Stages of Transtheoretical Model of Change to Help with New Year's Resolutions
Lasting change starts with understanding the Transtheoretical Model of Change, which outlines five stages. This blog explores each stage and shares how to use SMART goals to turn resolutions into sustainable habits. Start the New Year with a clear plan for success!
Every New Year, millions of people set resolutions with the hope of transforming their lives. Yet, surveys from research centers, say that a significant number of these resolutions fail by February. Why is lasting change so challenging? The answer lies in understanding the process of change.
The Transtheoretical Model of Change, developed by psychologists James Prochaska and Carlo DiClemente, outlines five stages that individuals go through when making changes. Applying this model to New Year’s resolutions can provide a clear roadmap to success.
5 Stages of Change
Stage 1 - Precontemplation, "Not Ready”
In the precontemplation stage, individuals are not yet considering change. An individual might not even know that making a change will benefit them! They might set resolutions because it’s a social norm, but they lack true commitment or awareness of the need for change. For example, someone might declare they want to get better sleep without acknowledging their current habits or lifestyle challenges.
Key Characteristics of this Stage:
Lack of awareness: The individual doesn’t fully recognize the need for change.
Defensiveness: They may resist advice or external encouragement.
Wishful thinking: Resolutions are made without a realistic plan.
How to Navigate This Stage:
To move forward, self-reflection is essential. Journaling or talking with a close friend may help identify areas for improvement. Potentially ask yourself: Are there new habits that might help my health or habits that are hurting me? Anything that might bring me more joy?
Rather than jumping into action (i.e. buying new workout gear or that alarm that mimics the sun), focus on understanding why the resolution matters and what benefits change could bring.
The five stages of The Transtheoretical Model of Change are all important to eventually lead to the goals and sustainable solutions you are seeking.
Stage 2 - Contemplation, “Thinking About It”
In the contemplation stage, individuals begin to recognize the importance of their resolutions but feel torn about making the necessary changes. For example, someone might want to read more books, but struggle with finding time in their busy schedule.
Key Characteristics:
Ambivalence: They feel both motivated and hesitant.
Research mode: Gathering information about how to achieve their goals.
Internal conflict: Balancing the desire for change vs. sticking to the routine that they know.
How to Navigate This Stage:
Focus on clarifying motivations. Ask questions like, “Why is this resolution important to me?” and “What will my life look like if I succeed?” Creating a pros-and-cons list or visualizing the outcome can help solidify commitment. You may also take a look at the parts of you that are showing up. For example, maybe there is a part that wants to be the best version of you and another part that feels too tired. Understanding the different parts of ourselves that are at play can help us learn to manage and attend to all parts needs.
Stage 3 - Preparation, "Getting Ready”
The preparation stage is where individuals start setting the foundation for success. For New Year’s resolutions, this might mean purchasing new workout shoes, finding new recipes, or scheduling specific times for self-care activities.
Key Characteristics:
Planning: Creating a written or mental to-do list of what needs to be done in order to achieve the resolution.
Gathering resources: Acquiring tools or support systems to assist in the goal.
Building confidence: Setting small, achievable goals to generate momentum.
How to Navigate This Stage:
Develop a clear, actionable plan. Break the resolution into smaller milestones and anticipate potential obstacles. For example, if the goal is to save money, create a budget and identify areas to cut back. Enlist accountability partners to provide encouragement and keep you on track.
“Just do it!” is easier said then done, but taking one step at a time will help you and is an important step in behavior change.
Stage 4 - Action, "Doing It”
The action stage is where resolutions come to life. This is the phase of actively working toward the goal, such as sticking to a workout schedule, reading before bed instead of scrolling, or tracking expenses.
Key Characteristics:
Consistency: Regularly engaging in new behaviors.
Effort and focus: Actively overcoming challenges to stay on course.
Visible progress: Seeing tangible results from actions taken.
How to Navigate This Stage:
Celebrate small wins to maintain motivation. If setbacks occur, avoid self-criticism and instead focus on what you can learn from the experience. Adjust your plan as needed and stay connected with supportive friends or groups who share similar goals.
Relapse (or “whoops” if we are being kind to ourselves) -A Common Detour
Going back to an old behavior or skipping out on a new one, is a natural part of the change process and can happen at any stage. For New Year’s resolutions, this might look like having a week where you scroll on your phone every night before bed, skipping meal prep, or overspending at your favorite store. While this can feel discouraging, it’s an opportunity to learn and recalibrate.
How to Handle a Whoops Moment:
Practice self-compassion: Avoid self-judgment and focus on the progress made so far.
Identify triggers: Reflect on what led to the moment and how to prevent it in the future.
Recommit: Return to your plan with renewed determination and revised strategies.
SMART Goals - Turning Resolutions Into Reality
To make New Year’s resolutions more achievable, it’s essential to set SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound—a framework that ensures goals are clear and actionable.
Example of a Smart Goal: Goal is to reduce scrolling on phone in bed.
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Specific: Clearly define your resolution. Instead of saying, “I want to scroll on my phone less” specify, “I will put my phone on my charger, away from my bedroom, at x time and engage in reading a book.”
Measurable: Include a way to track progress. Things you may want to track: Screen time, number of books read, or how you sleep- to see if there is any correlation.
Achievable: Ensure the goal is realistic given your current circumstances. Setting smaller, incremental targets can prevent overwhelm. You might start trying this goal 1-2 nights per week and see how you feel.
Relevant: Align the goal with your values and priorities. Ask yourself, “Why does this resolution matter to me?”
Time-bound: Set a deadline to create urgency. For example, “Instead of scrolling on my phone at night, I will read 2-3 books per month.”
Why SMART Goals Work:
Using SMART goals helps break down large aspirations into manageable steps. This approach increases the likelihood of staying motivated and reaching your goals, as each milestone can help to increase your motivation. Moreover, SMART goals provide a structured framework that helps mitigate the risk of feeling overwhelmed. By focusing on one step at a time, you’re less likely to abandon your resolution altogether.
Final Thoughts - You Can Reach Goals!
New Year’s resolutions often fail because people approach them without understanding the process of change. By recognizing which stage you’re in, you can set realistic goals, develop effective strategies, and navigate challenges with confidence. Incorporating SMART goals into this process ensures clarity and accountability, making it easier to turn resolutions into lasting habits. The journey might be challenging, but each small step forward brings you closer to your ultimate goal—a healthier, happier, and more fulfilled version of yourself.
Need support sticking to your resolutions or making changes in your life? Life transitions therapy could help.