where you feel understood, not judged, and respected. I want to understand your world from your perspective, and I respect how you see it nonjudgmentally. When I work with couples, this includes understanding the uniqueness of your relationship.
2. Develop Discrepancy In Motivational Interviewing
I help clients explore the discrepancies between their current behavior and goals or values. By highlighting this disconnect, each client is motivated to make changes to align their behavior with their aspirations. Again, it is not societal expectations we align with but your expectations of yourself. This process is not done in a negative or judgemental manner – it is not about the “problems” that are causing you not to live the life you envision, but rather the hurdles you can overcome to get there.
3. Motivational Interviewing Avoids Conflict
While some therapy methods confront defensiveness, in motivational interviewing, I avoid arguments and resistance by adopting a collaborative and non-confrontational approach. This involves listening actively, respecting the client’s autonomy, and avoiding the urge to persuade or coerce. You may find that you are in conflict with yourself, and this is okay with an MI approach, but you will not feel that you are in conflict with me. We’ll always be working together.
4. Rolling with Resistance
Rather than opposing resistance directly, a motivational interview acknowledges it and gently encourages you to explore it further. By avoiding power struggles and fostering a sense of autonomy, I hope to move the client towards change at their own pace. This also differs from other approaches that confront resistance or see it as a negative. I find that resistance is merely data, telling us that there is something you are pushing against, and that thing may be worth uncovering to see what it is causing.
5. Motivational Interviewing Supports Self-Efficacy
I help clients builds confidence in their ability to change by highlighting their past successes, strengths, and resources. This empowers the client to take responsibility for their actions and believes in their capacity to overcome obstacles. We may peer into the past not just to find what has gone wrong but also times when you felt you were living your life to its fullest and feeling most content.
Motivational Interviewing Techniques
Motivational interviewing techniques I use include the following:
- Open-ended questions: Instead of asking yes/no questions, I often ask open-ended questions, encouraging you to elaborate on your thoughts, feelings, and experiences. This allows for a deeper exploration of your motivations and goals.
- Reflective listening: I listen actively and reflect on what you say, using empathy and understanding. Reflective listening helps you feel heard and validated and encourages you to explore your motivations and concerns.
- Affirmations: Affirmations recognize your strengths, efforts, and past successes. By affirming these positive qualities and achievements, I hope to boost your self-esteem and confidence in your ability to change.
- Summarizing: Periodically summarizing what you’ve said in that session and previously can help you clarify your thoughts and feelings and reinforce key points. Summarizing also demonstrates that I am actively listening and understand your perspective.
- Eliciting change talk: Change talk refers to your statements that indicate a willingness, ability, reasons, and need for change.
These motivational interviewing techniques are used flexibly and, in combination, tailored to your unique needs and circumstances. The overarching goal is to facilitate collaborative and non-confrontational conversations so you can explore your motivations for change and develop your solutions. These techniques are designed to elicit your reasons for change rather than imposing anyone else’s agenda.
Motivational Interviewing Stages of Change
Motivational Interviewing stages of change, also known as the Transtheoretical Model, outline the process people go through when they think about, start, and maintain new behaviors.
Here are the motivational interviewing stages of change and how they relate to the techniques I use in my practice
Motivational Interviewing Stages of Change: Precontemplation
In this first of the motivational interviewing stages of change, clients start when they have not considered the change. They may be unaware of the problem or underestimating the need for change. The Motivational interviewing strategies I use are designed to raise awareness of the issue, provide information, and explore the client’s values and goals. I use reflective listening to highlight discrepancies between their current behavior and broader goals.
Motivational Interviewing Stages of Change: Contemplation
Now, clients recognize the problem and start to think about the possibility of changing. They are ambivalent and may weigh the pros and cons of change. I work to explore ambivalence, discuss the pros and cons of change, and support the client in envisioning a positive future with change. I use decisional balance exercises to help clarify their thoughts.
Motivational Interviewing Stages of Change: Preparation
At this stage, clients intend to take action soon and may start making small changes. They are planning to change and gather resources. My job is to assist them in developing a clear and achievable action plan. I work with them to enhance their commitment to change by setting realistic goals and identifying supportive resources. All the while, I provide encouragement and support.
Motivational Interviewing Stages of Change: Action
At this point in therapy, clients modify their behavior and make significant efforts to change actively. I continue to offer support and encouragement, reinforcing the importance of behavior change and helping them solve any challenges. I work to acknowledge successes and provide feedback.
Motivational Interviewing Stages of Change: Maintenence
After a little more time, clients have sustained their positive changes and are working to prevent relapse. I support continued commitment and discuss ways to handle potential triggers. I also help clients integrate the new behavior into their identity and lifestyle.
During the Motivational Interviewing stages of change, my role is to support and guide the client through these stages by fostering an environment of empathy, collaboration, and empowerment. The ultimate goal is to help clients move through the motivational interviewing stages of change at their own pace, increasing their commitment to change.
Motivational Interview (MI) Example: Adult Struggling with Exercise
Scenario: Lisa, a 42-year-old woman, has been advised by her doctor to incorporate regular exercise into her routine to help manage her high blood pressure and stress. However, she struggles with motivation and consistency. Here is a sample motivational interview I might use:
Me: “Lisa, thanks for coming in today. I understand your doctor has suggested adding more physical activity to your routine. How do you feel about that?”
Lisa (L): “Yeah, she mentioned it. I know exercise is good for me, but I just don’t have the energy or time for it.”
Me: “It sounds like you recognize the benefits, but fitting it into your schedule feels overwhelming.”
L: “Exactly. Between work and taking care of my kids, I barely have a moment for myself.”
Me: “That makes a lot of sense—you have a lot on your plate. What do you think would change for you if you found a way to be more active?”
L: “Well, I guess I’d have more energy, and maybe my stress levels wouldn’t be so high. My doctor also said it could help with my blood pressure, so I wouldn’t have to go on medication.”
Me: “So, you’re thinking that exercise could help you feel better and possibly prevent needing medication. Those sound like strong reasons. What do you think is the biggest barrier to getting started?”
L: “Time is a big one. By the time I get home from work and take care of the kids, I just want to sit on the couch and relax.”
Me: “That makes sense. You work hard all day, and relaxing is important too. If you could find a way to fit in even a small amount of movement without disrupting your routine too much, what might that look like?”
L: “I guess I could start with something simple, like a 10-minute walk after dinner. Maybe even doing some stretching while I watch TV.”
Me: “That sounds like a great, realistic start. What do you think would make it easier to stick with?”
L: “If I had someone to do it with, like a friend or even my kids. They have so much energy—I could take them to the park instead of just watching them play.”
Me: “That’s a great idea! Involving your kids could make it more enjoyable and help you stay motivated. On a scale of 1 to 10, how confident do you feel about starting with a 10-minute walk?”
L: “Maybe a 7? I think I could do it, but I worry about being too tired.”
Me: “A 7 is a strong start! What could help bring that up to an 8 or 9?”
L: “Maybe setting a reminder on my phone or putting my walking shoes by the door, so I don’t forget.”
Me: “That’s a great strategy. Would you like to check in next time to see how it’s going and adjust if needed?”
L: “Yeah, that sounds good. I’ll give it a try!”
Key Motivational Interviewing Techniques Used:
- Open-ended questions (“How do you feel about that?”)
- Reflective listening (“You recognize the benefits, but fitting it in feels overwhelming.”)
- Exploring ambivalence (“What do you think would change for you if you found a way to be more active?”)
- Eliciting change talk (“What do you think is the biggest barrier?” “What might that look like?”)
- Scaling confidence (“On a scale of 1 to 10, how confident do you feel?”)
- Problem-solving collaboratively (“What would make it easier to stick with?”)
By guiding Lisa toward small, achievable steps, motivational interviewing techniques help her build motivation without feeling pressured.
Motivational Interview (MI) Example: Teen Struggling in School
Scenario: Jordan, a 16-year-old high school junior, has high academic potential but struggles with motivation and poor grades. His teachers and parents are concerned, but he doesn’t see the point in trying harder. Here is a motivational interview I might use in this type of situation:
Me: “Jordan, thanks for meeting with me today. Your teachers and parents have noticed that your grades aren’t reflecting your potential. What are your thoughts on that?”
Jordan (J): [Shrugs] “I don’t know. School just feels pointless sometimes. It’s like, no matter what I do, there’s always more work.”
Me: “It sounds like school feels overwhelming, and you’re not sure if putting in more effort would even be worth it.”
J: “Yeah, exactly. I know I could do better, but what’s the point? College is expensive, and I don’t even know what I want to do after high school.”
Me: “So, part of you knows you have the ability, but it’s hard to feel motivated when you’re not sure where it’s leading.”
J: “Yeah. Plus, I get distracted easily. I’ll start homework, but then I check my phone, and suddenly an hour’s gone.”
Me: “That makes sense. It sounds like distractions make it harder to focus, and without a clear goal, finding the motivation to push through is tough. What do you think would be different if you did feel more motivated?”
J: “I guess I’d actually get my work done instead of procrastinating. Maybe my parents wouldn’t be so stressed about my grades.”
Me: “So, getting your work done could help reduce stress at home. What else do you think you’d gain?”
J: “I mean… I do want to have options after high school. I just don’t know what yet.”
Me: “That’s totally fair—figuring out the future is a big deal. What if we focused on keeping your options open for now? What’s one small change you think could help you stay on track?”
J: “Maybe setting a timer when I do homework, so I don’t get sucked into my phone. I could also try doing my work at the library instead of at home.”
Me: “That’s a great idea! Changing your environment and using a timer could make a big difference. On a scale of 1 to 10, how confident are you that you could try that this week?”
J: “Hmm… maybe a 6? I think I could do it, but I might still get distracted.”
Me: “A 6 is a solid start! What would help make that a 7 or 8?”
J: “Maybe asking a friend to study with me, so I stay on task.”
Me: “That’s a great strategy. Would you like to check in next time and see how it’s working?”
J: “Yeah, sure. I’ll give it a shot.”
Key Motivational Interview Techniques Used:
- Open-ended questions (“What are your thoughts on that?”)
- Reflective listening (“It sounds like school feels overwhelming, and you’re not sure if it’s worth the effort.”)
- Exploring ambivalence (“If you did feel more motivated, what do you think would be different?”)
- Eliciting change talk (“What’s one small change you think could help?”)
- Scaling confidence (“How confident are you, on a scale of 1 to 10?”)
- Collaborative problem-solving (“What would help make that a 7 or 8?”)
By helping Jordan explore his reasons for improvement and focusing on small, achievable changes, we comfortably went through the motivational interviewing stages of change.
Summary and My Work
I use motivational interviewing techniques in conjunction with other therapeutic approaches and found it quite effective in helping clients address a wide range of issues, from depression to weight management to anxieties. I use these techniques in my specialty areas, particularly sports psychology and executive coaching.
What is Motivational Interviewing Used For?
Motivational interviewing is used for various purposes in my practice, including:
- Behavior Change: Motivational interviewing techniques are often utilized to facilitate behavior change in areas such as substance abuse, unhealthy eating habits, physical inactivity, smoking cessation, and more. It helps clients explore their motivations for change and resolve any conflicting feelings they may have about it. Motivational interviewing brings out the healthy side of you, the part of you that truly wants to change.
- Substance Abuse Treatment: Motivational interviewing techniques are particularly effective in the treatment of addiction. It helps individuals examine their reasons for substance use, consider the impact of their behavior on their lives, and increase their motivation to engage in treatment and recovery. I have used motivational interviewing with a wide variety of people who want to change their relationships with substances.
- Health and Wellness: Motivational interviewing can encourage clients to adopt healthier lifestyle behaviors, such as exercising regularly, improving diet, managing chronic conditions, and adhering to medical treatment plans. It is a perfect adjunct to other therapies and programs designed to work on the physical aspects of these issues.
- Mental Health: I commonly use motivational interviewing techniques in traditional individual therapy to enhance motivation for treatment and engagement in therapeutic activities.
The Motivational Interview for Those Who Are Hesitant
Many individuals struggling with mental health issues may feel ambivalent or resistant to seeking treatment. Motivational interviewing techniques help us collaborate about your concerns, goals, and values, increasing motivation. Suppose you are reading this post or this website with a skeptical eye, have had a lack of success in therapy before, or are looking to refer someone hesitant. In that case, motivational interviewing techniques may increase openness and, eventually, excitement about the potential effectiveness of treatment.
Overall, motivational interviewing is a client-centered, collaborative approach that respects an individual’s autonomy and helps them find their own intrinsic motivation for change rather than imposing external pressure or directives. It’s a versatile method that can be adapted to various contexts and promote positive behavior change, which is why it has become a central part of my practice.
I would be happy to speak to you about an integrated therapy approach that includes motivational interviewing techniques. Contact me or schedule a consultation anytime.
