06/09/2026
Ever heard of the Transtheoretical Model (TTM) by Prochaska? It helps to understand how we change our behaviors, and has five stages:
Stage 1: Precontemplation – You’re not even thinking about changing yet (no plans in the next 6 months).
Stage 2: Contemplation – You’re aware and thinking about it, but not ready to start (ambivalent, weighing pros & cons).
Stage 3: Preparation – You’re planning to take action soon (within the next 30 days) and may have small steps ready.
Stage 4: Action – You’ve started making real changes (consistent for less than 6 months).
Stage 5: Maintenance – You’ve kept the new habit going for more than 6 months and it’s becoming a habit
This model is a helpful way to think about making your habits stick. Pick one habit you want to improve. Then quickly identify which stage you are in with these questions:
Planning to change in the next 6 months? (No = Stage 1)
Planning to start in the next 30 days? (No = Stage 2)
Already started? (No = Stage 3 |
Already started 6 months ago? = Stage 5
Once you know your stage, take one small step to the next one:
Stage 1 to 2 (Precontemplation → Contemplation)
Get a little curious. Read one short article, watch a 1-minute video, or ask: “What’s one good thing that could happen if I changed?”
Stage 2 to 3 (Contemplation → Preparation)
Write down 2–3 reasons why you want the change. It's helpful to think about the pain in your life associated with NOT making this change, also. Then pick a realistic start date in the next 30 days and include one small step you can take.
Stage 3 to 4 (Preparation → Action)
Do that first small step today or tomorrow. Put it in your calendar and tell one person you trust that you’re starting. They will help hold you to it.
Stage 4 to 5 (Action → Maintenance)
Track it! (calendar checkmarks work great). When you slip, quickly ask “What caused that?” and get back on track. After 6 months of intentional work it gets much easier.
Stage 5 (Maintenance — you’re here!)
Keep it fresh: mix it up when bored, have a backup plan for hard days, and feel proud of your new habit.
The key here is to move through one stage at a time, and build progress incrementally.
Let me know how it goes so I can cheer you on as you make big changes in your life!
