Stages of change

Making changes to our behaviour and breaking long-term habits can be both very rewarding and challenging. Changing a behaviour for the long-term does not happen overnight. It takes small steps and perseverance. Often in the process of making a change we are unaware of the initial stages of change.

In the science of behavioural study there are a few models used to describe changes in behaviour. One of the most common is known as the Stages of Change Model. This model evolved from work helping people give up smoking and has recently been applied to other health behaviours including weight-loss and increasing physical activity.

The Stages of Change Model shows that behaviour change is a process and not a one off event. It also shows that as individuals we are at varying levels of motivation or readiness to change. Understanding what stage you are at can help you in your goals.

There are 6 stages of change:

1. Pre-contemplation – this is the stage where there is no intention to change a behaviour, often because you may not even be aware that there is a problem that needs to be addressed.
2. Contemplation – in this stage you have become aware that there is a problem and are starting to think that you may need to make a behavioural change to overcome it. There is no commitment to take action at this stage. Many remain stuck in this stage as they are unsure of what steps they can take to address the problem.
3. Preparation – the decision has been made to make changes to a behaviour and plans on how to achieve this are considered.
4. Action – the plans for change are put into action.
5. Maintenance – there has been a behaviour change, however effort is now required to stick with the new changes in order to prevent relapsing to the old behaviour.
6. Termination – the final stage. You have changed a behaviour and no longer have to work to prevent relapse. The new behaviour is now a natural behaviour.

Ways to help you move through the stages of change:

1. Pre-contemplation – listen to family, friends and medical professionals. Often they can see what you cannot see (or don’t want to see) and will make comments suggesting you make changes.
2. Contemplation – make a list of the pros and cons of making a change. Identify perceived barriers to making the change and think of ways to overcome these. Involve others, they will be able to see things in a different light then you and may have some great ideas to overcome barriers. Seek information, there is always someone else that has already been through it and you can learn from them.
3. Preparation – make plans for how to change the behaviour. Don’t be tempted to rush into it, you need to approach behaviour change in small steps.
4. Action – congratulate yourself on starting on the road to change
5. Maintenance – go back to your list of pros and cons to remind yourself why you are making these changes. You have done most of the work so keep persevering.
6. Termination – congratulations you have achieved your goal and made a positive change in your life. You now have the tools and strength to begin another behaviour change.

Back to top