As a therapist, one of the most powerful frameworks I share with clients navigating personal growth, healing, or habit change is the Stages of Change Model (also known as the Transtheoretical Model). This model helps us understand that change isn’t a straight line – it’s a process. Whether you’re working to improve your mental health, stop a harmful habit, or build a new routine, knowing where you are in the process of change can empower you to move forward with greater compassion and clarity.
The Six Stages of Change
1. Precontemplation:
In this stage, you might not see a need for change. Maybe others have pointed out concerns, but you don’t agree or don’t feel ready to do anything about it. There’s often denial or defensiveness here – change isn’t on your radar yet.
2. Contemplation:
You start to recognize that something might need to shift. You’re weighing the pros and cons. You’re not quite ready to act, but you’re thinking about it. This stage is filled with ambivalence, and that’s okay! Ambivalence is a sign that awareness is growing.
3. Preparation:
You’re now getting ready to take action. You might be researching, making small adjustments, or setting goals. This is a planning stage. You haven’t made the big leap yet, but you’re lining things up.
4. Action:
This is where the change begins! You’re doing something different; maybe you’re starting therapy, changing a routine, or having hard conversations. This stage takes energy, intention, and support.
5. Maintenance:
You’ve been practicing the change for a while and are working to sustain it. You’re building new habits and trying to prevent relapse. This stage is about consistency, not perfection.
6. Relapse (or Lapse):
Sometimes included as a separate stage, relapse is part of the process for many people. It’s not failure – it’s feedback. Understanding what led to the setback helps you regroup and try again with new insight.
How to Recognize Your Stage
Start by getting honest with yourself:
- Are you avoiding thinking about a change? You might be in Precontemplation.
- Are you spending time weighing your options? You’re likely in Contemplation.
- Are you starting to plan or set intentions? That’s Preparation.
- Are you taking real, tangible steps? Welcome to Action.
- Have you made a change and are working to stick with it? You’re in Maintenance.
There’s no “better” or “worse” stage, as they each have their own purpose. The goal isn’t to rush, but to understand where you are and what that stage needs from you.
How to Move Through the Stages
Here are some tips to support your movement through the stages:
- From Precontemplation to Contemplation: Be open to feedback. Journaling, education, or even a single therapy session can plant a seed of awareness.
- From Contemplation to Preparation: List out the benefits of making a change and what’s holding you back. Talking this through with a therapist can help you sort the noise and clarify your values.
- From Preparation to Action: Create a specific, realistic plan. Consider what supports you need and what obstacles you might face. Small steps count.
- From Action to Maintenance: Celebrate progress, track wins, and anticipate challenges. Establish a support system that can help keep you accountable.
- After a Relapse: Reframe the experience as part of your learning. What triggered it? What might you do differently next time?
The Role of Therapy in the Change Process
Therapy is a powerful partner at any stage of change. In Precontemplation, therapy offers a safe space to explore what you’re not yet ready to say out loud. In Contemplation, it helps sort through ambivalence without pressure. In Preparation and Action, your therapist can help you build a personalized roadmap and provide accountability and emotional support. During Maintenance, therapy helps you stay grounded and work through inevitable life stressors that might tempt you to revert old patterns.
Even relapse is something we work through together, without shame, but rather with curiosity and compassion.
Change isn’t linear, and that’s okay! Progress often looks like small shifts over time, not giant leaps. The more you understand your stage of change, the more you can honor what you need in this moment. Therapy can help you navigate the process with more insight, resilience, and self-kindness. Remember, lasting change isn’t just about willpower – it’s about understanding yourself deeply and being supported along the way.
