5 Critical Stages For Creating Change In 2024
You’ve made your lists of ins and outs for 2024.
You set goals and intentions just like you did this time last year. Being able to achieve these goals or make a difference is not just a matter of desire or will.
My work as an executive coach includes helping clients identify areas of change and develop realistic plans to achieve desired changes.
Whether consciously or unconsciously, my clients pass through five key stages of change identified by psychologists Prochaska and DiClemente in the 1980s. This transtheoretical change model describes the evolving mindsets and behaviors that characterize the path to deep and sustainable change.
What would these phases actually look like? Let’s imagine you are my customer.
Stage 1: Precontemplation
At this stage, you are not even aware of the need for change and are not using your mental resources to set goals and intentions.
For example, everyone around you may notice your workaholic tendencies, but you may not see a problem or feel pressured to behave differently.
I don’t know. At this stage, you may be in denial and feeling defensive. You accept the status quo and the system works for you. At least that’s what you think.
Stage 2: Contemplation
Phase 2 is when you start wondering if you need to change anything. A desire to deviate from the status quo arises, and we consider the benefits of change and the associated losses.
This is often the result of feedback from those around you or a reaction to personal pain or discomfort.
Maybe your loved one complains that you can’t get to work, or spend too much time at your desk and have constant back pain.
If your co-worker packs up and leaves the office before dinner, you might feel irritated or irritated and think, "Hmm, that’s a good thing."
Stage 3: Preparation
Now that the seeds have been planted, spend more time thinking about what it takes to make this change in your life. This is an important step that many people ignore.
Many of my clients identify their goals and try to take action right away, only to get off to a false start due to a lack of planning. Contrary to popular belief, determination alone will not get you to your destination.
You need to invest time to gather the mental, emotional, and physical resources you need to move forward. We can help you identify potential obstructions and derailments.
At this stage, it is important to develop self-efficacy and believe in yourself and your ability to change your situation. "I want to enjoy other areas of my life and not be overwhelmed by work this year."
Stage 4: Action/Experimentation
You are now ready to move from goal intention to goal implementation. Practice self-compassion when you try new behaviors and don’t find immediate success.
Old habits die hard. To make lasting changes, you must build new muscles and create new neural pathways through frequent practice.
It’s easy to set the bar too high and give up if you can’t get past it on the first try. Approach your practice like an experiment: "Let’s try this new thing and see what happens."
Set smaller, more realistic goals, what James Clear calls "atomic habits." Doing so will help you create the momentum you need to keep moving forward. Action comes after reflection. How did it go? How did I feel? What worked well? What should I do differently next time?
Stage 5: Maintenance
Now you’ve experienced some success and found your new groove. Regular daily exercise, balanced self-evaluation with self-compassion, a sense of responsibility, and gradual progress toward your goals will get you into the maintenance phase.
You are confident in your abilities and are reaping the benefits of the changes you have made. It usually takes my clients 3-6 months to reach this stage, but they stop to celebrate small wins along the way. We are an impatient society, creatures that value instant gratification. If you don’t get what you want right away, you’ll be tempted to give up or make excuses for your failures. Setbacks and relapses can be discouraging, but you can always start again by refocusing on your goals.
Whatever your goals and intentions are for next year, consider your current situation and assess whether you have enough motivation, a workable plan, and the resources to carry them out.
If you’re still in the contemplation stage, find a coach or accountability partner to guide you through the contemplation and preparation stages.
When you’re ready to take action, remember to prioritize progress over perfection and reflect on your failed attempts along the way to draw lessons from them.
According to researchers, around 80% of New Year’s resolutions aren’t achieved by February, and data like this can make us feel cynical about setting personal change goals.
But by understanding these five stages, you can think like a coach and approach your New Year’s resolutions with a more realistic framework and a more thoughtful timeline.
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