The Transtheoretical Model of Change: A Six Stage Process

Stage I – Precontemplation: “What me, have a problem? No way.”

  • Unaware of the problem or greatly underestimates it.
  • Not thinking about changing.
  • Actively resistant to the idea of change.
  • No intention to change within the next 6 months.
  • Seeks help under pressure from others.

Stage II - Contemplation: “Maybe I need to change something, but I’m not sure what to do”

  • Aware a problem exists.
  • Thinking of changing, but ambivalent.
  • Wants to change in the next six months, but has no specific plan.
  • Not yet made a commitment to action.
  • Despite good intentions, may languish at this stage a long time.

Stage III – Preparation: “Yes, there’s a problem and I’m going to change it.”

  • Has already made some unsuccessful change attempts.
  • Thinking about change, intends to take action in the next month.
  • Determines best method(s) for decisive action.
  • Plans to change within a month; Making detailed plans for the change.

Stage IV – Action: “I’m doing something about my problem.”

  • Major behavioral change occurs now.
  • Change is activated (for less than 6 months).
  • Biggest risk is relapse.
  • This stage requires considerable time and energy.

Stage V – Maintenance: “I’m an old pro now.”

  • Has been regularly practicing the change for 6 months or more.
  • Continues to incorporate change into current lifestyle.
  • Works to consolidate gains and prevent relapse.
  • Remains free of problem behavior, with effective substitutes.

Stage VI – Termination: “I’m not even tempted anymore.”

  • The change has been stable for a least one year.
  • New self-image – new behavior and view of self are consistent. (Non-smoker)
  • Lack of temptation – in any situation (no longer desire(s) to smoke, gamble, abuse food, alcohol, drugs, sex or any other target problem behavior)
  • Solid self-efficacy – possesses a new genuine sense of self-confidence that they can function well without engaging in the former problem behavior.
  • A healthier lifestyle – a way of living in which the old behavior plays no part in one’s life
  • Staying in top psychological and spiritual shape – spends time and energy doing things that enhance self-growth, pursuing dreams, hanging out with healthier functioning people.

Ancillary Stage VII – Relapse/Recycling: “Whoops, I slipped back into my old habit.”

  • A common occurrence which should be anticipated and resolved.
  • Most relapsers do not give up.
  • Research indicates only about 20% of the population make permanent change on the first try.
  • The majority of people fall back to the contemplation or preparation (not precontemplation) stage

Relapse: “Two steps forward and one step back.”

The Spiral of Change

Change Plan Worksheet

The most important reasons why I want to make this change are:

My main goals for myself in making this change are:

I plan to do these things in order to accomplish my goals:

Specific ActionWhen?

Other people could help me with change in these ways:

PersonPossible ways to help

These are some possible obstacles to change, and how I could handle them:
Possible obstacles to changeHow to respond

I will know that my plan is working when I see these results: