It’s okay if you’re not ready to change your behaviors right now... behavior change is hard! Just because you’re not ready to start improving your health tomorrow doesn’t mean that you’re a failure or that there’s nothing you can do.

Everyone knows that eating well and exercising improves all aspects of your health… so why don’t more people do it? Because behavior change is hard! Bad habits are resistant to change and most people don’t know how to change effectively. Most people try to change by jumping into action because it’s easily observable. But jumping into action before you’re ready can lead you to feeling like a failure if you can’t keep up. Spoiler Alert: you’re not a failure! You just might not be ready to jump into action quite yet.

This is the Stages of Change Model.
It Describes how behavior change occurs gradually through different stages

If you’ve ever though to yourself “I’m just not ready to change” or “I just can’t make this behavior stick”… trust yourself! There might be some steps you need to take before you’re 100% ready to jump into action. And that’s okay; rather than beating yourself up, let’s focus on what you are ready for and help you move towards action.

So How Do I know What Stage I’m In and

What Do I do About It?

Pre-Contemplation
- What is it?
  - If you’re in the pre-contemplation stage, this means that you don’t intend to change in the next 6 months. Let’s continue with our ‘get healthy’ example. It doesn’t mean that you don’t want to improve your health, just that you don’t intend to take action yet. Why? Well because you’re probably thinking about all the tradeoffs of changing (making time for the gym, foregoing foods you love, waking up earlier, etc.) and not accounting for all the benefits (more energy, more confidence, etc.)
- How do I get more ready to change?
  - It’s time to build more awareness! Why is getting healthier really important to you? Why is it absolutely critical? Is your inactivity a risk to your long term health? Lean into the emotions of why you’re even thinking about doing this in the first place. Your emotions are the messengers that tell you what’s important to you so listen up!
Contemplation
- What is it
  - In contemplation, you’re getting ready to change. You’re thinking about it and you’re probably ready to commit to a change in the next 6 months. You’ve started to become more aware and excited about all the benefits of getting healthier but the drawbacks are also in your face. Maybe the pros and cons feel similar; you’re excited but not quite ready to hit the gym.
- So what’s next?
  - If you’re in contemplation, chances are that you’re doubting whether or not change is worth it or even worrying about what will happen if you fail. At this point, the best thing you can do is start to increase your pros and decrease your cons. Think about all the reasons why you want to get healthier and why they’re important to you. On the flip side, think about all the reasons why it’s gonna be hard and come up with some comebacks.
Preparation
- What is it?
  - In preparation, you’re ready to take action in the next month (yay)! You’re excited about the possibilities and you’re starting to think about your future self... maybe you joined a gym or reached out to a coach.
- Okay now what?
  - It’s time to make a plan! Prepare for how the coming months will look and also think about how the other demands of life may get in the way so you can plan for them! What will happen if you’re super stressed at work and don’t want to go to the gym? What happens if you go on vacation and don’t have food prepped for the week when you get home? And ask for help; your partner, friends, colleagues, kids, etc. can help support you!
Action
- What is it?
  - You’re ready to do the damn thing! If you’re in action, it means that you are actively taking steps to improve your health and the changes are observable. You’re at the gym, maybe you’re incorporating some more protein into your diet, or are getting to bed a little bit earlier.
- How do I keep this up?
  - Hang in there! The first few months of making a change are the hardest because everything is new and it may feel demanding. Be mindful of not adding too much to your plate too fast. It takes about 6 months for a habit to feel easier and super engrained into your routine. Set this expectation for yourself up front so you have a landmark for when things will get easier!
Maintenance
- What is it?
  - Once you’ve been taking action for at least 6 months, you can find yourself in the maintenance stage. You’ve been practicing your healthy behaviors for a while and they’re starting to feel much more habitual and less effortful. These things are just a part of your life and you stick with it most of the time.
- How do I stay here?
  - The main thing to remember here is don’t beat yourself up if you relapse. If you have a week where you don’t go to the gym or maybe you go overboard on some cookies, don’t be demoralized. This doesn’t mean you’re not a healthy person or that you’ve somehow “failed.” It’s normal to have some regression! If this happens, remember it’s normal and it’s also normal to feel upset or frustrated... you’re not alone!