The Stages of Change: Meeting Yourself Where You Are
Have you ever felt ready to change one day and completely unmotivated the next? That’s normal, and it’s exactly what the Stages of Change model describes. Years ago I shared an article on the model by psychologist Marc F. Kern; here’s my own summary of how I use it with clients.
Where the model comes from
Psychologists James Prochaska and Carlo DiClemente developed the model (formally the Transtheoretical Model) in the late 1970s and early 1980s while studying how people quit smoking, including those who quit on their own. It has since been applied to many behaviors, from alcohol and exercise to eating habits. Its central insight is that change is a process, not a single event, and people move through it at their own pace.
The stages
- Precontemplation: not yet seeing the behavior as a problem, or feeling it’s not worth changing. Pressure from others often meets defensiveness.
- Contemplation: aware of the downsides and thinking about change, but feeling ambivalent. Many people stay here a long time, weighing pros and cons.
- Preparation: committed to change soon, gathering information and making small first moves.
- Action: actively changing the behavior, which takes effort, planning and support.
- Maintenance: sustaining the change, building new routines, and preparing for high-risk situations.
Later versions of the model add termination, when the old behavior holds no real temptation. Dr. Kern described a similar idea he called “transcendence”: the point where returning to the old habit would feel strange and out of character.
Slips are part of the journey
People often cycle through the stages more than once. A slip doesn’t mean failure or starting from zero; it’s information about what to plan for next time. Many long-term successes involve several earlier attempts.
What helps at each stage?
- Precontemplation: gentle curiosity rather than pressure. What, if anything, would make change worth considering?
- Contemplation: exploring your own reasons for and against change, and connecting with what you value.
- Preparation: setting a clear goal and a realistic plan, and lining up support.
- Action: practical strategies for triggers and cravings, plus encouragement.
- Maintenance: reinforcing the new identity and preparing for tricky moments.
Where hypnotherapy and NLP fit
Hypnosis and NLP are most useful when you’re in contemplation, preparation, action or maintenance: strengthening motivation, rehearsing new responses, managing cravings and stress, and making the new way of living feel natural. If you’re helping a loved one who isn’t ready yet, understanding the stages can help you support them without pushing.
Where are you now?
Take a moment to identify your stage for a change you’re considering. There’s no wrong answer. Knowing where you are is the first step to choosing what you need next.
Hypnotherapy, NLP and EFT are complementary approaches. They don’t diagnose or treat medical conditions and are not a substitute for medical care, so please also work with your physician on any health concern.
If you’d like to find out whether this approach is a good fit for you, I offer a free, no-pressure consultation. Get in touch here and we can talk it through.
