Learn the Stages of Change
In 1983, James Prochaska and Carlo DiClemente introduced the Stages of Change model—a game-changer in understanding the journey of behavior change. This model, widely used by healthcare pros, breaks down the six steps people move through to make lasting changes.
By pinpointing which stage you’re in, you gain clarity. You’ll understand your mindset, what’s holding you back, and how to move forward with less struggle and more ease. This model emerged from broad trials with participants working through big behavior shifts, like smoking and alcohol recovery—those who made lasting change showed a common progression that led to success. Heavy stuff, right?
So, What Are the Stages?
The Stages of Change model outlines a path from not even considering a change (precontemplation) to making it second nature (termination). Here are the six stages, broken down:
1. Precontemplation:
You’re not even thinking about change—maybe you don’t see the need or even resist suggestions to change. (Example: Someone who sees no need to start exercising, feeling healthy enough as is.)
2. Contemplation:
You’re starting to see potential benefits, but you’re still weighing the pros and cons. You’re not quite ready to act and really do the work. (Example: Considering joining a gym but hesitant about the cost or time commitment.)
3. Preparation:
You’re getting serious about change. Goals are set, you can see yourself thin, and you may start taking some small. (Example: Researching workout routines and affordable gym memberships.)
4. Action:
You’re actively making changes, with noticeable shifts in routine and early rewards. (Example: Going to the gym regularly and seeing initial improvements.)
5. Maintenance:
You’ve sustained your new habit for a while and are working to prevent a backslide. This is where it starts to become a lifestyle. (Example: Exercising consistently for months and fully adapting to it.)
6. Relapse:
Old habits pop back up, and you slip a bit. Frustrating? Sure. But it’s also a chance to regroup and reinforce your commitment. (Example: Skipping workouts for weeks and recognizing the need to reconnect with your original motivation.)
Key Takeaways
The process isn’t always linear:
Moving between stages is common, especially when “life” happens and through us out of our routine. Learning how common and natural certain response are, you can build on your own insights (and that of others). You learn not to stress if you slide back, and become better and getting back on track.
Different stages, different strategies:
Each stage benefits from specific tools and support, making personalized guidance key. It may not help you to copy the same routine or response as your friend or favorite influencer. But you can use them as inspiration or even take their routine out for a test drive.
Self-awareness is your superpower:
Knowing your current stage helps set realistic goals, making your wellness plan more effective and true to you.