The Cycle of Change
The Cycle of Change was created by Prochaska and Di Clemente to show the process of implementing change. The model was based on their research into people who wanted to quit smoking. When thinking of creating a new routine or new habits, it may be useful to use the Cycle of Change to help us understand how to make changes and be aware of the difficulties that may occur.
The Cycle of Change has various interlinked stages. These are: pre-contemplation, contemplation, preparation, action, maintenance and, relapse. Consequently, after a person experiences a relapse they then move to the pre-contemplation stage of the cycle and the cycle begins again.
The information below looks at the elements of the Cycle of Change and links it to creating a routine. The cycle represents an upward spiral where people learn from any relapses that they experience.
The Cycle of Change stages explained
- Pre-contemplation: This phase is where individuals feel like they do not need to change their ways. They are happy as they are and feel that they do need to change anything. In regards to a routine, they may feel that they don’t need one or are happy with the one that they have.
- Contemplation: Thinking that you would like something to change. Maybe things are not going as well as you had hoped. However, you are not entirely sure how this change will occur and don’t take any action at this stage. In simpler terms it is just thinking, ‘I think I would like a new routine.’
- Action: Doing something physical. Taking control of the situation and making a change. In this scenario it could be creating a routine plan and sticking to it.
- Maintenance: Being able to keep the change going and keep maintaining your desired outcome, for example going for a walk every morning if this is what you want to implement into your routine.
- Lapse or Relapse: Loss of your routine. Going back to old ways of thinking and behaving. This could be staying in bed, not doing things for yourself, not doing self care activities or even abandoning your old routine altogether.
Example of a person and their exercise journey
- Pre-contemplation: At first, a person is in the pre-contemplation stage and doesn’t feel the need to change.
- Contemplation stage: Then they start to think that they need to be more active.
- Preparation: As a result, they start to plan to be more active by buying some gym clothes.
- Action: Next action occurs, they start going to the gym.
- Maintenance: They continue to go to the gym regularly.
- Relapse: However, a relapse occurs where they stop going to the gym. This cycle then begins again. It could be around going to the gym, or another change based decision that the character has.
- This cycle is continuous and therefore it represents an upward spiral where people learn from any relapses that they experience.