Models for coaching
Stages of Change
Useful in coaching for Making a Change, Self-Awareness, Understanding Behaviour
- What is the Stages of Change model?
- How is the Stages of Change model used in coaching?
- How to use the Stage of Change or Transtheoretical Model
- The 6 Steps of the Stages of Change
- 1. Precontemplation – Stages of Change
- 2. Contemplation – Stages of Change
- 3. Determination – Stages of Change
- 4. Action – Stages of Change
- 5. Relapse – Stages of Change
- 6. Maintenance – Stages of Change
- Summary of the Stages of Change or Transtheoretical Model
- Stages of Change Template
What is the Stages of Change model?
The Stages of Change or Transtheoretical Model was created after researching how some people are able to sustain changes to their behaviour or habits and others struggle.
It aimed to understand what the common characteristics were for people who found their new behaviours stuck, and the approach they took to achieving it.
Originally developed by Prochaska and DiClemente in the late 1970s, who were looking at smokers who were able to quit on their own, it offers us a model to making behavioural change stick.
How is the Stages of Change model used in coaching?
The Stages of Change, or Transtheoretical Model, can be used for anyone who wants to make changes to their behaviour, life circumstance or habits. Some people find it useful to have a visualisation of their change process so they can refer back to it as they progress.
It’s used as a roadmap or guide to work through behavioural change and a helpful tool for people who are finding it difficult to implement new ways of doing things. This is particularly useful in habit formation, which is generally considered an important step in building long-term behaviour change.
All behavioural change is hard (otherwise we’d be doing it already) and requires a significant amount of willpower. The Stages of Change is a helpful model to use in coaching and to work with individuals when they become stuck or find it difficult to make their desired habits stick.
Uses for the Stage of Change:
- To make behavioural changes in your life to move away from unhealthy habits.
- To understand why life changes might be failing to happen.
- As a route map to implement your own life changes.
How to use the Stage of Change or Transtheoretical Model
Below is an outline of the various steps of the Stages of Change Model. It walks through the 6 stages of change and outlines the process for each.
The 6 Steps of the Stages of Change
The Stages of Change is broken down into 6 steps. Bear in mind that everyone works through these steps slightly differently so use it as a rough guide rather than a solid step-by-step guide.
It’s also completely possible, and likely, to relapse as you work through it.
The six stages are:
- Precontemplation
- Contemplation
- Determination
- Action
- Relapse
- Maintenance
1. Precontemplation – Stages of Change
During this stage, people are not considering change and have no plans for it. They may be defensive about the idea of making change or justify their behaviour/habits as acceptable.
It may be people are not aware their behaviour or habit is damaging, or could be in denial about it and refuse to accept it as a problem. This stage can last weeks, months or years and change is impossible without moving past it.
Characteristics
- Denial
- Hostility to make change
- Ignorance to the problem
Questions
- What impact is this behaviour having on you and others?
- Have you tried making a change before? What happened?
- What benefit does your current behaviour provide?
Strategies
- Self-reflect on your behaviour and actions.
- Analyse the root causes and rationale for these behaviours.
- Consider a life without these behaviours.
2. Contemplation – Stages of Change
During this stage people are beginning to consider making a change and recognise their current behaviour as unhealthy or unproductive. It’s an exploratory stage where research, insight and self-reflection play a part.
In this stage people may be weighing up the long-term benefits of making a change with the short-term cost/effort. It’s a period of deliberation where there is some consideration and awareness that things could change.
At this stage, no decision to change has been made and it’s easy for some to become stuck and not progress on from contemplation.
Characteristics
- Conflict between making a change and status quo.
- Ambivalence towards the change.
- Weighing pros and cons with hesitancy.
Questions
- What are the benefits of making this change?
- How would it feel to take the first few steps?
- What would your future self ask you to do?
Strategies
- Invest time in exploring the benefits of making the change.
- Explore how ready you are to make the change.
- Understand what’s stopped you in the past.
3. Determination – Stages of Change
In this stage, people have made a commitment to change. There’s an awareness and desire to change and a recognition of the benefits.
This stage acts as a research process where information, ideas and possibilities are generated.
Characteristics
- Collecting information.
- Generating ideas and possibilities.
- Focusing on small, incremental changes.
Questions
- How can you make the change small, manageable and achievable?
- How will you know when you’ve achieved your daily goal.
Strategies
- Make your commitment public.
- Write down and document an action plan.
- Choose small, regular steps (one day at a time).
4. Action – Stages of Change
During this stage, people take action to start making changes. This stage is most successful if pervious steps have already been taken and given enough consideration.
This stage is often iterative, as ideas and methods are experimented with. Equally, the level of behavioural effort (or willpower) will play an important part in sustaining this stage.
During this stage, people take action to start making changes. This stage is most successful if pervious steps have already been taken and given enough consideration.
This stage is often iterative, as ideas and methods are experimented with. Equally, the level of behavioural effort (or willpower) will play an important part in sustaining this stage.
Characteristics
- Taking small, gradual steps towards reaching a goal.
- A “day at a time” approach.
- Observable action towards the desired goal.
Questions
- What are the small steps you will take daily?
- How can you reward your efforts?
- What is likely to derail your efforts?
- How can you spot these early?
Strategies
- Focus on small, gradual but consistent changes.
- Reward the small successes.
- Get external support and encouragement.
5. Relapse – Stages of Change
Relapsing is a natural part of making behavioural change. It is the deciding point where people either revert to their previous behaviour or choose to stay the course.
Relapsing is inevitable and can cause feelings of frustration, which in turn cause a shift back to the unhealthy behaviour. It’s important to accept that relapsing is a completely natural part of trying to make changes (if it was easy, we couldn’t need a model for it!).
What’s critical is choosing to get back on track as quickly as possible. Relapse is often the point people give up because the unhealthy behaviour is often a defence mechanism to stress (and feeling like you’ve failed is stressful). Self-compassion and lack of judgement are useful tools in continuing with your journey – it’s far better to try and fail than never try in the first place.
Characteristics
- Disappointment and frustration.
- Feelings of failure or low self-worth.
- Reengaging to unhealthy behaviour to alleviate feelings.
Questions
- How many times have you succeeded vs this time you’ve failed?
- What one, small thing can you do to get back on track?
- How will you feel tomorrow if you make the effort today?
Strategies
- Accept that relapse is a natural part of shifting behaviour.
- Get back to the plan the same day (don’t wait until tomorrow).
- Remind yourself of the end goal.
6. Maintenance – Stages of Change
Maintenance involves the continual work and monitoring of your new behaviour. It is the gradual embedding the new behaviour over time.
It’s generally considered that several months need to pass for a habit to start sticking. This can be a difficult time as boredom can creep in and willpower diminish.
Characteristics
- Avoiding the temptation to slip into old habits.
- Continual, and daily steps towards a goal.
Questions
- How are you reminding yourself of your successes?
- How can you show self-gratitude daily?
Strategies
- Focus on one day at a time. Try to avoid long-term action planning.
- Find ways to connect with your original reason for starting.
Summary of the Stages of Change or Transtheoretical Model
The Stages of Change model is a way to make change in your life and sustain that change.
Stages of Change Template
Use the template below to start thinking about making your own changes and avoid the pitfalls of making long-lasting, sustainable change.
Download Stages of Change Template
Click the link to download this Stages of Change / Transtheoretical Model template.
Other Coaching Models
Here’s some more helpful coaching and self-reflection models
Four Laws of Behaviour Change
Jung’s Model of the Psyche
