As the new year approaches, many of us reflect on the changes we want to make in our lives. We often set goals like eating healthier, moving more, or cultivating peace of mind through meditation. However, turning these aspirations into lasting habits can feel overwhelming. If you’ve ever wondered why some resolutions stick and others don’t, Prochaska’s Model of Change offers valuable insights to help you understand where you are in your journey and how to move forward. This blog post will focus on making changes towards a healthier you, but the principles can be applied to a wide range of changes.
Where Are You and How to Move Forward?
Developed by psychologists James Prochaska and colleagues, the Model of Change breaks the process of change into five stages. Understanding where you fall on this spectrum is the first step to success. In addition, understanding how to move forward along the spectrum is the key to unlocking successful change.
Consider your honest answers to the questions for Contemplation through Maintenance. They will give you a clearer picture of your starting point. Use the practical tips as examples on how to progress to the next stage of changing and maintaining your behavior.
1. Precontemplation: Characterized by a lack of intention to take action towards change in the foreseeable future, typically measured as the next six months. Individuals in this stage are not yet considering the need for change, and they may be unaware of the problems their behavior is causing. There are several reasons why someone might be in the Precontemplation Stage:
Lack of Awareness: They may not be aware that their behavior is problematic or that it has negative consequences for their health.
Denial: Even if they are aware, they might not acknowledge the need for change due to a belief that the behavior isn’t really an issue.
Resistance to Change: They may resist change because they feel overwhelmed by the idea of altering their lifestyle or because they have tried and failed in the past.
Defensiveness: There can be a defensive stance against the idea of change, often because the behavior in question is deeply ingrained or associated with positive experiences (e.g., comfort eating).
Practical tips to help you transition from Precontemplation to Contemplation:
- Educate yourself on the benefits of healthier habits and the risks of maintaining the status quo.
- Example: Learn about how processed foods contribute to inflammation and chronic diseases.
2. Contemplation: You’re starting to think about making a change but aren’t ready to commit.
Question to Identify Contemplation Stage: Am I weighing the pros and cons of making a change? Do I feel ambivalent about taking action? If the answer is “Yes”, then this is your starting point.
Practical tips to help you transition from Contemplation to Preparation:
- Identify barriers and brainstorm solutions.
- Set small, realistic goals. For example, if eating healthier feels daunting, start by adding one vegetable to your meals daily.
3. Preparation: You’re planning for change and taking small initial steps.
Question to Identify Preparation Stage: Have I started making small adjustments or gathered resources to prepare for change? If the answer is “Yes”, then this is your starting point.
Practical tips to help you transition from Preparation to Action:
- Develop a specific plan. Write down what you will do, when, and how you’ll track progress.
- Example: Move your body for at least 20 minutes per day or schedule 10 minutes of daily meditation.
4. Action: You’re actively working on making changes.
Question to Identify Action Stage: Am I consistently working on my new habit? If the answer is “Yes”, then this is your starting point.
Practical tips to help you transition from Action to Maintenance:
- Celebrate small wins to keep yourself motivated.
- Find a support system. Share your goals with a friend or join an online community.
5. Maintenance: You’ve sustained the change for a period and are working to prevent relapse.
Question to Identify Maintenance Stage: Have I been practicing my new habit for six months or more? If the answer is “Yes”, then pat yourself on the back as you have successfully made a positive change in your life.
Practical tips to help you with Maintenance:
- Continue to monitor progress and make adjustments as needed.
- Reflect on how far you’ve come and use your success as inspiration for new goals.
Examples of New Year’s Resolutions Using the Model
Here are some healthy changes you can work toward in 2025:
- Eating Healthier:
- Focus on whole foods that reduce inflammation, such as leafy greens, fatty fish, and berries.
- Cut back on processed sugars and refined carbohydrates gradually.
- Increasing Daily Movement:
- Start with short walks and build up to 150 minutes of weekly cardiovascular activity.
- Incorporate strength training twice a week to improve muscle tone and bone health.
- Improving Flexibility:
- Practice gentle yoga or dedicate five minutes daily to stretching major muscle groups.
- Building Mental Resilience:
- Meditate for five minutes daily to improve focus and reduce stress.
- Use a gratitude journal to reflect on positive aspects of your day.
A Tool to Help You Move Forward
Below is a simple framework you can use to identify your stage and make progress:
- Define Your Goal: What specific change do you want to make?
- Identify Your Stage: Use the questions above to determine where you are.
- Create an Action Plan: Based on your stage, write down three small steps you can take.
- Evaluate Progress: Set a reminder to check in with yourself weekly.
- Reward Yourself: Celebrate milestones to stay motivated.
Example: Applying the Model
Let’s say your goal is to eat healthier:
- Precontemplation: You might ignore advice about diet because you don’t feel unhealthy. To move forward, start reading about the long-term impact of poor nutrition.
- Contemplation: You’re considering eating less sugar but feel unsure. Write down the pros (e.g., more energy) and cons (e.g., giving up favorite snacks).
- Preparation: Replace sugary drinks with water for one week.
- Action: Commit to cooking three meals at home each week using fresh ingredients.
- Maintenance: Track your meals in a journal and reflect on how you feel after a few months. Healthy eating becomes second nature, and you no longer crave highly processed foods.
Final Thoughts
Change is a journey, not an event. By understanding where you are in Prochaska’s Model of Change, you can set realistic goals, take meaningful steps, and transform your resolutions into lasting habits. Remember, every small victory matters, and progress is more important than perfection.
Let this be the year you take control of your health, one step at a time.
