Making Change Feel Real And Achievable
Most people don’t struggle because they don’t care. They struggle because change is hard. Whether it’s cutting back on drinking, rebuilding routines, or addressing substance use, the gap between wanting better and doing better can feel overwhelming.
You may promise yourself that things will be different. You may even start strong. Then stress hits, old habits creep in, and frustration follows. That cycle can leave you wondering why progress doesn’t stick.
In this guide, we’ll walk through the stages of change, explain why setbacks happen, and show how understanding this process can make change feel more realistic and achievable.
Key Takeaways
- Change is gradual, requiring patience and consistent effort over time.
- Each stage addresses different challenges and requires tailored strategies.
- Skipping stages often leads to relapse or frustration in recovery.
- Support systems and accountability improve chances of lasting change.
- Setbacks are normal and part of the growth process.
A Closer Look at the 6 Stages of Change
Change is a gradual process, not a single decision. Below are the 6 stages of change, each outlining key steps and challenges on the path to healthier habits.
1. Precontemplation
At this stage, a person may not yet see a problem. Denial or lack of awareness is common. For example, someone struggling with alcohol may insist, “I don’t drink that much,” even if it’s causing issues at work or home.
2. Contemplation
Here, people start recognising the problem. They weigh the pros and cons of change but haven’t committed yet. This stage can be frustrating because it’s all talk with little action.
3. Preparation
Also called the change preparation stage, this is where plans begin to take shape. Someone might research recovery programs, set goals, or schedule consultations with a professional. At this stage, readiness to act is high, and small steps begin to take form.
4. Action
The real work begins. Behaviour changes are implemented, whether it’s attending therapy sessions, following a structured program, or adjusting daily routines. Success at this stage depends on consistency, support, and monitoring progress.
5. Maintenance
Maintaining the change can be just as challenging as making it. The risk of relapse is highest here, so strategies like accountability, coping mechanisms, and lifestyle adjustments are essential.
6. Termination
The final stage, where the old behaviour is no longer a threat, and the new habits are fully integrated into daily life. Some people never reach this stage completely, but every step forward matters.
Why People Get Stuck
Progress in recovery can stall when the steps needed for change are misunderstood or skipped. Moving too quickly from thinking about change to taking action can lead to burnout, frustration, or relapse. Recognizing that each stage serves a purpose makes the process feel more manageable and realistic.
According to Psychology Today, successful recovery often depends on strong support systems and structured treatment. Guidance from therapy, support groups, or family that matches a person’s current stage of change can greatly improve the chances of lasting success.
Practical Tips to Move Through the Stages of Change
Here are some strategies for navigating each stage effectively:
- Increase awareness in precontemplation: Keep a journal, track your behaviours, or educate yourself on the consequences of your habits.
- Weigh pros and cons in contemplation: Make a list of the benefits of change versus the cost of staying the same. Seeing it visually helps clarify decisions.
- Plan in preparation: Set small, achievable goals. Whether it’s cutting down a habit gradually or scheduling your first counselling session, clear steps are key.
- Consistency in action: Use reminders, accountability partners, and routines to maintain momentum. Celebrate small wins to reinforce positive behaviour.
How the Stages of Change Apply to Addiction
In the context of addiction, understanding the stages of change addiction approach helps both individuals and practitioners create realistic, step-by-step recovery plans. For example, a person in the preparation stage might benefit most from structured treatment options and support networks, while someone in action needs daily accountability and coping strategies to maintain progress. By meeting people where they are, recovery becomes more manageable and less overwhelming.
Moving Forward in 2026
Starting fresh this year is an opportunity to set meaningful goals and take concrete steps toward healthier habits. Reducing substance use, managing stress, or building consistent routines becomes more achievable when you follow the stages of change and focus on one stage at a time. Setbacks are normal, and progress can take different paths for everyone.
If you need personalized guidance to move through each stage successfully, call or text 1-778-700-2830 or email admin@homebasedrecovery.ca to connect with a professional who can help you create a clear, step-by-step plan for lasting change.
Frequently Asked Questions
How many stages are there in the stages of change model?
There are six stages: precontemplation, contemplation, preparation, action, maintenance, and termination. Each stage has unique challenges and strategies.
Can I skip stages in the stages of change?
While it’s possible to move quickly through stages, skipping steps often leads to relapse or frustration. Progressing sequentially helps build lasting change.
How does the stages of change model help with addiction?
It provides a structured approach for recovery, helping individuals understand their readiness for change, plan actionable steps, and maintain long-term progress.
How long does it take to move through all stages of change?
There is no set timeline. Some people move through certain stages faster, while others take months or years. Consistency and support are key.
Can families influence a loved one’s readiness?
Families can’t force readiness, but they can create a supportive environment that encourages reflection and openness. Education and healthy boundaries make a significant difference.
