July 26, 2004
Stages of Change: Core Concepts
On the Stages of Change: Background page, we established that none of these, on their own, are consistent predictors of change:
(Of course, any of these may contribute to change, but none is an absolute prerequisite.)
Instead of using any single technique, Prochaska and his colleagues found that successful changers moved through an identifiable series of stages. I’ve drawn the summary information in this table from chapter 2 of the Stages Of Change book as well as my own experience, naming typical perceptions, intentions, motivations, potential pitfalls, and emotions at each stage:
| Perception | Intent | Motive | Potential Pitfalls | Emotions |
|---|---|---|---|---|
| Stage 1: Precontemplation | ||||
| I don’t have a problem; others are nagging; external factors are to blame. | I don’t want to change, but I do want the nagging to stop. | External pressure only. | A rush to action may be short-lived once external pressure is lifted. | I feel demoralized, hopeless, tired of being nagged. |
| Stage 2: Contemplation | ||||
| I am stuck; I guess I do have a problem. | I’ll act in the next 6 months. I’m adapting my self-image to fit the future behavior. | I don’t want to feel stuck any more. | Lack of preparation would undermine premature action. | I’m not ready to commit; I fear failure; I want more info; I like thinking about the problem more than the solution. |
| Stage 3: Preparation | ||||
| I’m aware of the problem, anticipating the action step. | I will act in the next month; I’m planning it out carefully. | I’m anticipating the benefits of change. | Action may not be sustainable because I haven’t resolved my ambivalence. | I feel committed but I am also ambivalent. |
| Stage 4: Action | ||||
| I’m busy, actively investing myself in the change. | I am changing my actions. | I’m enjoying the effects; others are noticing. | Action is not change; discounting possibility of relapse. | Feels edgy at first; need to mourn the old ways. |
| Stage 5: Maintenance | ||||
| Gains are integrated; new behavior is natural; change has been difficult, but worth it. | I will sustain and fine-tune the change; I will prevent or deal with relapse. | The change feels increasingly ordinary and normal. | Complacency about relapse risk. | Growing self-confidence; internal locus of control. |
| Stage 6: Termination | ||||
| Former behaviors are no longer attractive. | Changed behaviors are an integral part of my life. | None needed. | Lifetime maintenance is sometimes necessary. | Contentment, appreciation of progress. |
Some of the lessons learned from following people through the stages have included:
- Don’t want to change? That is to be expected. Looking at how this works and understanding the options may plant seeds for future change.
- Feeling stuck? Been hoping to change for years? That’s no surprise. There are options for us to consider that will help us get unstuck.
- Mired in hopelessness? Relax for a bit. Feeling dejected is normal in the first stage, but is not permanent.
- Are we pressuring ourselves to leapfrog — skip over or rush through — the early stages? That is neither necessary or wise.
- Is the action stage scary or overwhelming? No problem. The only requirement is for us to (1) Determine which stage we’re at; and, (2) Take baby steps toward the next stage.
- Prefer self-guided change? Professional assistance or coaching? Some of both? All of those are valid paths.
In a world innundated with self-help gurus offering one-size-fits-all formulas, the stages of change model breaks the mold. It says that any number of specific methods are likely to work, and that tailoring our timeframe and methods to our unique needs and coping skills increases our chances of success. It gives us room to ask questions and make conscious choices, and it meets us exactly where we’re at.
Coming next: Stages of Change: The Processes
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