Ready to Get Unstuck? Making the Leap from “Maybe” to “I’m Ready”

Navigating the Contemplation Stage: Making the Leap from “Maybe” to “I’m Ready”

You know you should make a change, but you’re not quite there yet. Sound familiar? Welcome to the Contemplation Stage, where so many of us linger. It’s that space between realizing that your current habits aren’t serving you and actually committing to doing something about it. You’re not alone here—far from it.

In fact, many people spend months or even years contemplating change, stuck between “I really should…” and “I just can’t seem to make it happen.” And that’s okay. Recognizing where you are is the first step toward creating a healthier, more empowered future. So, if you’re feeling a bit stuck, let’s dive into what’s really going on during the Contemplation Stage—and more importantly, how to move forward.

What is the Contemplation Stage?

The Contemplation Stage is marked by an uncomfortable awareness. You know your current behavior isn’t ideal—maybe it’s your eating habits, lack of exercise, or even your relationship with food. You’ve started to see the gap between where you are now and where you’d like to be in the future.

But here’s the kicker: you’re also experiencing a fair bit of ambivalence. Part of you wants to make a change, but another part isn’t quite ready to take the plunge. Maybe you love your nightly glass of wine, or the idea of starting a workout routine feels overwhelming.

This is cognitive dissonance at its finest. On one hand, you know your current habits might not align with your health goals. On the other hand, making a change feels daunting or uncomfortable. You might even feel guilt or regret for not having started sooner. The Contemplation Stage is essentially a mental tug-of-war, and it’s a totally normal part of the change process.

Why Do We Get Stuck in Contemplation?

People can stay in the Contemplation Stage for a long time—sometimes years. Why? It’s simple: fear of change. Change is scary, and it’s easier to stay in your comfort zone, even if that zone isn’t making you feel your best.

Here are some common reasons people get stuck in this phase:

• Fear of Failure: You might be thinking, “What if I try and fail? Will I ever be able to change?”
• Overwhelm: Making significant changes—like switching to clean eating or starting a fitness routine—can feel like a massive undertaking.
• Loss of Enjoyment: Perhaps you love certain aspects of your current lifestyle (like your evening snacks or lazy weekends) and are afraid you’ll have to give them up entirely.
• Regret: Some feel like it’s too late to change. “If I’d only started 5 years ago…”

Sound familiar? You’re not alone. But here’s the good news: you can move past this stage with some self-awareness, small steps, and the right support.

How to Move Forward from the Contemplation Stage

You may not be ready for a full-on overhaul, but that’s okay. Change isn’t about massive leaps; it’s about small, meaningful steps that build momentum. Here’s how to get unstuck:

1. Focus on Your “Why”

The most powerful motivator for change is understanding your why. Why do you want to make this change in the first place? Is it to feel more energetic, to be a good role model for your kids, or to age more gracefully?

Dig deep here. When your motivation is tied to something you deeply value, the change becomes more appealing. If your goal is tied to weight loss, try reframing it as wanting to stay active and healthy so you can keep up with your grandkids or feel confident in your own skin.

2. Visualize Your Future

One of the biggest barriers to change is not being able to envision a different future. It’s hard to strive for something if you can’t see it. Spend some time imagining how your life could be different.

What would your day-to-day look like if you made healthier choices? How would you feel waking up in the morning with more energy, less stress, or a stronger sense of self? Visualization can help make that future seem more real and attainable.

3. Decisional Balance Exercise

This tool can be a game-changer. Take a moment to make four lists:

• Pros of making the change
• Cons of making the change
• Pros of staying the same
• Cons of staying the same

Once you’ve written everything down, take a step back and look at it. What stands out? Often, the pros of making a change—better health, more confidence, more energy—can outweigh the comfort of staying stuck. This simple exercise can help you clarify your next steps.

4. Build Self-Efficacy

Self-efficacy is the belief that you can make change happen. It’s that inner voice saying, “I’ve got this.” The tricky part? Building self-efficacy takes time, but it can grow with every small win. Start by reminding yourself of other times you’ve succeeded at something you initially thought was difficult.

When you’ve had success in one area of life—whether it was at work, in parenting, or in personal relationships—you’ve proven to yourself that you can make things happen. Channel that belief toward your health journey.

5. Take Small Steps

You don’t have to make drastic changes overnight. Instead, focus on small, manageable changes that feel doable to you right now. This could be something as simple as:

• Drinking one more glass of water per day.
• Adding one veggie to your dinner.
• Walking for 10 minutes in the morning.

The goal here isn’t perfection—it’s about creating a sense of forward momentum. Each small change builds confidence, making it easier to take the next step.

6. Enlist Support

Change is hard, but you don’t have to go at it alone. Whether it’s a health coach, an accountability partner, or a supportive online community, having people in your corner can make all the difference. Sometimes just knowing that someone else believes in you is enough to push you out of contemplation and into action.

Reframing Fear and Failure

One of the biggest reasons people stay stuck in the Contemplation Stage is fear—fear of failure, fear of change, fear of the unknown. But here’s the thing: failure isn’t the enemy. Staying stuck is.

What if you gave yourself permission to fail, knowing that every setback is simply a learning experience? What if you stopped focusing on the fear of failure and instead embraced the excitement of possibility?

Remember, the goal isn’t perfection. It’s progress. As long as you’re moving forward, even in small steps, you’re winning.

Your Next Steps

If you’ve been hovering in the Contemplation Stage, take this as your sign to start moving forward—slowly, intentionally, but surely. Start by focusing on your why, visualizing your future, and taking those small, manageable steps. And don’t forget to reach out for support. Whether it’s a coach, a friend, or a community of like-minded women, you don’t have to do this alone.