The 5 Stages of Behavior Change; Which Stage are You On?

It takes really good, or dire, reasons to change behavior. Change goes against everything that comes with human nature. Change is uncomfortable, unstable, and unfamiliar and is sometimes accompanied by fear, stress, and anxiety. Everyone normally strives for what is familiar, stable, and what is known to be true in life. Just think about your daily activities and see how they are filled with consistency and regularity. Think about how you go to the same barber shop or beauty salon and how you ask for same barber or stylist to cut your hair. What about the route you take to work, the gym, or school. Barring an auto accident or construction, isn’t it always the same route each day? Of course it is. The same can be said when attempting to change your physical activity. The 5 stages of change are designed to help fitness trainers discover the motivation level of a client’s behavior when it comes to change. The 5 stages are pre-contemplation, contemplation, preparation, action, and maintenance.

Stage 1: Pre-contemplation

In this level there is no intention of changing. As a matter of fact, not only is there is no intention of change, but there is no desire of wanting to change. Usually, the reasons for not changing are not too clear or severe. For example, an individual may know that they have to change based on their physical appearance or lack of energy, but they have yet to receive that major “health scare” that’ll spark the desire to change.

Stage 2: Contemplation

In this stage individuals still don’t exercise, but have the thought about exercising in mind. So, there’s at least some sense of changing. As a matter of fact, the thought of exercise may move an individual to become active in the next 6 months. Also, there may be a lot of misconception as to the variables of exercising which may add to the hesitancy of changing behavior.

Stage 3: Preparation

In this stage people occasionally work out but plan to do so with regularity in the coming months. People have a small ounce of faith in the benefits of exercise but are reluctant to make exercise regular due to the unrealistic expectations they may have. So, they may have in mind that they want to lose 20 lbs. in a week or even a month. Unless you’re on the show The Biggest Loser, that is unlikely to happen.

Stage 4: Action

People in this stage are active. However, although they may be exercising regularly they do not maintain their activity for at least six months. Much of the lack of maintenance is due to simple barriers that get in the way. One of them is diet. Diet plays a huge role in not being able to maintain an exercise routine. Many find it difficult to develop a solid meal plan in order to support their physical energy expenditures.

Stage 5: Maintenance

In this stage people are consistently exercising for a period of at least 6 months or more. However, this consistent behavior can easily be impacted by old habits which can lead to old behavior. In addition, this doesn’t mean that you are exercising every single day for six months. Instead, it means that an individual has incorporated a solid exercise routine and schedule that has them motivated to fulfill it.

How to reach the Maintenance Stage

The best way to reach the maintenance stage if you are in the pre-contemplation or contemplation stage is to increase your knowledge about exercise. Become educated about the physical, mental, and emotional benefits of exercising. There are many health websites and blogs full of insightful information on the best ways to adopt an exercise routine. In addition, your motivation will increase if you read about the experiences of people who have lost weight or achieved their “gym goals”.

For people in the preparation stage (Stage 3) setting realistic goals, finding your desired exercise routine, and finding a social support network is recommended. Losing 20 pounds in a week is not so realistic for a beginner. However, maybe losing 3 to 5 pounds a week is. In addition, why not set goals as to the amount of times you want to avoid missing a workout. Maybe 3 days out of the week is your desired goal to make the gym based on your circumstances and schedule. Also, there are certain exercises not many people enjoy that contribute to the hesitancy of starting an exercise routine. Ever heard of the dreaded “sit-up?” Not only are they uncomfortable, but many people don’t enjoy the physical strain this exercise puts on the body, more so the neck and shoulder areas. So, try other exercises that will help you avoid that dreaded sit-up position but will still help you get those six-pack abs.

Finally, getting to the action and maintenance stages (stages 4 & 5) require similar elements. Although more education can help it’s important to set goals in both of these stages. In addition, it is recommended that an individual anticipate barriers to exercise and change workout plans as needed. Creating a variety of workout exercises will help you avoid boredom and redundancy in your routine. It is often said that most people stop exercising, not because it is too hard, but because their routines have become so redundant and boring.

So, out of the 5 stages of behavior change, which stage are you on? It’s important to recognize your level of motivation for exercising so that you can apply the tools that will jumpstart your journey to a healthier YOU. You don’t have to wait for that major “health scare” to get going. I mean why wait for a dire situation to provide the motivation you need to become physically active. You can probably avoid that major health scare if you start an exercise routine right now. In addition, it’s not only about avoiding bad health; it’s about gaining vibrant vitality so that each day becomes more enjoyable. Good health to you!