The Transtheoretical Model of Change (Without the Boring Lecture)

How to Actually Use the Stages of Change to Get Your Shit Together

You've probably seen this in some psychology course or self-help book:

“The Stages of Change!”

But most of the time it’s buried in dry academic language, useless diagrams, or some convoluted therapy speak. So here’s the straight-up, no-BS version of the Transtheoretical Model of Change (TTM)—and how to actually use it to make fitness, nutrition, or lifestyle changes that stick.

🧠 What Is It (in Plain English)?

The TTM describes how people change behaviour over time—not instantly, not perfectly, but in phases.

There are 6 stages, and most people cycle through them multiple times before real change takes hold. Think of it like a behavioural loop, not a one-way street.

🔄 The 6 Stages of Change (Without the Jargon)

1. Precontemplation: “I don’t have a problem.”

You’re not thinking about change. Maybe you’re in denial. Maybe you just don’t care yet. Fitness example: “Lifting weights is stupid. I just need to eat less.”

🚩 If you’re here, no amount of coaching or programs will help. You don’t want it yet.

2. Contemplation: “Okay, maybe I should do something…”

You’re aware something needs to change, but you're still on the fence. You’re thinking, not doing. Fitness example: “I need to get in shape... but I’m busy, tired, overwhelmed.”

🧠 This is where people binge fitness content, buy gear they don’t use, and “plan to start Monday.”

3. Preparation: “I’m ready—almost.”

You’ve decided to act. You might be setting goals, looking for a coach, joining a gym, or buying a program. Fitness example: “I signed up for a class. I’ve got a plan. Let’s do this.”

✅ This is the best time to build your system, habits, and backup plan.

4. Action: “I’m doing the thing.”

You’ve started training, eating better, building habits. But it’s still new, fragile, and hard. Fitness example: “I’ve been training 3x a week for the last month.”

🛡️ Danger zone: motivation fades here. You’ll need consistency, not hype, to stay in it.

5. Maintenance: “This is just part of my life now.”

You’ve been consistent for 6+ months. It’s a routine, not a struggle. You’re adapting and evolving. Fitness example: “I lift because that’s who I am now.”

⚠️ Trap here is complacency. If you slack too much, you can slide back.

6. Relapse: “I fell off.”

Life hits. You stop. Old habits creep in. This isn’t failure—it’s part of the loop. The goal is to recognize the slip, then get back to Preparation or Action—fast.

❗What separates successful people? They don’t stay in relapse long.

🔁 Real Life: People Cycle, Not Climb

You might go from Contemplation → Preparation → Action → Relapse → Contemplation again. That’s normal. The key is knowing where you are, and having the right tools for that stage.

🛠️ How to Use This in Real Life

✅ If you’re in Contemplation:

• Stop consuming. Start acting. Pick one thing to do this week.

✅ If you’re in Preparation:

• Build a schedule. Choose non-negotiables. Set low-barrier habits (like 2 workouts/week minimum).

✅ If you’re in Action:

• Track progress. Expect setbacks. Have rules for bad days.

✅ If you’re in Relapse:

• Don’t restart from zero. You learned things last time. Restart smarter, not harder.

🧾 Final Word

Change doesn’t happen because you feel inspired. It happens because you understand the process, build a system for each stage, and stop quitting just because it isn’t perfect.

Motivation is a spark. Systems are fuel. Know your stage. Play the game like a pro.