Stages of Change Model: How Real Behavior Change Actually Happens

Stages of Change Model: How Behavior Change Really Works | U.S. Wellness Guide 

Learn the five key stages of the Transtheoretical Model—precontemplation, contemplation, preparation, action, maintenance, and termination—and how they shape real behavior change. Ideal for fitness, health, and lifestyle improvement in the U.S.

How Real Behavior Change Actually Happens

Creating meaningful, long-term change—whether in health, fitness, productivity, or lifestyle—requires more than motivation. It requires understanding how humans naturally transition from old habits to new ones. That’s where the Transtheoretical Model, also known as the Stages of Change Model, becomes a powerful tool for personal transformation.

This model is widely used across the U.S. in wellness coaching, fitness programs, healthcare, counseling, and behavior-change strategies because it breaks down the journey into clear, manageable stages. No matter the goal—quitting smoking, getting active, eating healthier, or improving mental well-being—the process is similar.

Below is a breakdown of each stage and how they relate to real-life behavior change.

 

1. Precontemplation: “I’m not ready to change.”

In this earliest stage, a person:

• Does not intend to change
• Believes the cons outweigh the pros
• May be unaware, in denial, or simply uninterested in change

Example:
Someone understands that physical activity is healthy, but still feels the time, discomfort, or effort outweigh the benefits.

People can stay in this stage for years—or forever—if nothing pushes them forward.

 

2. Contemplation: “Maybe I should change… someday.”

At this point, a person begins to recognize that the benefits of change might outweigh the downsides. They’re thinking about changing but haven’t taken action yet.

Typical behaviors include:

• Researching information
• Exploring options
• Planning to change within the next six months

Example:
Someone thinking about starting an exercise routine may schedule a physical exam, research gyms, or look into buying proper shoes.

They’re getting ready—but they’re not committed yet.

 

3. Preparation: “I’m getting ready to take action.”

In this stage, people plan to make a meaningful change within the next month. They may even start taking small steps.

Example behaviors:

• Going for a walk
• Buying workout clothing
• Setting a schedule
• Testing small changes in routine

They haven’t fully adopted the new behavior, but they’re actively building momentum.

 

4. Action: “I’m doing it.”

Here, the benefits clearly outweigh the barriers, and the person has started taking consistent action.

Characteristics of the Action stage:

• High motivation
• Strong commitment
• Visible lifestyle adjustments

But it’s important to remember:
Relapse is common.
Behavior change often requires several attempts before it becomes consistent.

 

5. Maintenance: “I’ve been doing this for a while.”

A person enters maintenance after sustaining the new behavior for six months or more.

Examples:

• Exercising three days a week consistently
• Eating healthier long-term
• Successfully managing stress using new habits

The goal here is preventing relapse and reinforcing consistency.

 

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

At this advanced stage, the behavior is fully integrated into the individual’s lifestyle.
They are:

• Confident
• Consistent
• Unlikely to relapse

Example:
Someone who used to struggle with exercise now feels uncomfortable not being active—it’s part of their identity.

 

Relapse: A Normal Part of the Process

Although relapse is not an official stage, it is extremely common. Falling back doesn’t mean failure—it means you’re human.

Key steps after a relapse:

• Acknowledge it
• Avoid guilt or shame
• Give yourself credit for past progress
• Re-enter the appropriate stage and move forward

As Fahey et al. (2020) emphasize:
Forgive yourself, reset, and begin again.

 

Why the Stages of Change Model Matters

For anyone in the U.S. looking to improve health, manage stress, adopt fitness routines, or break negative habits, the Stages of Change Model provides a clear roadmap. It helps people:

• Identify where they truly are
• Understand what’s holding them back
• Build the right strategy for their stage
• Stay motivated even during setbacks

Behavior change isn’t instant—it’s a journey. And this model helps ensure the journey is realistic and achievable.

 

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