Readiness for Change

6 steps Research shows that people who successfully change their behavior don't do it all at once--they tend to go through a series of stages. Psychologist James O. Prochaska, author most recently of Changing to Thrive, has identified six stages and the strategies or tools you should use at each. He outlines all this in his Transtheoretical Model of Change, which is based on extensive research into behavior change.

According to Prochaska, it is important to recognize where you are in the cycle of change--what your "readiness for change" is--so you can set appropriate goals and action steps and determine the best strategies. To elaborate, if you set goals that you are not ready for, you set yourself up for failure. Similarly, if you choose goals that you have already mastered, you will delay your progress. But if you match your goals to your stage of change, you will maximize your ability to change.

The descriptions of each stage listed are taken from Prochaska's book Changing for Good.

Precontemplation

"People at this stage usually have no intention of changing their behavior, and typically deny having a problem. Although their families, friends, neighbors, doctors, or co-workers can see the problem quite clearly, the typical precontemplator can't."

Precontemplators resist change. They may change if there is enough constant external pressure, but once the pressure is removed, they quickly revert. Precontemplators are often demoralized and don't want to think about their problem because they feel that the situation is hopeless.

Precontemplators can take comfort, according to Prochaska, "in recognizing that demoralization is a natural feeling that accompanies this stage-and in realizing that if you take yourself systematically through all the stages of change, you can change."

Contemplation

"I want to stop feeling so stuck. Those simple words are typical of contemplators. In the contemplation stage, people acknowledge that they have a problem and begin to think seriously about solving it. Contemplators struggle to understand their problem, see its causes, and begin to wonder about possible solutions."

However, while people in this stage may have vague plans to make changes, they are often not ready to take action yet. Many people remain in the contemplation stage for years.

Preparation

Most people in the preparation stage are planning to make changes within the next month. An important first step is to make their intention public. "But although those in the preparation stage are committed to action, and may appear ready, they have not necessarily resolved their ambivalence. They may still need to convince themselves that this is the best step."

This last-minute resolution is necessary. People who cut the preparation stage short lower their chances of success. It is important to develop a firm, detailed scheme for action to carry you through.

Action

"The action stage is the one in which people most overtly modify their behavior and surroundings. They stop smoking, remove all desserts from the house, pour the last beer down the drain, or confront their fears. In short, they make the move for which they have been preparing.

Action is the most obviously busy period, and the one that requires the greatest commitment of time and energy. Changes made during the action stage are more visible to others than those made during other stages."

It is important to realize that, while the action stage is the one that usually receives the most amount of recognition, it is not the only stage during which you can make progress toward overcoming your problem.

Maintenance

In the maintenance stage, you consolidate the gains you made in the action stage and work to prevent relapses.

This stage is a long, ongoing, and critically important process. We all know someone who lost many pounds on a diet, but regained them all in a few months. Successful maintenance requires active alertness.

Termination

The termination stage is the ultimate goal. Here, your former addiction or problem will no longer present any temptation or threat. You will not need to make any further effort and will exit the cycle of change.

However, some experts believe that certain problems cannot be terminated but only kept at bay.

Strategies for each stage

Pre-contemplation

While you might not be sure you are ready to make changes now, you’ve taken a positive step by beginning to consider setting goals.

Try now: Become more informed—learn what you can about your desired change. When you’re ready to take steps toward your goal, you can start.

Contemplation

Chances are, you feel stuck right now-caught between understanding you have a problem and knowing how to solve it.

Try now: transform your vague ideas for change into concrete, achievable steps. You may still be far from committing to action, and this is okay. Try to focus more on the solution ("I want to add one healthy food to my diet") than the problem ("I eat horribly.").

Preparation

This is exciting—you’re almost ready to make some changes!

Try now: Go public. YTell a few trusted friends or family members about your intention to make a change. This will help you avoid any last-minute ambivalence about your plans and help you establish a network of support.

Action

This is a busy time of trying out new routines and discarding old habits. Other people may even be noticing your progress.

Try now: Your aim now is to stay on track and keep focused on the positive results you’ve seen so far.

Maintenance

You’ve already achieved your goal, but you want to stay on track to make sure you don’t have relapses or fall into old habits.

Try now: Keep on going: continuing to set goals and check-ins will keep you moving forward—and help you resist old behaviors.

Termination

You have likely made the behavior an integrated part of your life, perhaps a habit you don't have to think about.

Try now: take a moment occasionally to appreciate the change you have made. And watch to see if this behavior holds steady in times of stress or if you need to take steps to support it.

Prochaska, J.O., Prochaska, J. (2016). Changing to Thrive. Center City, MN: Hazelden Publishing.

Prochaska, J.O., Norcross, J.C., Diclemente, C.C. (1994). Changing for Good. New York: Avon Books.

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