So you made a New Years Resolution or you’ve set goals for yourself in 2024, (good for you!), but now what?!

Do you find that following through can be challenging or frustrating?

Maybe this is because your goals are out of alignment with where you are in the stages of change.

We’re going to outline the stages of change for you to gain awareness of where you are now and offer some ideas or steps you can take to best align your goals with your reality.

(Or if you prefer to listen - we did a podcast on this that you can listen to by clicking here.)

The Steps of Change According to TTM  (Transtheoretical Model). These steps are presented as being linear but they are not. It is normal to move through these at a varied pace and order.

Step #1: Pre-contemplation

• In this step you are unaware, resistant, or not yet thinking about change.

• If you’re reading this then this isn’t you.

Step #2 Contemplation

• You have some awareness and you’re recognizing there is a problem you’d like to solve.

• You will start weighing the pros and cons of change and thinking about what that might look like.

TIP: Set a time frame to make a decision. Lingering in the contemplation phase for too long can become toxic if you’re holding yourself back from making a decision, even if that decision is a no. Deciding to set a goal aside is okay. Ask yourself what’s stopping you from taking the next step of getting more information?

Step #3 Preparation

• In the preparation stage, you have made the decision to change and can make a commitment.

• You begin to take small steps toward making the change, such as gathering information, setting goals, or developing a plan of action.

• We can help you create a realistic plan that you will want to implement. Book a free discovery call to get more information!

TIP: Planning can feel like taking action, but sometimes people get stuck in the plan without doing the plan. A determined time frame is helpful here as well.

Step #4 Action

• You’re doing the doing, following through on the plan.

• You’re making new habits!

• You’re overcoming problems and obstacles.

• This often involves the implementation of specific strategies and requires a significant commitment of time and energy.

• Working with a Coach or Therapist can help keep you going.

Step #5 Maintenance:

• Your new habits are integrated and you do them without as much thought

• The maintenance stage involves sustaining the changes made during the action stage.

• Individuals work to prevent a relapse into previous behaviors and consolidate the gains achieved.

• This stage is important for long-term success, and individuals continue to practice

*Remember, these steps are not necessarily linear. For example, if you have an “off” day while in action or maintenance it doesn’t mean you’ve ruined it or have to start over.

Some other “steps” or concepts to consider…

This information comes from the Integrated Behavioral Model or IBM.

Attitudes:

• Attitudes refer to an individual's positive or negative evaluations of performing a particular behavior. Positive attitudes are associated with a higher likelihood of forming an intention to perform the behavior.

• For example, if you think that you don’t belong at a gym (or in a class) because that’s for other kinds of people, that’s going to hold you back and be perceivably “harder” or “less enjoyable.” Whereas someone who’s neutral about it or knows they “belong” can go more easily and are more likely to enjoy it and return again. The belief that you don’t belong is not a fact. Addressing your beliefs and attitudes can make a big difference.

Perceived Norms:

• What is normal? What is normal to you? Your culture? Are you willing to follow along? Are you willing to go against a norm if that’s what it takes?

• Perceived norms involve the individual's perception of social norms or the expectations and opinions of others regarding the behavior. Social influence plays a role in shaping behavioral intentions.

• Todays norms are varied and broad. We make a lot of unhealthy behavior normal.

Personal Agency:

• Personal agency includes self-efficacy and perceived control over the behavior. It reflects an individual's belief in their ability to successfully perform the behavior and overcome potential obstacles.

• You gotta believe in yourself to make it happen. We love holding belief in our clients and teaching them how to do this!

Self-Identity:

• Self-identity refers to the extent to which a behavior aligns with an individual's self-concept.

• If a behavior is consistent with one's self-identity, it may be more likely to be adopted.

• Are you willing to adjust how you think about yourself?

• Letting go of parts of self may require discomfort or even grieving.

Anticipated Regret:

• Anticipated regret involves the consideration of potential negative emotions or regrets that may arise from not performing the behavior.

• The anticipation of regret can influence behavioral intentions.

• Your brain is designed to do this because it wants to keep you safe from the unknown.

• This often causes “failing ahead of time” or staying stuck in inaction because you’re telling yourself that maybe the outcome isn’t worth it.

• This takes learning how to manage your mind and emotions. Your brain is just like a muscle you need to exercise for best outcomes.

Ready to get started?

Working a professional can help you make decisions, work through the planning phase, take action and integrate maintenance. We also support you in your attitudes, beliefs, self-identity and more!

The easiest best first step is to book your discovery session with us. Click here to get started!

We want to hear your story and help you make the best decision for you.