About Steven AitchisonChanging your life with the Cycle of Change Model
The cycle of change model is for anybody looking to make a change in their life, be it small or large. You will normally do this on an unconscious level. Knowing this process can make a huge difference in the changes you are trying to make in your life. So what we will do here is bring this process into your subconscious and you can find out where you are in the cycle of change and make adjustments accordingly.
This model was originally developed in the 1970’s and 80s by James Prochaska and Carlo DiClemente. It was originally used for smoking cessation but they soon found it could be a transferrable model used for making changes in any area of your life. Today it is used by drug and alcohol workers.
Working with the cycle of change
Think of something you want to change in your life just now. It could be a habit you want to rid yourself of, it might be a goal you have in mind. Now, keep this in mind when I explain the cycle of change model and figure out where you are on the model:
Pre-contemplation Stage – This is the stage where you are not really interested in change. You might be forced into thinking about a change due to your family or friends but you don’t see any problem with a habit or a behaviour.
Contemplation Stage – At this stage you are thinking about changing some aspect of your life. It could be something like getting fitter, giving up smoking, going on a diet, going to university, getting a new job or anything you are thinking about changing. At this stage it’s just a thought but it’s important to note that this is the start of any change.
Preparation Stage – At this stage you are making preparations to make a change in your life. You might have checked out the cost of the local gym, or checked out some university courses, or made preparations to get a new job, any change really. The important point is you have made some preparations and you are one step further to your goal.
Action Stage – This is the stage that requires the most time and energy and is the stage where you actually take the action to change. You have started going to the gym to get fitter, you have cut down on your food intake, you have given up smoking or you have applied for new jobs etc.
Maintenance Stage – Now that you have taken the action stage you want to maintain your new habit, behaviour, or attitude. To maintain yourself at this stage requires you to keep taking action and being mindful not to go back to your old ways.
Relapse Stage – This is the stage when you have reverted back to your old behaviours, attitude or habit. This can be a temporary stage and is part of the process and if you do fall into this stage you shouldn’t feel discouraged at all as it is all part of the learning process and the cycle of change.
How the cycle of change can help you
Knowing that there is a process to changing your life can be a great help to some people and can help in the difficult times of relapsing.
Are there any changes you are looking to make in your life? Find out where you are on the cycle of change model or have you made a change and you are in the maintaining stage?
This is a good model to work with if you have a goal in mind and are looking for positive changes to occur in your life.
Termination of the stages – You will look back one day after you have changed your behaviour, habit or attitude for good and reflect on where you were before. Now is the time to look forward and enjoy this new you and possibly use it as motivation to change further. Looking back on your past successes is a great way to keep you motivated and to be proud of your achievements in the past. Remind yourself often of your successes as there will come a day when you will need to motivate yourself to change again and these successes will help you.
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This is a very actionable model for initiating personal change on any level, and in any area of life. The overlaps are interesting to contemplate as well. I like it.
very nice model to change
Thanks for this article. I usually fail at the action stage, but that is the most important stage of all.
Great article. I think it’s worth mentioning that while you may have grandiose ideas for wanting to change your life; it is often easier said than done and takes a great deal of patience and discipline. I’d grab a buddy and do it together!
Thanks for all the comments guys.
e-cig – That’s the thing about this model without any one stage it would all collapse, every stage is as important as the next. There are stages where more energy and more time will be expended, but they’re all still important.
MHR – Totally true and think shoudl always be done with suppport from your loved ones and friends.
The Cycle of Change is useful but I think it could be more useful with a “family” dimension added. In the broadest sense we are all a part of a family and it’s our relations to this that affects us significantly.
When I look at this chart and big changes I’ve made in my life I can see how they all match up to how those came around. Very interesting read thanks.
taking action is always a big problem for a lot of people.
sometimes we do have a great ideas but we dont know how to take action to make a realistic idea.
that is why most of people failed to get what they wanted …
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thank for this good artikel.this concept is very nice to apply in my daily life
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Aboslutly love it! I think it’s worth mentioning that while you may have grandiose ideas for wanting to change your life; it is often easier said than done and takes a great deal of patience and stock market today discipline.
If someone is contemplating making a major life change a large percentage of people will find it very hard to take the first step, if the path looks to be an uphill struggle, it takes great bravery to take that path, anything that can help them is a great boost.
Hi,
I love this model and thanks for letting us about
I wish it could change life :p
Regards,
Moreish
Construction Company New York
Nice, but:
1. How do people with low energy levels (due to depression or temperament) come into the Preparation and Action Stage? A lot of easily manageable sub-steps should be inserted here.
2. Before the Maintenance Stage there should be a Check whether it is rational to continue.
3. It should be graphically indicated that the Relapse Stage is not always necessary. And if it occurs, what comes after it?
4. The existence of the Pre-contemplation Stage in the cycle suggests that there are recurring problems (of the same kind?). This may be or not be the case.
5. Why petals? What’s at the center?
Thank you. Great to find P & D’s original model – been looking for the original 7-staged one for ages (originally came upon it in OU study days back in 1986).
I certainly would find it useful if the original ‘jump in and out’ arrows were inputted on yours – just to show that “it’s recognised that individuals tend to ‘jump in and out’ of the cycle at specific ‘challenge’ points” – this I feel gives individuals a feeling of being ‘human’ and not a ‘failure’ if they do ‘jump out’ before the relapse stage.
Awesome website, this is the kind of thing all people should be reading. Positive stuff!!!!!!
Seems to be really interesting. But has anyone really tried it? How was it? Does it really help?
Great model but it does rather depend upon whether you can carry out the action stage doesnt it. I think you regularily need to try things outside your confort zone then it becomes easier to get thru your problems as they occur
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Im currently doing health promotion for my nursing course and had picked this model from a few books I had read, must say the way you have done it is very simple thank you