The Stages of Change
Getting to where you want to be
The "Stages of Change" provides a general guideline that you can apply to almost any habit that you want to change. Try to thoroughly work your way through each step before proceeding to the next. Many people cycle through stages more than once before effecting permanent change. And relapses are not uncommon. Even so, work hard to prevent them.
Stage 1: Precontemplation
At this stage, either you still deny that you have a problem or you just don't want to change. The goal at this stage is to begin to acknowledge the negative consequences of these behaviors and to think about changing them. Open up to the idea that you might benefit from change. When you've become aware of the consequences of what you do (or don't do!), it's easier to proceed to the next step.
Stage 2: Contemplation
Once you're aware that you have a problem and have started thinking and learning about it, you've entered the contemplation stage. In this stage, you actively collect information to prepare yourself for change, and you're seriously thinking about how you might go about making that change within the next six months. Give yourself plenty of time to get ready. Eventually, you'll get to the point where you're convinced that your life would be substantially better if you altered your behavior.
Stage 3: Preparation
At this stage, you're making the transition from deciding to change to planning how to change. The first step here is to determine what action would solve your problem. You must also prepare yourself to make this change a priority in your life. Go public with your decision to change. Meeting the expectations of others can be a far more potent motivator than simply keeping a promise made to yourself. Finally, set a date to begin your change -- and stick to it.
Stage 4: Action
When you're fully committed to taking action, go for it!
Join the gym, start counting calories, or swear off those cigarettes. Though this may be the most rewarding time, it will also be challenging. At first, avoid temptation. It's not unusual to slip up a few times during this stage, but if you do, forgive yourself and get back on the program the next day.
Stage 5: Maintenance
After about six months in the action stage, you'll be in the stage known as maintenance. Successfully maintaining change depends on more than avoiding temptations and rewarding yourself for good behavior. You must rethink what you found appealing about your old habits in the first place. You may remember that having a cigarette calmed your nerves after a stressful day at work. Now is the time to find new, less self-destructive ways to deal with that stress.
Stage 6: Termination
Once you're no longer tempted to return to the way things were, you've reached the termination stage. But don't feel like a failure if you don't reach this stage of permanent change -- only about 20% of people actually do. Relapses, while discouraging, offer the chance to try again.
Often people refine and improve what they've learned when they go through the action and maintenance stages a second or third time. Some people who relapse repeatedly decide to seek professional help. But it's not unusual to remain in the maintenance stage, still tempted by old habits but resolved not to give in to them. And in terms of health, this is truly a worthwhile accomplishment.
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