1A-Stages of Personal Change

Stages of Change - How to Keep a ResolutionStep-By-Step

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Introduction to Behavior Change

Anyone who has ever made and broken a New Year’s Resolution can appreciate the difficulty of behavior change. Making a lasting change in behavior is rarely a simple process, and usually involves a substantial commitment of time, effort, and emotion.

Whether you want to lose weight, stop smoking, or another goal, there is not a singular solution that will work for everyone. You may have to try several different techniques, often through a process of trial-and-error, in order to achieve your goal. It is during this period that many people become discouraged and give up on their behavior change goals. The key to maintaining your goals is to try new techniques and find ways to stay motivated.

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1. Introduction to Behavior Change 2. The Elements of Change 3. Stage 1 - Precontemplation 4. Stage 2 - Contemplation 5. Stage 3 - Preparation 6. Stage 4 - Action 7. Stage 5 - Maintenance 8. Stage 6 - Relapse

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The Elements of Change

In order to succeed, you need to understand the three most important elements in changing a behavior:

Readiness to change - Do you have the resources and knowledge to successfully make a lasting change?

Barriers to chage - Is there anything preventing you from changing? Expect relapse - What might trigger a return to a former behavior?

One approach to change is known as the “Stages of Change” Model, which was introduced in the late 1970’s by researchers James Prochaska and Carlo DiClemente who were studying ways to help people quit smoking. The Stages of Change Model has been found to be an effective aid in understanding how people go through a change in behavior. In this model, change occurs gradually and relapses are an inevitable part of the process of making a lifelong change.








Stage 1 - Precontemplation

During the precontemplation stage, you are not considering a change. Some people in this stage can be described as being “in denial” and will claim that their behavior is not a problem. You may feel resigned to your current state or feel that you have no control over your behavior. In some cases, people in this stage do not understand that their behavior is damaging or are under-informed about the consequences of their behavior.

If you are in this stage, begin by asking yourself some questions. Have you ever tried to change this behavior in the past? How do you recognize that you have a problem? What would have to happen for you to consider your behavior a problem?

Precontemplation Stage









Stage 2 - Contemplation

During this stage, people become more and more aware of the potential benefits of making a change, but the costs of doing so tend to stand out even more. This conflict creates a strong sense of ambivalence about changing. Because of this uncertainty, the contemplation stage of change can last for a long time, even for years. Many people never make it past the contemplation phase. In this stage, you may see this change as a process of giving up something, rather than as gaining an emotional, mental, or physical benefit.

If you are contemplating a behavior change, there are some important questions to ask yourself: Why do you want to change? Is there anything preventing you from changing? What are some things that could help you make this change?

Contemplation Stage









Stage 3 - Preparation

During this stage, you might begin making small changes to prepare for a larger life change. For example, if losing weight is your goal, you might switch to lower-fat foods. If your goal is to quit smoking, you might switch brands or smoke less each day. You may take some sort of direct action such as consulting a therapist, joining a health club, or reading self-help books.

If you are in the preparation stage, there are some steps you can take to help you succeed in making a lasting life change. Gather as much information as you can on ways to change your behavior. Prepare a list of motivating statements and write down your goals. Find outside resources such as support groups, counselors, or friends who can offer advice and encouragement.

Preparation Stage









Stage 4 - Action

Oftentimes, New Year’s Resolutions fail because the previous steps have not been given enough thought or time. If you are currently taking action towards achieving a goal, congratulate and reward yourself for any positive steps towards reaching your goal. Take the time to periodically review your motivations, resources, and successes in order to refresh your commitment and belief in your abilities.








Stage 5 - Maintenance

The maintenance phase of the Stages of Change Model involves successfully avoiding former behaviors and keeping up new behaviors. During this stage, people become more assured that they will be able to continue their change.

If you are trying to maintain a new behavior, look for ways to avoid temptation. Try replacing old habits with more positive actions. Reward yourself when you are able to successfully avoid a relapse. If you do lapse, don’t be too hard on yourself or give up. Instead, remind yourself that it was just a minor setback. As you will learn in the next stage, relapses are common and are a part of the process of making a lifelong change.









Stage 6 - Relapse

In any behavior change, relapses are common. When you go through a relapse, you might experience feelings of failure, disappointment, and frustration. The key to success is to not let these setbacks undermine your self-confidence. If you lapse back to an old behavior, take a hard look at why it happened. What triggered the relapse? What can you do to avoid these triggers in the future?

While relapses can be difficult, the best solution is to start again with the preparation, action, or maintenance stages of behavior change. You might want to reassess your resources and techniques. Reaffirm your goals, plan of action, and commitment to your goals. Also, make plans for how you will deal with any future temptations.

Resolutions fail when the proper preparation and actions are not taken.

Relapse Stage






1A-Stages of Personal Change

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