The 6 Stages of Change: How to Make New Habits Stick
- Jenna Guerra
- Feb 6
- 3 min read
Do you believe you're capable of change? Are some things easier to change than others? Believe it or not, there’s a science behind why change feels effortless at times and nearly impossible at others. It’s called the Transtheoretical Model (TTM), or more commonly, the Stages of Change. Developed in the 1970s by James Prochaska and Carlo DiClemente, this model outlines six key stages that guide a person from being unaware of a needed change to making it a permanent habit.
Understanding where you are in this journey can help you take the next right step toward a healthier, happier life. Let's dive into these six stages and explore how to use them to your advantage!
1. Pre-Contemplation: "Change? What Change?"
This stage is characterized by a lack of awareness, desire, or perceived ability to change. If you're in this stage, you're not considering change within the next six months.
✅ Example: "I won’t quit smoking just because my doctor wants me to. I don’t feel bad now, and quitting will only make me feel worse."
2. Contemplation: "Maybe I Should..."
You recognize that change may be beneficial but aren’t sure how or when to start.
✅ Example: "I want to eat more vegetables, but they’re too expensive at my grocery store."
3. Preparation: "I'm Getting Ready!"
In this stage, you have a plan and a support system in place. You're preparing to take action soon.
✅ Example: "I will stop keeping sweets at home. By Saturday, I’ll clear out all treats, and my spouse has agreed not to bring any home from work."
4. Action: "I'm Doing It!"
Change is happening! You’ve been actively working on your new habit for less than six months. This is often the most challenging stage, and relapses are common.
✅ Example: "I have jogged my neighborhood’s two-mile loop three times a week for a month. My next-door neighbor and I always wave in the morning, and they even texted me when I missed a run!"
5. Maintenance: "This is My New Normal."
Your new habit has been sustained for more than six months but is still under five years. Relapses are possible but less frequent.
✅ Example: "I’ve attended my monthly girls’ night for two years. The deeper connection with my sister and friends has significantly improved my mental health."
6. Termination: "There’s No Going Back!"
At this final stage, you have absolute confidence that relapse is no longer a risk. The old habit feels unimaginable.
✅ Example: "I’ve been budgeting successfully for 10 years and love my financial freedom. I can’t imagine going back to paycheck-to-paycheck living."
How to Move from One Stage to the Next
To determine your stage of change, reflect on your thoughts about a desired transformation. Are you simply hoping for change (Contemplation) or actively making a plan (Preparation)?
Once you pinpoint where you are, the key is progressing step by step. Change doesn’t happen overnight, and it’s okay to move forward at your own pace. Having a structured approach—such as reminders, accountability, and support—can make all the difference.
How Health Coaching Can Help
Certified Health and Wellness Coaches specialize in behavior change and can help you navigate these stages with personalized strategies. Coaches don’t force change—they help you uncover your own motivation and guide you through obstacles.
While change is possible on your own, it requires deep reflection, discipline, and a strong support system. A coach helps lighten the load, making the process smoother and more sustainable.
Book a free Discovery Call today to see how health coaching can empower your journey—whether you're just thinking about change or ready to take action. No matter where you are, transformation is possible!
You got this, Jenna
Comentários