Stages of Change
Gabrielle McCarthy
BA, BSN (non-practicing RN), MEd (Candidate)
A standout model for understanding behaviour change is the Transtheoretical Model of Change, often called the stages of change model.
It is easy to follow and breaks down the change process into simple steps. Whether you’re trying to build a new habit or let go of an old one, the stages of change will help you make sense of your journeytowards change by showing you how progress happens over time.
Although first designed for substance use disorders, this model can be applied to any behaviour you are thinking of changing. For example, it can help you assess your thoughts and feelings about entering therapy.
These stages Include:
1. Pre-contemplation
In this first stage of change, we often don’t see a need to address our problems because we don’t believe one exists or have limited awareness of it. At this stage, we might not recognize the negative consequences of our behaviours or how they affect others. Instead, we focus on the downsides of change, believing the cons outweigh the pros. For example, people in this stage may go to therapy due to external pressure from family or friends. At this time in the change process, the goal is to increase awareness of how our actions impact us and others.
2. Contemplation
In the contemplation stage of change, we become more aware of our behaviours and consider seriously shifting our behaviours. However, we often find ourselves in an internal struggle, wondering if addressing the issue is necessary. It is essential to be patient with ourselves at this stage; change is not easy! In this stage, we may be unsettled by our ambivalence, but we are also more open to receiving information and considering solutions. We might find ourselves saying things like, “I know I have a problem, and I think I should do something about it,” but still holding back from action.
3. Preparation
At this stage in the change process, we recognize that our behaviour is problematic and are ready to commit to addressing it. We now see that the pros of making a change outweigh the cons. In this stage, we often gather resources such as self-help books, read articles and look into therapy as we craft our action plan. This information-gathering is crucial for preparing for change.
4. Action
At this stage, change is actively happening. As confidence builds and time elapses, we stay on track, continually reassessing the importance of the change and our commitment. We usually spend six months in the action phase. At this stage, people mainly depend on their willpower to maintain change. At this time, planning for potential triggers and setbacks is critical.
5. Maintenance
In the maintenance stage, we focus on sustaining progress and resisting the temptation to revert to old habits. We continually refine coping strategies, develop new skills, and anticipate potential triggers for relapse. We stay motivated by reminding ourselves that the change is personally meaningful. It is essential to recognize that relapse and setbacks can be a part of the change process. If a setback occurs, use this time to identify the triggers that led to the setback, reaffirm your commitment to change, and view the experience as an opportunity for growth.
The Transtheoretical Model of Change provides a clear, step-by-step framework for understanding the complex behaviour change process. This model empowers us to assess our readiness for change, plan effectively, and maintain progress, even when setbacks occur.
Whether you’re contemplating a life change that could benefit from professional support, researching therapy options as part of your preparation, or ready to take action by wanting to book an initial consultation, reach out to Healthy Minds! healthymindspsychotherapy.com
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Raihan N, Cogburn M. Stages of Change Theory. [Updated 2023 Mar 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK556005/
https://medicine.llu.edu/academics/resources/stages-change-model
https://positivepsychology.com/stages-of-change-worksheets/