Understanding the 5 Stages of Change to Achieve Your Goals

New year, new you, new goals. An annoying cliché my dad used to repeat was, “Something has to change for something to change.” In my head, I’d roll my eyes and think, “Duh, Dad,” but in my day-to-day life, I’d keep doing the same things, making the same choices, and still wishing my circumstances were different.

The truth is, change is a crucial part of growth and reaching our goals—and it’s rarely comfortable. Whether you’re thinking about losing weight, quitting a habit that’s no longer serving you, or starting a new job (or even starting therapy), change can feel intimidating and overwhelming. The good news is that it doesn’t have to be all-or-nothing or all-at-once. Understanding the stages of change can make the process feel less chaotic and more manageable, giving you a framework for where you are now and what gentle next step might come next.

change is a cycle

The concept of the five stages of change was introduced by psychologists James Prochaska and Carlo DiClemente in 1983. According to their theory, change is not a linear process but rather a cycle that individuals go through in their journey toward achieving their goals. 

1. The first stage, precontemplation, is a passive state of change. In this stage, people do not feel a need for change. They might not be aware of the issue or its potential consequences. So, like myself, they are not actively seeking change and are resistant to any suggestions. 
   
   
2. The second change, contemplation, is where we can start to see a person move toward wanting to change. During this stage, people begin to warm up to the idea that change is needed. They might start looking at the pros and cons of making a change, exploring different options or methods, or enacting such change. They might also seek advice and support from people within their community or reach out to a professional who has shown they are capable of helping them create the desired change. 
   
   
3. It is usually not until the third stage that we will see a person taking steps to initiate a change in their life. This stage is called preparation. In this stage, people start to take small steps toward making a change. They might join a gym, purchase nicotine patches, or attend therapy sessions. (which is helpful regardless of the change you are trying to make. They have become more committed to change, and their motivation is high.
   
   
4. During the fourth stage, the action stage, individuals actively make changes to achieve their goals. They might be attending regular workout sessions, quitting smoking, or exploring job opportunities. This stage requires a lot of effort and persistence. 
   
   
5. Once a person has initiated and practiced the change for about six months (not perfectly, but consistently making an effort to change), they will be in a place to achieve the fifth stage of change; maintenance. Once the change has been executed, the maintenance stage comes in. During this time, individuals strive to uphold the transition and avoid relapses. They might seek ongoing support, adjust their habits and routines, and celebrate their progress. 

It's important to note that only some people go through these stages in the same order or timeframe. Individuals might also experience setbacks and relapses before reaching the maintenance stage. The key is to remain committed, positive, and self-aware throughout the process. Being aware and better understanding the stages of change can help you tackle any goal more systematically. Knowing that it will take time, patience, and support to maneuver through these different stages can provide a foundation to build on and prevent burnout.

Whether it's to quit smoking, lose weight, or start a business, acknowledging where you are in the cycle is an essential step toward achieving success. I believe that change is never easy, but with patience and perseverance, anything is possible. You can change your story. Learn more about my approach to counseling and behavior change, request an appointment with me, or learn more about our practice at Lifeologie Counseling Austin.

Check out my other blogs below!

You can also see if our growing number of locations includes a Lifeologie Counseling practice near you.