We’ve just completed another revolution around the sun, reminding us once again that change is the only constant. And it’s also a great reminder that flimsy resolutions, much like the holiday eve they’re traditionally made on, are for amateurs.
Intentional change, however, is the stuff of midlife reinvention — what we’re all about here at Further. This includes specific changes to starting or stopping behaviors (say, quitting social drinking or starting a consistent exercise regimen) and larger, sweeping shifts like launching a new business or taking a midlife gap year.
Ready to take a pro approach to personal evolution and make your resolutions stick for a change? Let’s dig in.
The Stages of Change
The 1970s were a banner time for change — and I’m not talking about the David Bowie classic. Psychologists James Prochaska and Carlo DiClemente, intent on helping people quit smoking, identified a process of change that boiled multiple theories down into a handful of straightforward steps. Their “Transtheoretical Model” (aka “Stages of Change Model”) was based on a simple yet ground-breaking epiphany: people change when they’re ready to.
And, importantly, it’s not an overnight deal, which is why New Year’s resolutions usually fail. Prochaska and DiClemente initially identified five stages of change, which people cycle through:
- Precontemplation: The “denial” phase, where change isn’t considered because you don’t think you have a problem.
- Contemplation: You’re aware making a change could be good, but you’re ambivalent because it seems daunting. Uncertainty can drag this phase out.
- Preparation: You’re ready to start making a plan, so you do things like writing down your goals, identifying what motivates you, and taking baby steps (i.e., joining a gym)
- Action: You’re all the way in, taking concrete steps to enact change. Because this stage is observable, this is often how people characterize making change — but when you skip the first three stages, this phase can easily fall apart.
- Maintenance: The evolution is complete, and you’ve sustained the change for six or more months. It’s an ongoing active stage where you’re focused on keeping going.
Eventually, Prochaska and DiClemente added a sixth stage: termination, where people are positive they won’t return to an unhealthy behavior. However, this is rare and isn’t used in health promotion programs.
Failure is an Option
Today, the sixth stage is widely used to make room for error. Relapse is so common that it’s seen as part of the process. Grant yourself grace, assess where things went sideways, and get back to work.
While relapses can be difficult, the best solution is to start again with the preparation, action, or maintenance stages of behavior change.
Finally, don’t be afraid to ask for help. That alone might be the change you need.
The 6 Stages of Change (Verywell Mind)
