You’ve probably heard the phrase “change, adapt, or die,” as our lives are always changing, whether we want them to or not. If change is all around us, why is it so hard for many to change for the better?
Ponder that for a moment.
When you take steps to change, you’ll encounter plenty of internal (you) and external (the world) resistance. That’s two reasons change is difficult.
But what’s often left unsaid is that change exists on a continuum. It’s not one change, and you’re done. It’s usually a series of small changes before the big change happens.
Even when it works, it’s easy to slip back into the old habits that got you into trouble in the first place.
Change is all over the place.
Next, I’ll explore the 6 Stages of Change model, which explains how we change, and practical nutrition changes you can make based on where you are in your change journey.
The Six Stages of Behavior Change
Psychologists James Prochaska and Carlo DiClemente developed the Six Stages of Change model. It explains how people change their behavior and build better habits. Next, I’ll explain each stage so you can better understand the change process.
1. Precontemplation (Not Ready Yet)
You ignore or deny there’s a problem, or you know something needs to change but aren’t interested in it. You’re comfortable with how things are, even if your current habits aren’t serving you. Changing anything within the next six months is unlikely.
2. Contemplation (Thinking About It)
You know something needs to change, but you’re on the fence. You can see the benefits of improving your habits, but you also know it will take work and stepping outside your comfort zone. You’re considering a move within the next six months, but you haven’t pulled the trigger yet.
3. Preparation (Getting Your Ducks in a Row)
You’ve decided now is the time, but you’re figuring out how to make it happen. Maybe you’re researching workout programs, cleaning out your pantry, or scheduling exercise time. You’re taking small steps with plans to get started within the next 30 days.
4. Action (Walking the Walk)
You’re actively changing your habits. This stage takes consistent effort because you’re replacing old behaviors with better ones. Motivation might get you started, but showing up when you don’t feel like it is where the magic happens.
5. Maintenance (Keeping the Good Thing Going)
The challenge is making them stick. The excitement of starting something new has worn off, and you’re learning to sustain change as life throws curveballs. This stage generally begins six months after the action stage.
6. Relapse or Termination (The Fork in the Road)
Relapse: Sometimes old habits sneak back in because they’re hard to break. It happens. Relapsing isn’t quitting; it means figuring out what went wrong and learning from it.
Termination: This is when your new habits stick. You’re confident you can maintain them, and you’re unlikely to revert to your old ways. You’re no longer trying to make the change because it’s become part of who you are.
Note: People often slip between stages two and five before reaching six, and the times suggested at each stage are theoretical at best because life and change are messy.
How Change Looks Like In Action
Next, I’ll show how the change behavior model works when someone is trying to make a nutritional change.
Meet Mike: Mike is 48, works a desk job, and needs to lose weight, improve his health, and regain his energy. He relies on takeout, skips breakfast, eats quickly, and snacks in front of the television at night.
Precontemplation
Mike knows his eating habits aren’t great but sees no reason to change. He thinks he’s too busy to cook and that everyone eats fast food, so it’s no big deal.
What I Would Do: Raise awareness without judgment. I would help him notice how his eating habits affect his energy, hunger, and overall health. If you know a Mike, do the same.
Contemplation
He notices a big afternoon slump at work, and some of his clothes don’t fit like they used to. He considers changing his diet but worries about giving up ice cream.
What I Would Do: I would talk with him about the benefits of improving his eating habits and explain that it doesn’t mean giving up all his favorite foods. There would be no pressure or judgment.
Preparation
Mike decides to start small. He buys some fruit, vegetables, and protein-rich foods. He plans to prepare lunch three days a week and eat one meal slowly each day.
What I Would Do: Help him keep his planned changes small and manageable so they feel easier.
Action
After a month or two of preparation, Mike starts preparing lunch, includes protein and vegetables in most meals, and practices eating slowly at almost every meal. After several weeks, he notices increased energy and fewer evening cravings.
What I Would Do: I’d have Mike track his behaviors on a fridge sheet or on an app, ticking them off daily.
Maintenance
After six months, Mike’s new eating habits have become part of his routine. He still enjoys takeout and dessert, but he chooses them rather than defaults to them.
What I Would Do: Help develop a plan B for holidays, vacations, and stressful weeks.
Relapse & Termination
A stressful work month sends Mike back to takeout and mindless evening snacking. Instead of feeling like a failure, he identifies what went wrong and restarts with one manageable habit: preparing lunches again. Eventually, he may reach a point where healthy eating feels natural and requires little conscious effort.
What I Would Do: Tell him that one difficult week doesn’t erase all of his progress.
How Change Looks For You
You’ve seen how it works for Mike, but how does it work for you? How do you know which stage you’re in, and how do you move forward? Let’s walk you through the six steps again to build change awareness.
How To Recognize Precontemplation
You might catch yourself saying:
- “My eating isn’t perfect, but it’s not terrible.”
- “I don’t have time to worry about nutrition.”
- “Healthy eating is too complicated and too expensive.”
How to move forward
The goal is to become more self-aware.
1. Get curious, not critical. For three days, notice what you eat, when you eat, and why.
2. Connect your eating to how you feel. Notice your energy, hunger, digestion, and sleep after meals.
Your next step: Identify one eating behavior you’d like to change, even if you’re not ready to act.
Contemplation
You feel your eating habits could improve, but you’re torn between wanting to change and worrying about what you’ll have to give up.
Common thoughts include:
- “I want more energy, but I don’t want to give up my favorite foods.”
- “Eating healthier never sticks for me, no matter how many times I’ve tried.”
- “I know what I should do, but I can’t seem to get started.”
How to move forward
This stage is about discovering your real reason for wanting to change and working through the resistance holding you back.
1. List the pros and cons. Write down three pros and cons of improving your eating habits.
2. Find your why. Instead of focusing solely on weight loss, consider the goals of having more energy, feeling stronger, moving better, or improving your long-term health.
3. Rate your readiness. On a scale of 1–10, how important is it to change your eating habits? Ask yourself why you chose that number, then write it down.
Your next step: Choose one reason to change your eating habits so the pain of change is worth it.
Preparation
You’ve decided to change and want to start soon, but you’re figuring out how to make it work.
You might be thinking:
- “I need to start cooking meals instead of getting takeout.”
- “How do I start eating more veggies?”
- “I need an easy plan that fits my schedule.”
How to move forward
Make your first change as easy as possible.
1. Start with one habit. Add a serving of vegetables to dinner, eat protein at breakfast, or eat slowly at one meal each day.
2. Design your environment. Keep fruit visible, stock frozen vegetables, and keep protein-rich foods on hand.
3. Have a plan B. “If I get home late from work, then I’ll prepare eggs and toast instead of ordering takeout.”
Your next step: Choose one eating habit, decide when and where you will do it, and commit to doing it for the next seven days.
Action
You’re changing your eating habits, but it still requires effort.
You might say:
- “I’ve been eating more vegetables, but weekends are tough.”
- “Meal prep is difficult, and sometimes I skip it.”
- “I’m doing better, though I don’t always see results.”
How to move forward
Consistency is key.
1. Track behaviors. Notice how often you practice your chosen habits.
2. Celebrate small wins. Eating slowly at four meals this week, whereas you previously rushed through every meal, is progress.
3. Plan B. Know which easy meals or healthier takeout options help you stay on track.
Your next step: At the end of each week, ask: “What worked, what didn’t, and what can I adjust?”
Maintenance
You’ve maintained your healthier eating habits for at least six months, and they require less effort.
You might notice:
- Including protein and vegetables in most meals.
- Enjoying restaurant meals without feeling you’ve derailed your progress.
- Recognizing when old habits return and knowing how to adjust.
How to move forward
It’s about making your habits flexible enough to survive curveballs.
1. Keep your non-negotiables simple. Identify 2 or 3 habits that make the biggest difference, such as eating slowly, including protein, and eating regular meals.
2. Prepare for disruptions. Holidays, vacations, and stressful weeks will come. Decide which habits you can maintain when it all goes to shit.
3. Review your progress monthly. Ask whether your eating habits still support your goals and whether anything needs adjustment.
Your next step: Create a minimum-effort nutrition plan for busy weeks with 2 or 3 habits you can maintain.
Relapse or Termination
You’ve slipped into bad habits after a period of progress, or your new habits are automatic, so you’re no longer tempted to abandon them.
Common thoughts after a setback include:
- “I had a terrible week of eating. I’ve blown it.”
- “What a failure I am. I blame work stress”
- “I’ll start eating better again on Monday.”
Relapsing isn’t ideal, but it’s important to recognize it when it happens because life happens. It can mean returning to an earlier stage, whereas termination means old behaviors no longer feel tempting.
How to move forward after a setback
1. Drop all-or-nothing thinking. One difficult meal or week doesn’t erase months of progress.
2. Identify the trigger. Was it stress, poor planning, lack of sleep, or something else? Figure out what happened without being hard on yourself.
3. Instead of trying to fix everything at once, start small, such as preparing breakfast or eating more slowly.
Your next step: Write down what happened and one thing you’ll do differently next time.
Choose the stage that fits you best, and then, if you’re serious about change, move forward from there using the suggestions above.
Wrapping Up
Although change is all around us, changing our habits is a difficult process. It’s often not one big change, and you’re done. It’s a series of small changes culminating in one big change. The Stages of Change model isn’t perfect, but it’s a useful guideline for approaching your change journey.
Figuring out where you are on your change journey helps you understand where you are and how best to move forward.
Change is hard. The Stages of Change Model helps make it easier. Good luck.
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My Nutrition coaching helps you build a healthier, more sustainable approach to eating one habit at a time. Comment COACHING below or send me a message if you want to learn more.
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