Navigating the Stages of Change: How to Take Control of Your Health Journey

Navigating the Stages of Change: How to Take Control of Your Health Journey

Are you stuck in a cycle of wanting to make a change but never quite getting there? Whether it’s losing weight, eating healthier, or building an exercise habit, change can feel overwhelming—especially if you’re not sure how to get started. If that sounds like you, you’re in the right place.

The good news is, change is a process, not a one-time event. And understanding this process can make all the difference. Enter the Transtheoretical Model (TTM), often referred to as the Stages of Change model. This psychological framework, developed by researchers James Prochaska and Carlo DiClemente, breaks down how we approach behavioral change into manageable stages. By recognizing where you are in this cycle, you can take meaningful steps to move forward—and that’s where the magic happens.

What Are the Stages of Change?

TTM consists of six stages: Precontemplation, Contemplation, Preparation, Action, Maintenance, and Termination. Each stage represents a phase in your journey toward making a lasting health behavior change, whether it’s weight loss, eating clean, or establishing a fitness routine.

Here’s a breakdown of each stage and how you can navigate through them:

1. Precontemplation: “Change? I’m fine the way I am.”

In this stage, you’re not even thinking about making a change. Maybe you don’t realize your current habits are unhealthy, or perhaps you’ve resigned yourself to the idea that change is too difficult or unnecessary.

The Science Behind It:

People in the precontemplation stage often experience something called denial or resistance. This can stem from a lack of awareness, or it may be tied to a feeling of low self-efficacy—the belief that you’re incapable of making a meaningful change.

🗝 How to Move Forward: Start by increasing your self-awareness. Pay attention to how your body feels. Are you low on energy? Frequently tired? Struggling with cravings? This isn’t about pushing yourself to change immediately—it’s about planting a seed of possibility. Ask yourself: What would my life look like if I felt more energetic? This small shift in thinking can move you into the Contemplation stage.

2. Contemplation: “Maybe I should do something about this…”

At this point, you’re thinking about making a change but aren’t fully committed. You might say things like, “I know I need to eat better, but I don’t have time,” or, “I really should exercise, but I don’t know where to start.”

The Science Behind It:

During the contemplation stage, you’re starting to experience cognitive dissonance—a mental tug-of-war between your current behavior and your desired outcome. You know something needs to change, but you’re still weighing the pros and cons. Research shows that many people spend months, if not years, stuck in this phase, unsure of how to move forward.

🗝 How to Move Forward: This is where small wins come into play. Pick one small thing to change. You don’t need to overhaul your entire diet—try adding a veggie to dinner or walking 10 minutes a day. These small changes will help you build confidence and shift into Preparation.

3. Preparation: “Let’s get serious about this.”

In the preparation stage, you’re ready to take action. You’ve identified what needs to change and are actively planning how to do it. You might be looking up meal plans, considering joining a gym, or finding ways to schedule healthy habits into your busy life.

The Science Behind It:

People in this stage are building self-efficacy—the belief that they can succeed. This is a crucial turning point because you’re gathering the tools you need for long-term success. Studies show that building this sense of confidence is essential for sticking with behavior change in the long run.

🗝 How to Move Forward: Focus on what excites you about change. Maybe it’s feeling more energetic, or maybe it’s fitting into your favorite jeans. Use this motivation as fuel to start taking action. Try setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—that keep you on track without overwhelming you.

4. Action: “I’m doing it!”

This is the phase where you’re actively working on your goal. You’re sticking to your healthy eating plan, fitting in those workouts, and making positive changes to your daily routine. It feels great—but it’s also where the hard work happens.

The Science Behind It:

Research shows that the action stage requires the most effort, but it’s also where you experience the most visible progress. However, it’s easy to fall off track if things don’t go perfectly. Behavioral scientists call this the intention-behavior gap—the space between wanting to do something and actually doing it.

🗝 How to Move Forward: Don’t strive for perfection—aim for progress. Small setbacks are normal, but consistency is key. Celebrate small victories (like sticking to a workout routine for a week) and surround yourself with accountability partners who can help you stay motivated.

5. Maintenance: “I’ve made the change, now to keep it going.”

By the time you reach maintenance, you’ve made a significant change and are working to sustain it. Whether it’s losing weight, changing your diet, or establishing an exercise routine, you’re now focused on making sure these habits stick.

The Science Behind It:

The maintenance stage is all about creating new patterns in your brain—literally. Repeating healthy behaviors helps to rewire neural pathways, making these habits feel more automatic over time. But this stage still requires self-awareness and vigilance to avoid relapse.

🗝 How to Move Forward: Keep things fresh by setting new goals. For example, if you’ve mastered meal prepping, maybe now you want to focus on improving your sleep or managing stress better. Keep engaging with your goals so they don’t feel stale.

6. Termination: “This is just who I am now.”

This final stage isn’t always reached by everyone, but it represents the point where your new behavior has become second nature. There’s no longer any temptation to return to old habits—it’s simply who you are now.

The Science Behind It:

In the termination stage, the risk of relapse is virtually non-existent because your new habits are now part of your identity. However, studies show that for many people, particularly with health behaviors like weight loss or exercise, maintenance is a more realistic long-term goal than termination.

🗝 How to Stay on Track: The key to success in this stage is to remain self-reflective. Periodically check in with yourself to ensure your habits are still serving you. And if you ever feel yourself slipping, remember—it’s okay to revisit earlier stages of the cycle and regroup.

How to Move Between Stages: The Secret Sauce

So, what’s the secret to moving through these stages?

• Self-awareness: Pay attention to how you’re feeling physically and mentally. Your body is constantly giving you feedback—tune into it.
• Small wins: Instead of focusing on the end goal, celebrate the small steps you’re taking toward it. These wins build confidence and momentum.
• Support: Don’t do it alone. Find an accountability partner, join a community, or work with a coach. Research shows that social support significantly increases the chances of long-term success.

Navigating the Stages of Change is a powerful way to understand your health journey. Whether you’re just starting to think about change or actively working toward your goals, remember that progress isn’t always linear—and that’s okay. Embrace where you are right now, and take small, intentional steps to move forward. With the right mindset, support, and patience, you’ll find yourself living the healthy, vibrant life you deserve.