The Transtheoretical Model of Change

With the New Year rapidly approaching, I would like to discuss New Year's Resolutions, or more specifically, change. Have you ever set a goal with the intention of bettering yourself or your life, hoping to stick to it, but give up within the first half of the year? So have I.

Change is hard, and when we do not see the desired results immediately or relapse to previous behaviors, we tend to become discouraged and give up on ourselves. This is where the Transtheoretical Model of Change (TTM) comes into play. This model (introduced to me through my health coaching course) acknowledges that lasting behavioral change is a nonlinear and multistage process. It is built around the idea that regression is inevitable, and offers steps to return to whenever one finds themselves in that situation.

The stages of the TTM include precontemplation, contemplation, preparation, action, maintenance, and termination. Also, there is an extra stage named recycling, which can occur at any point in the TTM. Let’s walk through the stages with an example scenario where your friend is attempting to make a behavioral change: the desire to quit drinking soda.

In the precontemplation stage, you have no desire to change and may not understand that your behaviors are problematic or unhealthy. In the soda context, your friend is actively drinking soda everyday with the intention to continue. No matter what anyone says about this habit, they ignore the suggestions to quit.

In the contemplation stage, you are aware of the consequences of your behavior and how beneficial it would be to change. You are uncertain about changing, but are starting the process of readying yourself for change. For your friend trying to quit soda, they are now listening to their loved ones or doctor about the dangers of consuming sugary drinks on a regular basis and are thinking about changing their habit. They are now realizing the benefits of cutting down their soda consumption.

During the preparation stage, you are now ready to make a change and are currently researching methods and making plans to carry out this change. Your friend would be consulting with their doctor about the best methods to quit drinking soda and researching online about healthier alternatives. At this stage, they are constructing a plan and would like to implement it very soon.

The action stage is where you would start your behavioral change. Since it is a new process, you are learning which methods work best for you and are making adjustments accordingly. However, you are making good progress. In the soda example, your friend is beginning their plan to quit drinking soda by gradually decreasing the frequency of consumption, switching to flavored sparkling water, etc. Whichever method they choose, they are making changes and hyping themselves up throughout the journey whenever necessary.

In the maintenance stage, you have successfully changed and have maintained healthy behaviors for at least six months. Also, your new behaviors are now habitual. Your friend would have not drunk soda for at least six months and is strictly drinking water. Even though it has been a tough journey, it is now habitual for them to reach for a bottle of water instead of a can of soda whenever they are thirsty.

During the termination stage, your changed behavior is now a part of your daily life and you have zero temptations to revert back to old habits. For your friend, they are no longer thinking about drinking sodas, and ensure that they drink at least the daily recommended amount of water. They are committed to staying healthy and are making additional lifestyle changes accordingly.

One day, your friend has a strong craving for a soda and is in an environment where the beverage is easily accessible. They try to ignore it with some mindfulness exercises, but ultimately cave into the desire. This is where the recycling stage comes in. In this stage, your hard work is undone and you need to return to a previous stage in the cycle to continue changing your behavior. So, in the soda example, your friend would brush off any negative feelings, throw away the rest of the soda, and dive into creating and implementing a new plan for change.

Lasting change is not linear, and will not happen by wallowing in our missteps. So, it is important not to give up whenever we encounter the recycling stage, which, for many of us, is inevitable.

As you begin to contemplate your New Year’s Resolution, or the behavioral changes you would like to make in order to become a healthier version of yourself, I encourage you to keep the TTM in mind. With this model, change will come easier as it will supply you with the “time to integrate new thoughts and behaviors at a sustainable pace that will lead to lasting results” (Institute for Integrative Nutrition).

The Transtheoretical Model of Change

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