Stages of change
We’re exploring the Stages of Change model on the blog today. The Stages of Change model is a way to understand the different steps people take when making changes in their behavior. It helps us realize that changing takes time and doesn’t happen all at once - this is SO important to remember! And, by the way, you may also hear Stages of Change referred to as the Transtheoretical Model.
The Five Stages
1. Precontemplation (Not Thinking About Change)
At this stage, people don’t even think about changing their habits. For example, someone might not realize they need to eat healthier or exercise more because they feel fine the way they are. They may be happy eating junk food and watching TV.
Example: Monique isn’t worried about any health issues when she goes in for her annual physical and labs.
2. Contemplation (Thinking About Change)
Now, people start to think about making a change. They might realize that eating too many sweets or not exercising could affect their health. But, they’re still unsure if they’re ready to change.
Example: Monique finds out that she has Type 2 diabetes. She is worried about taking the medication that her doctor prescribed and isn’t sure if she can make the diet changes that are recommended.
3. Preparation (Getting Ready to Change)
In this stage, people start making plans to change. They might do some research or tell others they want to make healthier choices. They might even start small changes like cutting back on junk food.
Example: Monique has picked up her blood sugar monitor and is buying more fruit to keep on hand for snacking, instead of eating sweet treats.
4. Action (Making the Change)
Now, people start making real changes. They begin eating healthier foods and exercising regularly. This stage takes effort, but it’s exciting because they’re finally putting their plan into action.
Example: Monique is testing her sugar daily and is seeing improved numbers. She is eating out less and stopped drinking soda.
5. Maintenance (Keeping the Change)
At this stage, people work to keep the changes they’ve made. They have learned how to make healthier choices part of their routine, and they keep up with their new habits.
Example: Monique has been eating healthy for a few months now and attends a dance class every week. She feels proud of herself and is including friends and family in her healthy lifestyle.
Making changes in our habits is a process. Whether it’s eating healthier or exercising more, the Stages of Change model helps us understand that change doesn’t happen overnight. For best results, enlist the help of an expert or an accountability partner. Our dietitians are ready to help you move through the stages to positive behavior change!
Author: Outlined with AI, reviewed and revised by Jodi Serafin, RDN, CDCES
Resources:
For more on behavior change check out our blog articles - Meet ADKAR and Help with behavior change
Stages of Change Theory from the National Library of Medicine