The Cycle Of Change-The 6 Steps To Healthier Habits

How to stick to a healthy habit?

Here’s a method I used with my clients when I ran my studio:
→    The Transtheoretical Model

It’s a change model based on 6 stages:
1. Precontemplation
2. Contemplation
3.   Preparation
4.   Action
5.   Maintenance
6.   Relapse

Let’s see how to use it to start eating healthier.
(P.S. You can use it for many other changes in life!)

1.    First, we need to identify the behavior we wanna change.

So, decide what you wanna change about your eating habits.
For example:
→    You wanna eat more vegetables
→    You wanna cut down on sugary snacks
→    You wanna cook more healthy meals at home

2.    Alright! Now we need to assess our current stage.

By “stage,” I mean one of the six stages mentioned earlier.
So, think about where you are with this change:
1.    Precontemplation
→    You’re not thinking about changing your eating habits yet.

2.   Contemplation
→    You’re considering making a change but haven’t taken any action yet.

3.    Preparation
→    You’re planning how to change your eating habits and making small adjustments

4.    Action
→    You’re actively making changes to your eating habits.


5.    Maintenance
→    You’ve made the change and are working to keep it up.

6.    Relapse
→    You’ve fallen back into old habits and need to reassess.

Just figure out the stage you’re in right now.

3.    Great, now we’re aware of the stage we’re in.
What’s next?
Based on your stage, set clear goals.

Let’s see some examples:

1.    Precontemplation

If you’re here:
→    Watch videos about the benefits of eating more vegetables

2.    Contemplation

If you’re here:
→    Write down how eating more vegetables could boost your energy
→    Write down how vegetables could help with weight management

3.    Preparation

If you’re here:
→    Create a weekly meal plan that includes a variety of vegetables
→    Make a shopping list based on your new plan

4.    Action

If you’re here:
→    Prepare and enjoy a vegetable-rich dish every day.

5.    Maintenance

If you’re here:
→    Keep planning meals
→    Keep trying new vegetable recipes
→    Keep tracking your progress (it’s key for confidence!)
6.    Relapse

If you’re here:
→    Reflect on what caused the setback
→    Based on your reflection, adjust your plan

For example:

→    You got busy and stopped cooking
→    Plan quick and easy veggie recipes to avoid this.