Are you trying to eat better, move more, or cut back on unhealthy habits—but struggling to stay consistent? You’re not alone. Changing habits takes time, effort, and patience. But the payoff can be life-changing—improving your energy, preventing chronic disease, and helping you feel your best every day.
Below, we walk through the four key stages of behavior change and offer practical tips to help you build healthy habits that stick.
The Four Stages of Changing a Health Habit
- Contemplation – “I’m thinking about it.”
- Preparation – “I’ve made up my mind to take action.”
- Action – “I’ve started making changes.”
- Maintenance – “I’ve created a new routine.”
Stage 1: Contemplation – Thinking About Change
At this stage, you’re considering a healthier lifestyle but haven’t committed yet. Maybe you believe it will help your energy or reduce your risk of disease, but you’re unsure how to start.
🔎 Reflect:
- What benefits would healthy changes bring to your life?
- What’s holding you back?
📝 Example Pros and Cons:
Healthy Eating
✔ More energy, better health, proud of my choices
✖ Costs more, need to cook at home, change family habits
Physical Activity
✔ Stronger, more energy, stress relief
✖ Time-consuming, self-conscious, unsure what to do
Stage 2: Preparation – Getting Ready to Act
You’ve decided to make a change—great! Now it’s time to plan and set clear, achievable goals.
🧠 Tips for Success:
- Write down your goals. Start small.
- Identify roadblocks and plan solutions.
- Involve friends or family for support.
Example Goal:
“I’ll walk for 10 minutes after dinner, 3 times a week.”
Stage 3: Action – Putting Plans Into Motion
You’ve started making real changes. Whether it’s choosing healthier meals or becoming more active, this stage is all about momentum.
✅ Tips to Stay on Track:
- Review your goals weekly.
- Track progress using a journal or app.
- Plan for challenges like busy schedules or weather changes.
- Reward yourself with non-food incentives (like new workout gear!).
📊 Bonus: Use free tools like the NIH Body Weight Planner to track activity and eating goals.
Stage 4: Maintenance – Making It a Lifestyle
After six months of consistent changes, your new habits are becoming part of your routine.
💡 Keep Things Fresh:
- Mix up workouts or recipes to stay motivated.
- Add new goals (e.g., strength training or reducing sugar).
- Plan for setbacks—then bounce back quickly.
🧪 Clinical Trials: Get Involved in Research
Want to contribute to medical discoveries? Clinical trials help advance science and improve care for others.
Final Thought
Changing habits isn’t about perfection—it’s about progress. Wherever you are in your journey, remember: small, consistent steps lead to lasting results.