The Transtheoretical Model (Prochaska & DiClemente, 2005; updated by DiClemente, 2022) describes change as a process that unfolds through predictable stages: Precontemplation, Contemplation, Preparation, Action, and Maintenance, with the possibility of Relapse at any point. Understanding which stage you are in helps you choose strategies that match your current readiness, rather than forcing action before you are prepared.

For each stage below, reflect honestly on where you stand with the behavior you want to change. Write your thoughts, current motivations, and planned next steps in the corresponding row.