Making a lasting change in behaviour can be very difficult. It requires a commitment of time, effort, and emotion.
Whether you want to lose weight, or accomplish another goal, there is no single solution that works for everyone. During this period, many people become discouraged and give up. The key is to try other techniques and find new ways to stay motivated.

Making a change in behaviour

Self Improvement

To make a successful change, you need to understand three elements in changing a behaviour:
<ul>
<li>Readiness to change: Having the resources and knowledge to make a lasting change.</li>
<li>Barriers to change: Finding out what is preventing you from changing.</li>
<li>Likelihood of relapse: Consider what might trigger a return to a former behaviour.</li>
</ul>

Elements in changing a behaviour

The best-known approach to change is the Stages of Change or Transtheoretical Model, that was introduced in the 1970s as a way to help people quit smoking.
In this model, change happens slowly, and relapses are an inevitable part of the process. It has 6 stages:
<ol>
<li>Precontemplation</li>
<li>Contemplation</li>
<li>Preparation</li>
<li>Action</li>
<li>Maintenance</li>
<li>Relapse.</li>
</ol>

Stages of the Change Model

During this stage of change, people are ignorant of the problem, claiming their behaviour is not a problem. You may feel resigned to your current state or think you have no control over your behaviour.
Strategies involve asking yourself some questions:
<ul>
<li>Have you ever tried to change this behaviour?</li>
<li>How do you realise that you have a problem?</li>
<li>What would have to happen for you to think your behaviour is a problem?</li>
</ul>

Precontemplating change

People become increasingly aware of the potential benefits of making a change, but the costs to make the change creates conflict and uncertainty that can last months or even years. People in this stage view change as a process of giving something up rather than a means of gain.
Important questions to consider:
<ul>
<li>Why do you want to change?</li>
<li>Is there anything preventing you from changing?</li>
<li>What are some things that could help you make this change?</li>
</ul>

Contemplating change

During this stage of change, you might begin making small changes to prepare for a larger change. For example, if losing weight is your goal, you might switch to lower-fat foods or join a health club.
Some steps you can take to improve your chances of successfully making a change:
<ul>
<li>Gather as much information as you can about ways to change your behaviour.</li>
<li>Prepare a list of motivating statements.</li>
<li>Write down your goals.</li>
<li>Find resources such as support groups or friends who can offer advice.</li>
</ul>

Preparing for change

During this stage of change, people begin taking direct action in order to accomplish their goals. But resolutions may fail because the previous steps have not been given enough attention.
<ul>
<li>If you are taking action towards achieving your goal, reward yourself for any positive steps you take.</li>
<li>Review your motivations, resources, and progress to refresh your commitment and belief in your abilities.</li>
</ul>

Acting for change

This stage of change involves successfully avoiding former behaviours and continuing with the new behaviours.
If you are trying to maintain a new behaviour:
<ol>
<li>Look for ways to avoid temptation.</li>
<li>Try to replace old habits with positive actions.</li>
<li>Reward yourself when you successfully avoid a relapse.</li>
</ol>

Change: the maintenance stage

Relapses are common in any behaviour change. You may experience feelings of failure, disappointment, and frustration. Don't let these setbacks undermine your self-confidence. Instead, take a good look at why it happened. What triggered the relapse? How can you avoid these triggers?
The best way forward is to start again with the preparation, action, or maintenance stages of behaviour change.

Change and relapse

<h2>
The Transtheoretical or Stages of Change Model</h2><div dir="ltr">
<div dir="ltr">

By
<div data-tooltip="Kendra Cherry, MS, is an author, educational consultant, and speaker focused on helping students learn about psychology." data-tooltip-position-x="left" data-tooltip-position-y="top" dir="ltr">

<a href="https://www.verywellmind.com/kendra-cherry-2794702" data-tracking-container="true" dir="ltr">Kendra Cherry</a>
</div>
</div>
<div dir="ltr">
<div dir="ltr">

Reviewed by
<div data-tooltip="" data-tooltip-position-x="center" data-tooltip-position-y="top" dir="ltr">

<a href="https://www.verywellfamily.com/amy-morin-1094715" rel="noopener nofollow" data-tracking-container="true" dir="ltr">Amy Morin, LCSW</a>
</div>
</div>
</div>

Updated on November 27, 2019
</div><form method="POST" action="/the-stages-of-change-2794868?print" target="_blank" data-tracking-container="true"><button dir="ltr">
Print

</button></form>
Anyone who has ever made and broken a&nbsp;<a href="https://www.verywellmind.com/how-to-keep-your-new-years-resolutions-2795719" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" dir="ltr">New Year’s resolution</a>&nbsp;can appreciate the difficulty of behavior change. Making a lasting change in behavior is rarely a simple process. It usually involves a substantial commitment of time, effort, and emotion.
<figure><img src="https://www.verywellmind.com/thmb/jBabDwTQS6M4ibzWm1Go8sk71NE=/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/the-stages-of-change-2794868-01-1cbf04c4db034a809663a7db18a47921.png" alt="the stages of change" srcset="https://www.verywellmind.com/thmb/4TsAblpqc-zZ7SPLN7mWUIYxp1I=/300x0/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/the-stages-of-change-2794868-01-1cbf04c4db034a809663a7db18a47921.png 300w, https://www.verywellmind.com/thmb/1YIZH-_Qv-__vB-XLVM5kG6_Vnk=/500x0/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/the-stages-of-change-2794868-01-1cbf04c4db034a809663a7db18a47921.png 500w, https://www.verywellmind.com/thmb/RZ6fSvk72yn4D4uZcElisGdqduM=/700x0/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/the-stages-of-change-2794868-01-1cbf04c4db034a809663a7db18a47921.png 700w, https://www.verywellmind.com/thmb/w2AbHyFgqlGNX4YBYehPhNjqHF0=/900x0/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/the-stages-of-change-2794868-01-1cbf04c4db034a809663a7db18a47921.png 900w, https://www.verywellmind.com/thmb/12zIXbyAygyW71IRatYwbjbnDEk=/1100x0/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/the-stages-of-change-2794868-01-1cbf04c4db034a809663a7db18a47921.png 1100w, https://www.verywellmind.com/thmb/CZDNQrImxn5mJd7Nl6ypuCaAEkI=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/the-stages-of-change-2794868-01-1cbf04c4db034a809663a7db18a47921.png 1500w"><figcaption dir="auto">Illustration by JR Bee, Verywell</figcaption></figure><h2 dir="ltr"> How to Get Started </h2>
Whether you want to lose weight, stop smoking, or accomplish another goal, there is no single solution that works for everyone. You may have to try several different techniques, often through a process of trial and error, to achieve your goal.

It's during this period that many people become discouraged and give up on their behavior change goals. The keys to achieving and maintaining your goals are to try new techniques and find ways to stay motivated.

Change might not come easily, but psychologists have developed effective ways to help people change their behavior. Therapists, physicians, and teachers use these techniques. Researchers have also proposed theories to explain how change occurs. Understanding the elements of change, the stages of change, and ways to work through each stage can help you achieve your goals.
<h3 dir="ltr"> The Elements of Change </h3>
To succeed, you need to understand the three most important elements in changing a behavior:
<UL><LI>Readiness to change:&nbsp;Do you have the resources and knowledge to make a lasting change successfully?</LI><LI>Barriers to change:&nbsp;Is there anything preventing you from changing?</LI><LI>Likelihood of relapse:&nbsp;What might trigger a return to a former behavior?</LI></UL><h2 dir="ltr"> Stages of Change Model </h2>
One of the best-known approaches to change is the Stages of Change or Transtheoretical Model, introduced in the late 1970s by researchers James Prochaska and Carlo DiClemente. They were studying ways to help people quit smoking.1﻿ The Stages of Change model has been found to be an effective aid in understanding how people go through a change in behavior.

In this model, change occurs gradually and relapses are an inevitable part of the process. People are often unwilling or resistant to change during the early stages, but they&nbsp;eventually develop a proactive and committed approach to changing a behavior. This model demonstrates that change is rarely easy. It often requires a gradual progression of small steps toward a goal.
<div dir="ltr">
1
</div><UL><LI>Rethink your behavior</LI><LI>Analyze yourself and your actions</LI><LI>Assess risks of current behavior</LI></UL>
The earliest stage of change is known as precontemplation.1﻿ During the precontemplation stage, people are not considering a change. People in this stage are often described as "in denial," because they claim that their behavior is not a problem. In some cases, people in this stage do not understand that their behavior is damaging, or they are under-informed about the consequences of their actions.
If you are in this stage, you may feel resigned to your current state or believe that you have no control over your behavior.
If you are in this stage, begin by asking yourself some questions. Have you ever tried to change this behavior in the past? How do you recognize that you have a problem? What would have to happen for you to consider your behavior a problem?
<div dir="ltr">
2
</div><UL><LI>Weigh pros and cons of behavior change</LI><LI>Confirm readiness and ability to change</LI><LI>Identify barriers to change</LI></UL>
During this stage, people become more and more aware of the potential benefits of making a change, but the costs tend to stand out even more. This conflict creates a strong sense of ambivalence about changing. Because of this uncertainty, the contemplation stage of change can last months or even years.1﻿
Many people never make it past the contemplation phase.
You may view change as a process of giving something up rather than a means of gaining emotional, mental, or physical benefits. If you are contemplating a behavior change, there are some important questions to ask yourself: Why do you want to change? Is there anything preventing you from changing? What are some things that could help you make this change?
<div dir="ltr">
3
</div>

Change can be difficult and people go through some key stages when making a change. Learn how to apply the Stages of Change Model when setting a goal.

The Transtheoretical or Stages of Change Model

Anyone who has ever made and broken a <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellmind.com/how-to-keep-your-new-years-resolutions-2795719">New Year’s resolution </a> can appreciate the difficulty of behavior change. Making a lasting change in behavior is rarely a simple process. It usually involves a substantial commitment of time, effort, and emotion.

Whether you want to lose weight, stop smoking, or accomplish another goal, there is no single solution that works for everyone. You may have to try several different techniques, often through a process of trial and error, to achieve your goal.

It's during this period that many people become discouraged and give up on their behavior change goals. The keys to achieving and maintaining your goals are to try new techniques and find ways to stay motivated.

Change might not come easily, but psychologists have developed effective ways to help people change their behavior. Therapists, physicians, and teachers use these techniques. Researchers have also proposed theories to explain how change occurs. Understanding the elements of change, the stages of change, and ways to work through each stage can help you achieve your goals.

To succeed, you need to understand the three most important elements in changing a behavior:

<ul><li>Readiness to change : Do you have the resources and knowledge to make a lasting change successfully? </li><li>Barriers to change : Is there anything preventing you from changing? </li><li>Likelihood of relapse : What might trigger a return to a former behavior? </li> </ul>

One of the best-known approaches to change is the Stages of Change or Transtheoretical Model, introduced in the late 1970s by researchers James Prochaska and Carlo DiClemente. They were studying ways to help people quit smoking.1 ﻿ The Stages of Change model has been found to be an effective aid in understanding how people go through a change in behavior.

In this model, change occurs gradually and relapses are an inevitable part of the process. People are often unwilling or resistant to change during the early stages, but they eventually develop a proactive and committed approach to changing a behavior. This model demonstrates that change is rarely easy. It often requires a gradual progression of small steps toward a goal.

<ul><li>Rethink your behavior </li><li>Analyze yourself and your actions </li><li>Assess risks of current behavior </li> </ul>

The earliest stage of change is known as precontemplation.1 ﻿ During the precontemplation stage, people are not considering a change. People in this stage are often described as "in denial," because they claim that their behavior is not a problem. In some cases, people in this stage do not understand that their behavior is damaging, or they are under-informed about the consequences of their actions.

If you are in this stage, you may feel resigned to your current state or believe that you have no control over your behavior.

If you are in this stage, begin by asking yourself some questions. Have you ever tried to change this behavior in the past? How do you recognize that you have a problem? What would have to happen for you to consider your behavior a problem?

<ul><li>Weigh pros and cons of behavior change </li><li>Confirm readiness and ability to change </li><li>Identify barriers to change </li> </ul>

During this stage, people become more and more aware of the potential benefits of making a change, but the costs tend to stand out even more. This conflict creates a strong sense of ambivalence about changing. Because of this uncertainty, the contemplation stage of change can last months or even years.1 ﻿

Many people never make it past the contemplation phase.

You may view change as a process of giving something up rather than a means of gaining emotional, mental, or physical benefits. If you are contemplating a behavior change, there are some important questions to ask yourself: Why do you want to change? Is there anything preventing you from changing? What are some things that could help you make this change?

Bite‑sized knowledge
to upgrade
your career

The 6 Stages of Behavior Change

Making a change in behaviour

Elements in changing a behaviour

Stages of the Change Model

Precontemplating change

Contemplating change

Preparing for change

Acting for change

Change: the maintenance stage

Change and relapse

The Stages of Change

Why behavior change is hard - and why you should keep trying - Harvard Health

Why Is Change So Hard?

Bite‑sized knowledgeto upgradeyour career

The 6 Stages of Behavior Change

Making a change in behaviour

Elements in changing a behaviour

Stages of the Change Model

Precontemplating change

Contemplating change

Preparing for change

Acting for change

Change: the maintenance stage

Change and relapse

The Stages of Change

Why behavior change is hard - and why you should keep trying - Harvard Health

Why Is Change So Hard?

Bite‑sized knowledge
to upgrade
your career