Framework · James Prochaska and Carlo DiClemente
Stages of change (Transtheoretical Model)
People move through stages — not yet considering change, considering, preparing, acting and maintaining — and need different approaches at each.
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People move through stages — not yet considering change, considering, preparing, acting and maintaining — and need different approaches at each.
How to use it with a real habit
- Ask whether you’re still deciding or already acting.
- Use pros and cons when deciding.
- Use plans and support when acting.
What the evidence says
Evidence mixed: Some studies support it and others do not, or early findings shrank when researchers tried to repeat them. The lesson explains both sides.
Very widely used; also strongly criticised for arbitrary stage boundaries and weak evidence as a way to match help to stages.
Limits
- The stages are a conversation tool, not firm categories.
Sources
- Prochaska & DiClemente (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology. doi:10.1037/0022-006X.51.3.390
- West (2005). Time for a change: putting the Transtheoretical (Stages of Change) Model to rest. Addiction. doi:10.1111/j.1360-0443.2005.01139.x
- Changing for Good — James O. Prochaska, John C. Norcross & Carlo C. DiClemente (1994)
Related techniques
- Pros and cons, honestly — List what the habit gives you and what it costs — both sides, honestly. (Conceptual framework)
- Make a commitment — Say or write, clearly, that you will do it. (Evidence mixed)
- Write a recovery plan — Decide in advance what you’ll do after a gap — before the gap happens. (Research-supported)