Do You Recognise Yourself in These 6 Stages of Change?

Change rarely happens in one leap. More often, people move through stages: noticing a problem, thinking about it, getting ready, trying, slipping, trying again and eventually settling into a new pattern.

Psychologists James Prochaska and Carlo DiClemente developed a framework to describe this process, starting with research on how people quit smoking in the late 1970s and early 1980s. It's known as the transtheoretical model, or more simply the stages of change model, and it's been applied to many behaviours, from exercise to drinking to managing stress.

The six stages

1. Precontemplation

You're not thinking about changing, at least not in the near future. You might not see the behaviour as a problem, or you might feel discouraged after past attempts.

You might say: "I'm fine as I am." "I've tried before and it didn't work."

What helps: Gentle information, reflection on how the behaviour affects you and others, and noticing any downsides you've been avoiding.

2. Contemplation

You recognise there's an issue and are thinking about change, but you're ambivalent. You see both pros and cons and may stay here for a long time.

You might say: "I know I should, but..."

What helps: Weighing pros and cons honestly, imagining your life after the change, and connecting the change to your values.

3. Preparation

You've decided to change soon and are taking small steps: gathering information, making a plan, telling people.

You might say: "I'm going to start next month. I've signed up for a class."

What helps: A clear, specific plan, a start date and support from others.

4. Action

You've actively changed your behaviour in the recent past. This stage requires the most effort and is when relapse is most likely.

You might say: "I've been going to the gym three times a week for a month."

What helps: Rewarding progress, managing triggers, adjusting your environment and leaning on support.

5. Maintenance

You've sustained the change for a while (often described as six months or more) and are working to prevent relapse.

You might say: "It's part of my routine now, but I still have to watch out for stressful weeks."

What helps: Continuing the strategies that work, planning for high-risk situations and building an identity around the new behaviour.

6. Termination

For some behaviours, people reach a point where they have no temptation to return to the old pattern and are fully confident. Many people never reach this stage for some habits, and that's normal; maintenance can be lifelong.

Relapse is part of the process

The model recognises that many people cycle through the stages more than once. A slip doesn't mean failure. It's information about what triggered the old behaviour and what might help next time.

What the research says

The model has been influential, especially in health promotion. It has also been criticised: some researchers argue the stages are somewhat arbitrary and that interventions tailored to stages haven't always worked better than other approaches. Even so, many people find it a useful way to understand where they are and what kind of step makes sense.

Find your stage

Pick one change you're considering. Ask:

Do I think this is a problem? (If not, precontemplation.)
Am I thinking about changing within the next six months? (Contemplation.)
Am I planning to change within the next month and taking small steps? (Preparation.)
Have I changed within the past six months? (Action.)
Have I kept it up longer than six months? (Maintenance.)

Then choose a next step that fits your stage, not one that assumes you're further along.

Sources and further reading

Prochaska & Velicer (1997), The transtheoretical model of health behavior change, American Journal of Health Promotion