Understanding the Cycle of Change: Why Awareness Is the First Step

by Suzie Booth, Psychotherapist (MSc. MBACP accred.)

Summer often brings with it a wave of motivation to make changes. Whether it's getting healthier, improving relationships, or breaking old habits, this time of year can feel like a fresh start. But sustainable change doesn’t happen overnight, it happens in stages. That’s why the next few blog posts, we’re focusing on The Cycle of Change, a trans-theoretical model that helps explain how we move through the process of making intentional change.

What Is the Cycle of Change?

The cycle outlines the different emotional and psychological stages we go through when trying to change a behaviour. These stages follow a general order, but it’s not always linear. We can move forwards, backwards, or even exit the cycle at any point.

Let’s begin with the first two stages: Pre-Contemplation and Contemplation.

Stage 1: Pre-Contemplation

At this stage, we’re not yet ready to change. In fact, we might not even realise that a change is necessary. We may be in denial about how our behaviour is impacting our health, relationships, or wellbeing. We might be asking ourselves, “Why do I keep losing jobs?” or “Why is my sleep so bad?” without acknowledging the underlying patterns that contribute.

So how do we begin to move out of pre-contemplation? It’s tough, especially if we don’t believe there’s a problem. But we can gently prompt awareness with a few reflective questions:

• How might change be beneficial?

• What would life be like if things were different?

• What might show me that this is actually a problem?

  
  

These questions can plant the seed that something needs to shift.

Stage 2: Contemplation

This is the stage where awareness begins to grow. We’ve started to recognise that a behaviour might not be serving us, and we’re considering the benefits of changing it. We might start weighing up the pros and cons: Is it worth the effort? What would life look like if I did things differently?

Contemplation can last for days or even years. Some people stay in this stage indefinitely. But progress comes when we begin to ask ourselves:

• What do I need to move forward?

• What would I gain from making this change?

• What’s the cost of staying the same?

  
  

Let’s take a classic example of wanting to improving physical health. In these early stages, we’re not yet joining a gym or cutting out sugar. We’re noticing the effects of our current lifestyle; low energy, skin breakouts, joint pain, or a dip in self-esteem, and beginning to ask whether we want something different for ourselves.

These stages might seem subtle, but they are powerful. They build the foundation for lasting change. It’s easy to skip ahead and throw ourselves into a new diet or routine, but without clarity about why we’re doing it, motivation tends to wane when things get hard.

So if you're feeling stuck or unsure about where to begin, give yourself permission to linger here for a while. Change starts with honest reflection, and that’s never wasted time.

Next time we will be looking forward to the preparation stage - your road map to success!