Stages of Change: Understanding the Process of Behavior Change

You’ve tried to change before. Maybe it was quitting smoking, moderating drinking, starting exercise, or any number of behavioral shifts. You started strong, then something happened. You fell back into old patterns. You told yourself you lacked willpower, that you were weak, that you’d never change.

But here’s what research tells us: change isn’t a single event. It’s a process that unfolds through predictable stages. Understanding these stages—and where you are in them—changes everything about how you approach change.

The Transtheoretical Model

Origins

The Stages of Change model (also called the Transtheoretical Model) was developed by psychologists James Prochaska and Carlo DiClemente in the 1970s and 1980s. They studied how people successfully change addictive behaviors and discovered that successful changers move through similar stages.

Key Insights

Change Is a Process:
Not a single decision or event, but a journey through distinct phases.

Stages Are Predictable:
Most people move through similar stages, though not always linearly.

Different Strategies for Different Stages:
What helps at one stage may not help—or may even backfire—at another.

Relapse Is Normal:
Moving backward through stages is common and doesn’t mean failure.

The Six Stages

Stage 1: Precontemplation

What It Looks Like:
Not considering change. May not recognize a problem exists, or may feel hopeless about changing.

Thoughts:
– “I don’t have a problem.”
– “Everyone does this.”
– “I could stop if I wanted to—I just don’t want to.”
– “It’s not that bad.”
– “I’ve tried before; it’s hopeless.”

Characteristics:
– Denial or minimization
– Resistance to discussions about change
– Focus on benefits of current behavior
– May feel defensive when others express concern
– Often externally motivated (pressure from others) rather than internally motivated

What Helps:
– Raising awareness (without lecturing)
– Providing information without pushing
– Expressing concern without judgment
– Planting seeds for future consideration
– Building relationship and trust

What Doesn’t Help:
– Pressure to change immediately
– Confrontation or arguing
– Providing action strategies (too early)
– Assuming they’re ready for change

Stage 2: Contemplation

What It Looks Like:
Aware of the problem and considering change, but ambivalent. Weighing pros and cons.

Thoughts:
– “Maybe I should do something about this.”
– “But it’s not that easy.”
– “I’m not sure I can change.”
– “What would I do instead?”
– “Maybe someday.”

Characteristics:
– Ambivalence—seeing both reasons to change and reasons not to
– May stay in this stage for extended periods
– Thinking about change but not taking action
– “Chronic contemplation” is common

What Helps:
– Exploring ambivalence
– Motivational interviewing techniques
– Examining pros and cons of change and staying the same
– Building confidence in ability to change
– Addressing fears about changing
– Envisioning possibilities

What Doesn’t Help:
– Pushing for immediate action
– Dismissing concerns about changing
– Being impatient with ambivalence
– Providing action plans before readiness

Stage 3: Preparation

What It Looks Like:
Intending to change soon (typically within the next month). Beginning to take small steps and make plans.

Thoughts:
– “I’m going to do this.”
– “What do I need to do to be ready?”
– “I need to figure out how.”
– “Maybe I should tell people about my plan.”

Characteristics:
– Commitment is forming
– May be making small changes already
– Gathering information and resources
– Telling others about intentions
– Setting a quit date or start date

What Helps:
– Developing a concrete plan
– Identifying potential obstacles and solutions
– Building support systems
– Setting specific, achievable goals
– Strengthening commitment
– Learning necessary skills

What Doesn’t Help:
– Rushing through preparation
– Skipping planning to start immediately
– Inadequate preparation that sets up failure
– Ignoring potential obstacles

Stage 4: Action

What It Looks Like:
Actively making changes. This is the most visible stage, where behavior is different.

Thoughts:
– “I’m doing this.”
– “It’s hard, but I’m committed.”
– “I need to stay focused.”
– “I’m learning new ways.”

Characteristics:
– Observable behavior change
– Requires significant time and energy
– Highest risk of relapse
– New behaviors replacing old ones
– Often lasts 3-6 months

What Helps:
– Support and encouragement
– Coping strategies for difficult moments
– Reinforcement of new behaviors
– Adjusting plan as needed
– Managing triggers and cravings
– Self-care to maintain energy

What Doesn’t Help:
– Assuming the work is done
– Withdrawing support
– Lack of strategies for challenges
– Ignoring warning signs of relapse

Stage 5: Maintenance

What It Looks Like:
Sustaining change over time. Working to prevent relapse and consolidate gains.

Thoughts:
– “I need to stay vigilant.”
– “I’ve made progress, but I can’t let my guard down.”
– “This is becoming part of who I am.”
– “I still face challenges sometimes.”

Characteristics:
– Change has been maintained for 6+ months
– New behaviors becoming more automatic
– Confidence increasing
– Ongoing effort to prevent relapse
– Lifestyle changes supporting the change

What Helps:
– Continued support (though less intensive)
– Identifying and managing high-risk situations
– Building a lifestyle that supports change
– Developing new identity around the change
– Having a plan for slips
– Celebrating progress

What Doesn’t Help:
– Overconfidence
– Abandoning strategies that worked
– Ignoring warning signs
– Isolating from support

Stage 6: Termination (or Resolution)

What It Looks Like:
Change is fully integrated. No temptation to return to old behavior. New behavior is automatic.

Characteristics:
– Complete confidence in maintaining change
– No desire to return to old behavior
– New behavior feels natural
– Not everyone reaches this stage
– For some behaviors (like addiction), maintenance may be lifelong

Note:
Some models don’t include this stage, recognizing that for many behaviors, ongoing maintenance is the realistic goal.

The Role of Relapse

Understanding Relapse

Relapse Is Common:
Most people don’t move linearly through the stages. Going back to earlier stages is normal.

Not Failure:
Relapse is part of the change process, not the end of it.

Learning Opportunity:
Each attempt teaches something about what works and what doesn’t.

The Cycle

People often move through stages multiple times:
– Precontemplation → Contemplation → Preparation → Action → Maintenance → Relapse → Contemplation → etc.

Average Attempts:
For smoking cessation, research shows 7-30 attempts before lasting success. Each attempt builds toward eventual success.

After Relapse

What Helps:
– Compassion rather than self-criticism
– Analyzing what happened
– Returning to preparation stage
– Adjusting the plan
– Recognizing progress made
– Recommitting

What Doesn’t Help:
– Shame and self-attack
– Giving up entirely
– Pretending it didn’t happen
– Returning to precontemplation

Applying the Model

Identifying Your Stage

Ask Yourself:
– Am I aware that my behavior is a problem?
– Am I seriously considering changing?
– Am I planning to change soon?
– Am I actively working on change?
– Am I maintaining a change I’ve already made?

Be Honest:
The model is only useful if you accurately assess where you are.

Matching Strategies to Stages

Precontemplation:
Focus on awareness, not action. Information, not pressure.

Contemplation:
Explore ambivalence. Build motivation and confidence.

Preparation:
Plan carefully. Build skills and support. Set realistic goals.

Action:
Use coping strategies. Get support. Take it day by day.

Maintenance:
Stay vigilant. Continue what works. Adapt to new challenges.

Common Mistakes

Jumping Stages:
Trying to take action while still contemplating doesn’t work.

Wrong Strategies:
Using action strategies (like making a plan) with someone in precontemplation pushes them away.

Ignoring Maintenance:
Assuming change is permanent once achieved leads to relapse.

Self-Criticism:
Judging yourself for not being further along undermines progress.

Applications

Addiction Recovery

The model was originally developed for addiction:
– Recognizes that not everyone is ready to quit
– Helps clinicians meet people where they are
– Explains why some interventions don’t work for some people
– Normalizes relapse as part of recovery

Health Behaviors

Applied to:
– Smoking cessation
– Exercise adoption
– Healthy eating
– Weight management
– Medication adherence

Mental Health

Relevant for:
– Entering therapy
– Following through with treatment
– Making lifestyle changes for mental health
– Changing problematic patterns

Any Behavior Change

The model applies broadly to any intentional behavior change.

Motivational Interviewing Connection

Complementary Approach:
Motivational interviewing (MI) was developed to work with the stages of change.

Core Principles:
– Express empathy
– Develop discrepancy (between current behavior and values)
– Roll with resistance (don’t argue)
– Support self-efficacy

Stage-Appropriate:
MI techniques help people move through stages without pushing them faster than they’re ready.

For Those Supporting Others

Meeting People Where They Are

Don’t Assume Readiness:
Just because you see a problem doesn’t mean they’re ready to change.

Match Your Approach:
– Precontemplation: Express concern, provide information, don’t push
– Contemplation: Explore ambivalence, support their thinking
– Preparation: Help plan, offer support
– Action: Encourage, support, celebrate
– Maintenance: Check in, support ongoing efforts

Patience

Change Takes Time:
Pushing someone faster than they’re ready backfires.

Multiple Attempts:
Expect the process to take time and include setbacks.

Your Role:
Support, not control. They must want to change for themselves.

Moving Forward

Understanding the stages of change transforms how you approach behavior change—whether your own or someone else’s. It removes the shame of struggling to change by showing that change is inherently a process with predictable challenges.

If you’re in precontemplation, that’s okay. You don’t have to change today.
If you’re contemplating, explore your ambivalence without judgment.
If you’re preparing, make sure your plan is solid.
If you’re in action, get support and take it day by day.
If you’re maintaining, stay vigilant but celebrate how far you’ve come.
If you’ve relapsed, be compassionate with yourself and start again.

Wherever you are in the process, you’re somewhere on the path. That’s progress.

This article is for educational purposes only and is not a substitute for professional mental health treatment. If you’re struggling, please reach out to a qualified mental health provider. Arise Counseling Services offers compassionate, professional support for individuals and families throughout Pennsylvania.