Do You Really Want to Change?

I was first introduced to the Transtheoretical Model of Behavior Change, or TTM, while interning at an in-patient addiction treatment center during the final hours of my counseling degree. The model stayed with me because, more than anything else, when I saw TTM applied I saw it inspire a sense of hope in our clients. 

It gave language to what I was seeing, as clients moved from struggle to victory to struggle once again. It didn’t make meaningful change easy, but if it taught me anything, it was that change is possible. 

TTM is founded on one basic principle: change happens when YOU are ready for it to happen.

Are You Ready?

The TTM was developed by psychologists James Prochaska and Carlo DiClemente in the late 1970s. The theory evolved as they compared the experiences of a group of smokers who quit on their own with those who needed more treatment. They concluded that people quit smoking when they were ready to do so. 

Six stages of change makeup TTM: precontemplation, contemplation, preparation, action, maintenance, and termination.

Precontemplation or Contemplation?

If you haven’t yet taken any actionable steps toward change, you’re likely at either the precontemplation or contemplation stage of change. 

You’ll know you’re in the precontemplation stage because, if you’re really honest with yourself, you don’t want to change. You might not even think you need to change. Maybe you don’t see anything that bad about your thoughts and actions. That lack of desire leads to, well . . . nothing. And that nothing is what lets you know you’re in precontemplation. You haven’t even started thinking about change.  

It’s really at the contemplation stage that the possibility for change starts gaining slow momentum. At this stage, you might start taking a look at your life and begin to evaluate the way you’re going about some things. You might start weight out the pros and cons of what it might look like to change some things. In this stage, you might begin experiencing some feelings of ambivalence–those are those love-hate feelings that are often an area of struggle for people thinking about making some changes.  

Preparation & Action

That slow momentum for change really starts to gain some traction in the next two stages: preparation and action. 

You’ll know you’re in the preparation stage, when you start planning out what it will take to make those changes you’ve been contemplating. This stage can look differently depending on your personality and personal preferences. For example, for some, preparation can take the form of delving into research mode–making time to explore all the different ways to tackle a particular kind of change. For others, it might look like putting together a plan–whether it’s a meal plan, a workout schedule, finding accountability, etc. 

No matter what it might look like for you, those small movements toward action are your clues that you’re in the preparation stage.

You know you’ve finally reached the action stage when all your thinking and planning comes together in that one, first actionable step. You don’t have to do big things to reach the action stage. Even tiny movements forward count. 

This can look like signing up for that class that will teach you that skill, or setting your alarm clock to get you started on that early-day routine you’ve been wanting to adopt. It might also look like joining or creating a support group that can provide feedback, encouragement, accountability, and modeling. In this stage, your desire for change and your behaviors are finally working together. And although that can be challenging, it can also feel great!  

That said, keep in mind that even though your desire and your behavior coincide in the action stage, that doesn’t mean you’re going to be perfect at it. As anyone who’s ever tried to make a change and been successful will tell you, setbacks and relapses happen. When they do, what’s most important is what you do with that very next step. 

Maintenance & Termination

You’ll know you’ve reached the maintenance stage once you’ve reached your desired change and stayed there for at least six months. At this point, action has settled into lifestyle, and you’ve learned to evaluate and take steps to help you prevent future relapses. 

Once you’re in maintenance,  you’re in the home stretch. The final stage of change is termination. You’ll know you’ve reached the end of your change journey, because you’ve created momentum for a new life. You’ve reorganized your beliefs, priorities, and goals. Reaching the termnation stage is a huge accomplishment. 

Ready now?

Making the choice to change and establish new ways of thinking and living is brave. It might mean going against long-established habits and relationships–habits and relationships that have helped you cope and survive but that you recognize no longer sustain the YOU you want to be.  

Learning about the TTM can help you better understand what personal transformation might look like for you. It’s a tool that’s meant to help you as you navigate the challenges that inevitably come with change. 

And the best way to apply it is to do so with the help of specialized support. 

At Lifeologie, we specialize in change support. No matter what stage of change you’re in or between, our curious, knowledgeable, and compassionate team is here to help you achieve your goals. Deep, meaningful change is messy. Don’t go at it alone. Book an appointment today with me or one of our other therapists to get started.