Six Stages of Change

The DiClemente/Prochaska Six Stages of Change were coined twenty years ago following the researchers career-long experience counseling individuals, and groups, suffering from addiction. I first came across these several years ago in the smoking cessation group I belonged to at the time, and I personally believe they are applicable to any positive change we make in our lives.

The theory begins like this: change is a process, it is not something we do in the same way we would put on new clothing, or turn on a light switch. It takes time, and self awareness to change, and individuals do not necessarily go through these stages in order. For illustration, I'll use examples related to nutrition and fitness.

The Six Stages of Change

1. Pre-Contemplation
2. Contemplation
3. Determination
4. Action
5. Maintenance
6. Termination

So, the first of the stages sounds rather odd: What the heck is pre-contemplation? Simply put, we are unaware that change is needed.

When it comes to diet and exercise, most of us are - at least on some level - aware there is a problem. However; we may not yet know if, or how, being overweight and inactive is effecting our longterm, and short-term health. We can't assume, for example, that every individual who is overweight or obese perceives it as a problem. In fact, some of us are just built bigger than others and our size isn't always indicative of any of our metabolic markers for health. (blood pressure, cholesterol, triglycerides, blood glucose etc)

The contemplation stage is, lets be honest here, where most of us find ourselves when it comes to diet and fitness. We know that change is required, but we have no intention of doing anything about it. Many people become perpetually stuck between this stage and the next: determination.

In the determination stage, we have accepted that we need to make some positive changes but what you still need is a plan, some course of action to take. Unfortunately, the diet and exercise industries are usually our, as well as their own, worst enemies here. We are bombarded with so much misinformation and empty promises that it's difficult to make the right ones. We want an answer, and being as over-scheduled and over-stimulate as we are, we want one that is easy and quick. It's easy to get mired, mislead, and lose hope here. Sending us back into contemplation for long periods of time.

We've reached the action stage. We've chosen some plan of action, and we're going to rip the bandage off, and do it. Here is where the choices we made during the determination stage either pay off, or send us backwards, sometimes all the way to back to the contemplation stage. And, that is perfectly normal. No one hits a home run the first time they step up to the plate, and it's unkind to expect yourself to break that rule.

Look at me using a sports analogue...

Lets assume, for the sake of being positive, that we've made good choices and we've found some lifestyle choices we can live with. We are then in what is called the maintenance stage. Relapse is not only possible, it's normal, and illustrative. It may be possible that the choices you've made are not sustainable for you, or are too extreme for your current health and fitness level. It may be advisable to go back to the determination stage, and consider a new plan of action. Most of us will repeat this many times until we finally achieve the last stage of change: termination.

The change has become our new normal.