Stages of Change (Transtheoretical Model)

The Transtheoretical Model (TTM), developed by Prochaska and DiClemente (originally for smoking cessation), describes behavior change as a process through stages rather than a single event. It's widely applied to exercise adoption and adherence.

The five stages:

1. Precontemplation — not intending to change in the foreseeable future (often unaware or discouraged). Support: raise awareness, information, no pressure to act.
2. Contemplation — aware of the benefits, considering change (often within ~6 months) but ambivalent. Support: weigh pros/cons, tip the decisional balance.
3. Preparation — intending to act soon (often within ~30 days) and taking small steps (e.g., joining a gym, buying shoes). Support: concrete planning, set a start date, SMART goals (see goal-setting-smart).
4. Action — actively doing the new behavior (commonly framed as the first ~6 months). Support: reinforcement, problem-solving barriers, building habits (see habit-formation).
5. Maintenance — sustaining the behavior (~6+ months), working to prevent relapse. Support: relapse prevention, identity reinforcement, keeping it intrinsic.

Key ideas:

• Change is often cyclical, not linear — people relapse and re-cycle through stages; this is normal, not failure (see lapse-vs-relapse).
• Match the intervention to the stage — pushing an action-stage plan on a precontemplator fails. Motivation shifts from more external in early stages to more intrinsic/self-determined in maintenance (see self-determination-theory).
• Self-efficacy rises and the perceived "cons" fall as people advance (see self-efficacy).

• Five stages: precontemplation → contemplation → preparation → action → maintenance.
• Rough time markers: contemplation ~within 6 mo, preparation ~within 30 days, action ~first 6 mo, maintenance ~6+ mo.
• Change is cyclical; relapse and re-cycling are normal.
• Match support to the stage; motivation shifts external → intrinsic across stages.

• self-efficacy — rises across the stages.
• goal-setting-smart — used in preparation/action.
• lapse-vs-relapse — the cyclical nature.
• self-determination-theory — motivation quality shift.