The following stages of behavior change are referenced and discussed in Amy Morin’s book “13 Things Mentally Strong People Don’t Do”. These stages follow the path that each decision of behavior change must take in order to be sustainable and create lasting change. We will follow these steps with a common example of behavior change that individuals struggle with, but these stages can be applied to any situation in which you desire changing your behavior.
For our example, we will be focusing on changing your diet to eat more healthy foods. Follow along below with these stages below!
Precontemplation
In the precontemplation stage, you have not yet identified the need to change. This is prior to acknowledging that you have a problem. As always said, the first step in changing a problem is identifying that you have one. You may avoid the potential problem by dismissing any signs that a problem exists.
Following our example, a person may refuse to acknowledge comments from their partner or family or friends that their energy levels seem to be lower when they eat more processed foods, they may refuse to go to the doctor to acknowledge signs that their diet is unhealthy, and continue to eat heavily processed fast food.
Contemplation
This is when you consider the pros and cons of making a change. In this step of behavior change, you are actively trying to understand how to make changes in your life. You will most likely have the desire to change, but may be unaware as to what process to follow to create change – you may feel stuck in your old behaviors.
Within our example, someone can acknowledge that their diet is affecting their life in terms of their weight, their energy levels, and other health complications like their blood sugar levels or cholesterol levels. However, they often feel stuck in a pattern of cravings and convenience of fast food and are unsure how to start the transition to a healthier diet.
Preparation
In the preparation stage you establish the plan to change. This step includes concrete steps as to how you will change your behavior. You will have created a schedule for when and how you will change your behavior.
In our example, the preparation stage would include a schedule for all behaviors that relate to their eating habits. For example, this would include a plan for what day and time they will go to the grocery store for shopping, how much they are going to spend, what they will spend their money on, what recipes and meals they will create from the groceries they buy and when they will cook. The details of the process are decided upon in this stage.
Action
In the action stage, concrete behavioral change happens. This step is when you act on the behaviors you planned in the step before. You choose to follow through on the behavior and schedule you created for yourself.
Following our example, this is where you follow through the preparation stage. You begin to shop, cook and eat the meals and recipes you had decided upon in the preparation stage at the times that you planned to avoid decision fatigue later in the week.
Maintenance
This is when you plan ahead for obstacles. The most dismissed stage of behavior change, but one of the most essential to create lasting change is maintenance. Maintenance is the stage of behavior change in which you establish a plan for how you can stay consistent and what you would do in the case that you fall off of your schedule.
In our example, we now plan for whatever obstacles we may encounter. What happens to your plan of action when you’ve had a long day of work and don’t feel like cooking? Do your actions change when you travel out of town – how do you continue to eat healthier when not in your normal routine? What if the meals you planned for yourself is not enough and you are still hungry after dinner? All of these contingency plans need to be addressed to create lasting change in your life.
If you’d like to read more about the three layers in which you can plan to change your behavior – read this article here!