Change is rarely linear. Whether you’re healing from addiction, recovering from trauma, or working toward healthier behaviour, it’s essential to remember: change is a process, not a single decision. The Stages of Change model, also known as the Transtheoretical Model, offers a compassionate roadmap for this journey. It helps us understand where we are, why we might feel stuck, and how we can move forward with clarity and kindness toward ourselves.
Let’s explore these stages and how they relate to your recovery while drawing on Martha Beck’s Change Cycle, which beautifully complements this process by offering a deeper emotional perspective.
1. Precontemplation: Not Yet Ready
At this stage, you may not yet see the need for change. Maybe the behaviour feels too overwhelming to address, or you’re unaware of its impact on your life. It’s a stage of inertia—often marked by denial or avoidance.
Martha Beck’s “Square One” aligns with this stage. It’s a time of dissolution, where life as you know it may start to unravel. You might feel stuck, lost, or unsure, which can trigger fear and resistance.
Compassionate Tip:
- Be kind to yourself. Awareness takes time. Ask gentle questions: What might life look like if I were open to change?
2. Contemplation: Considering Change
Here, you start to sense the need for change. You weigh the pros and cons, questioning whether the effort is worth it. You’re gathering information but haven’t yet taken action. This stage is a turning point, but it can also feel frustrating because you’re still uncertain.
Martha Beck calls this Square Two: a phase of dreaming and scheming. It’s a time of possibility, where you begin imagining a new way of being.
Compassionate Tip:
- Allow yourself to dream. Write about the changes you desire, even if they feel far off. Begin to trust that imagining a new life is the first step toward creating it.
3. Preparation: Getting Ready
Now you’ve decided to make a change and begin planning small, manageable steps. Maybe you’re setting goals, seeking support, or gathering resources to help you succeed.
Martha Beck describes this as Square Two’s planning stage, where the seeds of your dreams begin to take shape. You’re preparing to take courageous action.
Compassionate Tip:
- Start small. Change doesn’t need to happen all at once. Break your goals into bite-sized, achievable steps. Celebrate each one.
4. Action: Actively Changing
This is where the work happens. You’re actively implementing the change—whether it’s breaking old habits, building new routines, or developing healthier coping strategies. The action stage requires effort, focus, and commitment.
In Martha Beck’s cycle, this aligns with Square Three: heroic action. You step into the discomfort of growth, bravely challenging your old patterns.
Compassionate Tip:
- Be patient with yourself. Progress isn’t perfect, and setbacks are part of the journey. Show yourself the same compassion you would offer a loved one.
5. Maintenance: Sustaining Change
Here, you’re working to maintain the new behaviour and prevent relapse. This stage is about building resilience, solidifying new habits, and creating a sustainable foundation for long-term change.
Martha Beck refers to this as Square Four: the promised land—where you integrate the changes into your life. The new habits feel more natural, and you experience greater peace.
Compassionate Tip:
- Continue nurturing your growth. Reflect on what works, stay connected to supportive people, and remind yourself of how far you’ve come.
6. Termination: Fully Transformed
In the termination stage, the new behaviour is fully integrated into your life. You no longer feel tempted to return to old patterns. While not everyone reaches this stage, it’s a place of transformation and freedom.
Martha Beck’s Square Four aligns with this stage as well—it’s where the cycle completes, and you feel a deep sense of purpose and alignment with your authentic self.
Compassionate Tip:
- Honour this transformation, but remember, life is cyclical. New changes and challenges will always arise. You are strong and capable of navigating them.
Change Is Not a Straight Line
The Stages of Change remind us that healing and transformation are not linear. You may move back and forth between stages, experiencing setbacks or pauses along the way. This doesn’t mean you’ve failed—it means you’re human.
With Martha Beck’s Change Cycle as a companion, we can approach each stage with greater self-awareness and compassion, trusting that even the most difficult phases hold seeds of growth.
Appreciate Your Progress
“Appreciate how far you’ve come, even if you’re not where you want to be yet. Every step forward, no matter how small, is progress worth celebrating.”
Let’s Work Together
If you’re ready to take the next step toward lasting change, I’m here to support you. Book a one-on-one coaching session to explore where you are in the change cycle and develop a personalised plan to move forward with clarity, courage, and compassion.
Your Next Step
Where do you find yourself on this journey? Are you contemplating change, preparing for action, or actively working toward transformation? Wherever you are, know this:
Change is a process. Be patient, be kind, and trust that you are moving forward—one step at a time.
