Changes are difficult. There is no doubt about that. Leaving old habits behind, adopting a new lifestyle, can be a long and arduous battle.
There are cases when changes happen and remain. In others, they do not hold. Many get stuck at certain points and never reach their goals. Why does it happen? The Stages of Change Model attempts to explain.
Made from scientific studies, it describes six stages of personal change: pre-contemplation, contemplation, determination, action, maintenance, and completion. It is a simple and powerful model backed by extensive research and can be applied in many situations. Understand how it works in practice:
Phase 1: Precontemplation
At this stage the person does not plan to make positive changes in the next six months. It is a moment of denial about the problem or of much discouragement after multiple failed attempts at change. For example, someone may be aware that they need to start exercising but cannot find the motivation. They keep thinking about the last time they tried (and failed). Only when they begin to realize the advantages of making a change do they move on to the next stage.
Phase 2: Contemplation
At this stage one begins to consider the advantages of change, to recognize that changing one's habits is likely to be beneficial, but one still spends a lot of time thinking about the disadvantages. It is a stage that can last a long time. Only when one really begins to put together a concrete plan of change does the next phase come. The key is the transformation from an abstract idea to a belief. For example: Is exercise a good thing to do? for? I personally value exercise and need to do it ?.
Read also: 13 common habits that seem harmless but may be harming you
Step 3: Preparation
At this point, the person begins to put a plan into practice. It is a brief internship, lasting a few weeks. It can be a session with a personal trainer, in the case of the person who wants to start doing physical activities. Someone who drinks excessively can make an appointment with a drug and alcohol program; Someone who is prone to overwork can start planning ways to have a more realistic schedule.
Phase 4: Action
Once the planning is set, it's time to put it into practice. This phase usually lasts several months. Following the same example already mentioned, one would start going to the gym regularly and reviewing their diet. It is at this stage that one's desire for change becomes visible to family and friends. However, in fact, the process of change began a long time ago. If someone you know seems to have suddenly changed their habits, it's probably not that sudden! The previous steps have already been faced, you did not know that.
Phase 5: Maintenance
After a few months of action, the person begins to think about how they can keep their changes and make adjustments according to their lifestyle. Those who have taken the habit of regular exercise and a better diet will be vigilant against old triggers (such as eating unhealthy food during a stressful period at work) and make conscious decisions about it. Maintenance can be challenging because it involves creating a new set of habits. Who can keep these new habits for many months? maybe a year or so? enters stage 6.
Phase 6: Finishing
Many people do not reach this stage, characterized by a complete commitment to the new habit and the certainty that they will never be as they once were. For example, someone may find it hard to imagine giving up their gym routine or feeling bad or thinking about the unhealthy foods they ate. But it can take years to really reach this stage.
Also read: 20 Habits You Must Eliminate From Your Life Before 30
Understanding this model helps you be more patient when making a change. Anyone who tries to skip phases gets frustrated. But by assessing where you are in the change process, it becomes easier to adapt your routine. Start by identifying one of your bad habits. If it is very difficult to proceed to the next step, professional help may be important.
A simple way to break a bad habit | Judson Brewer (April 2024)
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