Studies of change have found that people move through a series of different stages when modifying behaviour. Although the time a person can remain at each stage differs between individuals, the actual tasks that are required of someone before they progress to the next stage remains the same. There are certain processes and principles of change that must be adhered to in order to reduce relapse and resistance and facilitate progress.

 

Pre-Contemplative stage

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This is the first stage where people are often unaware of the problem and not interested in change. This is often due to either them not being able to see the need to change or not having any intention to do anything differently. Frequently, the person will defend their current behaviour and are not aware that their life could be better. Anyone at this stage will avoid any information, discussion or even the thought of change or need for it. This stage can be observed as being ‘in denial’, ‘resistant’, ‘unmotivated’ and not actually focused on the need to change.

 

Contemplative Stage

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It may surprise you to know that less than 20% of a population at risk is prepared to take action at any given time. Recognizing the need for change is often the first step towards something very meaningful. The Contemplative stage is where someone becomes aware of the problem and of the desired behaviour change ie. They want to a make a start towards fixing it! Sometimes there may have been a trigger to prompt the start of the changing process. For example, a routine health check may have recognised the onset of a medical issue that someone has not had before, prompting them to realise their body and lifestyle may need some attention.

People within this group may be seen as procrastinators when they are in fact often weighing up the pro’s and con’s of any potential behaviour change. The possibility of them giving up an enjoyed behaviour can make them feel like they are losing something regardless of the gain they may receive in return. It is during this stage that people are open to information, options and strategies (they are often even seeking it!).

 

Preparing Stage

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During the Preparation stage is where someone intends to start taking the action to change. The person is now concerned with the seriousness of their situation, has made the decision or commitment to change and is making any pre-change steps they need to in order to make the change. For example, they may be seeking out the timetable and pricing of a local gym or working out a meal plan for the coming months. People are this stage of Preparation are doing just that- preparing. They will often be determined, making plans and asking for introspection and reaffirmation of their desire to change. Often this stage is short and sweet as it is more of a transition period.

 

Action/ Trying Stage

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This is the stage that is often most recognisable to someone and the part that others see first. During the Action stage someone begins to practice the desired behaviour.

This stage is where people have made real changes or modifications to their lives and are now starting to live with their ‘new’ life. They are often open to support and help although there is sometimes the chance of relapse due to strong temptation. The important thing is that they often avoid giving in to this temptation through seeking assistance. Sometimes deemed to the be ‘Willpower’ stage, short-term rewards are often suggested to increase and sustain motivation. Actioners are quite good at self-analysing and evaluating any changes that need to be made to continue with the behaviour changes including how to deal with internal or external pressures. This stage generally lasts about six months before the individual moves onto the Maintaining stage.

 

Maintaining Stage

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The Maintenance stage is where the individual works to sustain and consolidate the behaviour change and prevent any chances of relapse. The former behaviour is often no longer appealing, and a number of coping strategies have now not only been put into place but are working well. It is important for people within this stage to remember the progress they have already made and how far they have come as the efforts of their behaviour change will now not seem so evident day to day. Patience is key and they must remember their progress and ‘stay strong’. The possibility of relapse is not as strong during this phase as previously.

 

Termination/ Advocacy Stage

This stage is where people understand that going back to old habits would ‘feel weird’ and the old behaviours are no longer desirable. Sometimes people are this stage will begin to advocate the change they have undertake and start telling their friends and family about it or even encourage them to do the same. Relapse can still occur at this stage but is often seen as a learning opportunity rather than a failure.

 

Relapse

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Relapse is a normal part of the process and it is important that the individual does not feel demoralised if possible. The goal here is for the person to have support and re-engage in their efforts as soon as possible. During a relapse the individual should aim to focus on something new they learned about themselves and the process of changing their behaviour. This will encourage them to hone in on the success of their plan instead of the downfalls eg. “I made it work for six days. How did I do it?”.

 

So…what stage are you at? 😊