Making a change is often not a straight line to success. More often, it’s a series of attempts. It’s normal to take a few steps forward and sometimes a step back. Growth typically takes time, which is why the “Stages of Change” theory can be beneficial. It gives us a realistic framework to understand where we are in our journey.
Whether you’re just starting to think about trying something new, building new habits, or working through tough emotions, knowing your stage can bring more clarity and self-compassion.
What are the stages of change?
The stages of change model, also known as the Transtheoretical Model, was developed by researchers Prochaska and DiClemente in the 1980s during a smoking cessation study. It outlines six key stages people often move through when making behavioral changes.
- Precontemplation: In this stage, change may not be on someone’s radar yet. A person might not see a problem, or they may feel stuck in a cycle that seems hard to break. For example, someone may feel constantly drained and irritable but think it’s “just how life is.” At this point, support can look like increasing self-awareness and creating space for curiosity, rather than pressure to act.
- Contemplation: Here, the wheels are starting to turn. A person may recognize that a change could help, but uncertainty or fear may get in the way. For instance, someone may be reading about burnout and wonder if talking with a therapist might help. However, they might still feel nervous about opening up. Reflection, gentle encouragement, and information can be helpful in this stage.
- Preparation: This is the planning phase. The desire for change begins to outweigh doubt, and the person is getting ready to act. For example, someone might start researching therapy options online or saving therapist profiles.
- Action: At this stage, change is happening. The person is actively doing something new to support their well-being. For instance, beginning therapy and attending sessions regularly. The focus is on staying consistent, allowing room for emotion, and remembering that it’s okay to have hard days.
- Maintenance: The goal here is to keep momentum going. This stage emphasizes sustaining progress and navigating setbacks without giving up. For example, someone might continue meeting with a therapist but at a reduced frequency. Ongoing practice, self-reflection, and support can reinforce growth.
- Termination: This stage represents lasting transformation. The new behavior feels fully integrated into daily life. For example, a person may feel confident managing past triggers and trust themselves to continue moving forward. While some people revisit earlier stages, this stage reflects resilience and long-term change.
Common pitfalls and how to navigate them
Even with the best intentions, it’s common to hit a few bumps on the road to change. Research suggests that nearly 80% of people who successfully change a behavior have made at least one failed attempt in the past. Knowing what these common pitfalls look like and how to navigate them can help you move forward without getting discouraged.
- All-or-nothing thinking: Believing you have to do everything perfectly can sabotage progress. Instead, focus on small, consistent steps.
- Getting stuck in contemplation: It’s normal to feel unsure, but staying there too long can lead to analysis paralysis. Try shifting your focus from “should I?” to “what’s one thing I can try?“
- Comparing yourself to others: Change looks different for everyone. What works for one person may not work for another, and that’s okay.
- Ignoring emotional resistance: Avoidance often comes from fear and anxiety, not laziness. Naming feelings such as fear of failure or fear of the unknown can lessen their intensity.
- Not having support: Trying to change completely on your own can feel isolating. Whether it’s a friend, licensed therapist, or online community, support can make a difference.
Creating a personalized change plan
While the stages of change can offer a helpful roadmap, every person’s journey to change is unique. Building a change plan tailored to you, your habits, your challenges, and your strengths can make your goals feel more achievable.
- Start with reflection: Ask yourself, “Where am I right now?” and “What do I want to change, and why does it matter to me?” Knowing your “why” gives you a helpful internal compass.
- Outline small, doable actions: Try to avoid vague goals like “get better at self-care” or “be less anxious.” Be specific. For example, take a 10-minute walk each morning or pause for a guided meditation before bed.
- Track your progress: Check in with yourself regularly, celebrate progress, and adjust if needed.
- Be kind to yourself: Setbacks are part of the process. Try to view them as learning opportunities, not failures.
Motivational interviewing and the stages of change
Some therapists may use an approach called motivational interviewing to help people move through the stages of change. Motivational interviewing is a collaborative approach that can help people make behavioral changes to achieve their personal goals. Motivational interviewing involves strategies, including:
- Listening with empathy
- Highlighting differences between goals and current behaviors
- Reinforcing autonomy and choice
This approach may be especially helpful in the contemplation or preparation stages, when motivation feels uncertain. Working with a licensed therapist who uses motivational interviewing can provide support for people considering change. Research suggests that over 70% of people who seek professional help for behavior change report significant progress.
Takeaway
The stages of change model reminds us that growth is a process, and every phase has value. Whether you’re beginning to think about change, wondering if change is possible, or already taking steps, each stage counts.
If you’re ready to explore the next step in your mental health journey, we can help you take that step. Our network of licensed therapists are here to support you. Browse therapists and schedule your first appointment directly online at findmytherapist.com.