Change is hard. Whether you’re trying to integrate exercise, change eating habits, or break a bad habit, it’s easy to get frustrated when progress feels slow. But, lasting change takes time — it’s a process. Change is a journey.
Let’s go back to my Undergraduate degree and talk about The Stages of Change.
The Stages of Change Model provides a roadmap for the process of integrating new habits or eliminating bad ones. Originally, it was designed to help people quit smoking, however, this model applies to any behavior change. Understanding where you are in this journey can help you set realistic goals and avoid the frustration of expecting too much too soon.
The 6 Stages of Change
1. Pre contemplation (Not Ready)
Change isn’t on your radar yet. You might be unaware of the need for change or feel resistant to it. Maybe you’ve tried before and failed, leading to a sense of hopelessness.
Example: A person who eats fast food daily but doesn’t see an issue with their diet.
How to Move Forward:
- Increase awareness of the benefits of change.
- Reflect on how your habits impact your life.
- Focus on educating yourself with the benefits of change.
2. Contemplation (Getting Ready)
You’re considering change but feel ambivalent. You see the benefits, but the effort required makes you hesitate.
Example: Someone who knows they should exercise more but keeps putting it off.
How to Move Forward:
- Weigh the pros and cons of changing vs. staying the same.
- Visualize the positive outcomes of making a change.
- Set a timeline for deciding when to take action.
3. Preparation (Ready)
You’re committed to change and making plans. Therefore, you might start researching, buying necessary tools, or setting small goals.
Example: Signing up for a gym membership
How to Move Forward:
- Set clear, realistic goals.
- Create a plan with small, manageable steps.
- Find support—accountability partners can make a big difference.
4. Action (Doing It)
This is where change happens – You’re actively working toward your goal.
Example: Consistently working out three times per week.
How to Stay on Track:
- Celebrate small wins to stay motivated.
- Expect setbacks and have a plan for overcoming them.
- Stay accountable—track progress, journal, or check in with a mentor.
5. Maintenance (Sustaining Change)
Your new habit feels more natural, but the challenge is keeping it going long-term. This stage is all about preventing relapse.
Example: Someone who has been eating healthy for six months but still has cravings for junk food.
How to Maintain Progress:
- Identify triggers that could cause backsliding.
- Keep routines fresh to avoid boredom.
- Give yourself grace—progress isn’t about perfection.
6. Relapse (If It Happens)
Relapse isn’t a failure—it’s a common part of the process. The key is learning from it and getting back on track instead of giving up.
Example: Skipping workouts for a few weeks and feeling like all progress is lost.
How to Recover:
- Reflect on what led to the relapse.
- Adjust your strategy to prevent it from happening again.
- Don’t let a temporary slip turn into a permanent setback.
Change is a Journey
Change is a journey – it’s not expected to be linear. Some days will be easier than others, but knowing which stage you’re in can help you set realistic goals and stay motivated. The most important thing is continuing to move forward.
Now, let’s get started. It is time to reach out to a coach to start working through your own stage of change. It takes work, change is a journey, put in the work and enjoy the results.