Stages of Change (Building a New Habit)

Forming a new habit can be an exciting, albeit challenging, journey. Whether it’s starting a fitness routine, adopting a healthier diet or learning a new skill, the process involves a series of psychological stages. Understanding these stages, often referred to as the Stages of Change model, can help you navigate the ups and downs of habit formation with greater clarity and resilience.

Stage 1: Precontemplation

In this initial stage, you may not yet recognise the need for change. Perhaps you’ve been told by others that you should adopt a new habit, but you feel resistant or unaware of its benefits. For example, you might ignore the suggestion to exercise regularly, believing that you’re already healthy enough.

Key Challenge: Lack of awareness or denial of the need for change.

How to Progress: Reflect on the potential benefits of the habit. Consider how it could improve your life or solve existing problems.

Stage 2: Contemplation

At this point, you start to acknowledge the possibility of change. You weigh the pros and cons, perhaps feeling a mix of motivation and doubt. For instance, you may want to eat healthier but worry about the time and effort required to prepare nutritious meals.

Key Challenge: Overcoming ambivalence.

How to Progress: Focus on the long-term benefits and start small. Research the habit and visualise the positive outcomes.

Stage 3: Preparation

In the preparation stage, you begin to lay the groundwork for change. You set goals, gather resources, and plan how to incorporate the habit into your daily routine. For example, you might purchase a pair of running shoes or download a meal-planning app.

Key Challenge: Taking the first concrete step.

How to Progress: Create a specific, actionable plan. Ensure your goals are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

Stage 4: Action

This is where the real work begins. You actively practise the new behaviour, whether it’s waking up early to meditate or swapping sugary snacks for fruit. This stage requires consistent effort and focus, as old habits can be difficult to break.

Key Challenge: Maintaining momentum and managing setbacks.

How to Progress: Track your progress and celebrate small wins. Build a support system to keep you accountable and motivated.

Stage 5: Maintenance

Once your new habit becomes part of your routine, you enter the maintenance stage. The behaviour feels more natural, and you’re better equipped to handle challenges without reverting to old patterns. However, vigilance is still necessary to prevent relapse.

Key Challenge: Avoiding complacency.

How to Progress: Keep your goals fresh and rewarding. Periodically revisit your motivations to stay inspired.

Stage 6: Relapse (Optional but Common)

Relapse isn’t officially a stage but rather a common experience during the process of change. You might miss a workout or indulge in an unhealthy meal. It’s important to view these moments not as failures but as opportunities to learn and recommit.

Key Challenge: Rebuilding confidence after a slip-up.

How to Progress: Reflect on what triggered the relapse and adjust your plan accordingly. Remind yourself that progress is rarely linear.

Final Thoughts

The journey to building a new habit is deeply personal and rarely straightforward. By recognising which stage you’re in, you can tailor your approach to match your mindset and circumstances. Remember, patience and persistence are key. With time and effort, your new habit will become second nature, bringing you closer to the life you aspire to lead.