Stages of Change Worksheet
Find where you are right now in the change process, from not yet thinking about it to keeping change going, and name one honest next step.
About this tool
The stages of change, also called the transtheoretical model, were developed by James Prochaska and Carlo DiClemente after studying how people actually change behaviors like smoking and drinking. They noticed that change is not a single event but a process that moves through recognizable stages: precontemplation, contemplation, preparation, action, and maintenance.
Knowing your stage matters because each one calls for a different kind of help. In precontemplation, you may not see a problem yet, so the useful work is gathering information, not forcing action. In contemplation you feel the pull of both sides. In preparation you are getting ready and making a plan. In action you are actively changing, and in maintenance you are protecting the change you have made.
Most people move back and forth between stages, and slipping back is normal, not a sign of failure. Each time around, you usually come back with more insight. Naming your stage honestly takes the pressure off: it lets you choose a next step that actually fits where you are, which is far more likely to work than a step borrowed from a stage you are not in yet.
- Prochaska JO, DiClemente CC. The Transtheoretical Approach: Crossing Traditional Boundaries of Therapy. Dow Jones-Irwin; 1984.
- Prochaska JO, Norcross JC, DiClemente CC. Changing for Good. William Morrow; 1994.
- Miller WR, Rollnick S. Motivational Interviewing: Helping People Change. 3rd ed. Guilford Press; 2013.
Stages of Change Worksheet FAQ
What are the stages of change?
Precontemplation (not yet thinking about it), contemplation (weighing it up), preparation (getting ready), action (actively changing), and maintenance (keeping it going). They describe how behavior change usually unfolds.
Is it bad to be in an early stage?
Not at all. There is no wrong stage. Knowing where you genuinely are helps you pick a next step that fits, which works far better than forcing a step from a later stage.
What if I move backward?
That is normal and expected. Most people cycle through the stages more than once, and each time tends to bring more insight. Slipping back is part of the process, not a failure.
Is my information saved?
No. Everything stays in your browser and nothing is uploaded. The PDF is created on your own device.