The Preparation Stage: Creating a Roadmap for Real Change

Suzie Booth
Aug 5
3 min read

Updated: Aug 11

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

You’ve thought about making a change. You’ve recognised something isn’t working, and you’re ready to do something about it. This next stage in the Cycle of Change is called Preparation, and it’s often the step people skip.

But without it, many well-intentioned changes fizzle out. Preparation is all about creating your roadmap; a realistic, thoughtful plan that connects where you are now to where you want to be.

Step One: Get Clear on Your Goal

It’s easy to start with a vague aim; “I want to feel better” or “I need to be healthier.” But clarity is key. What does better or healthier mean to you?

For some, it might be fitting into old clothes or having more energy to play with their kids. For others, it could be feeling less anxious in social situations, setting better boundaries, or having more patience at home.

Ask yourself:

What would be different in my day-to-day life if this change happened?
How would I feel physically, emotionally, relationally?
What would I be doing more or less of?

Without this clarity, it’s hard to stay motivated, or even know when you've made progress.

Step Two: Map Out How You’ll Get There

Once you’ve clarified your goal, the next step is to start planning the route.

For example, if your goal is to improve your physical health, you might explore:

What kind of movement feels manageable for you?
How many times a week could you realistically exercise?
Do you need to research local classes or gym options?
What kind of meals would support your energy levels?
If your goal is emotional, like managing stress or building confidence, planning might involve:

Looking into therapy or coaching
Identifying support groups or resources
Scheduling time for self-reflection or journaling

This is your chance to break the goal down into manageable, sustainable steps.

Step Three: Plan for Roadblocks

All change involves challenge, and preparation means anticipating those moments. Think of your goal like a journey: what “roadblocks” might pop up along the way?

Common ones include:

Low 'motivation' or unawareness of deep-seated blockers
Stressful days where old habits creep back in
Lack of time, energy, or support

For instance, if you know that stress leads you to emotional eating or skipping exercise, what could you do instead? Could you try a different route home to avoid tempting drive-thrus? Or plan a simple after-work ritual that helps you decompress in a healthier way?

Write down your likely triggers, and come up with gentle strategies to support yourself through them.

Step Four: Consider the Ripple Effects

We often imagine that once we reach our goal, everything will feel great. But it’s important to think about what you might lose as well as what you’ll gain.

If you’re used to using food, smoking, or scrolling as a way to cope, what will you do instead? If your new routine means less time at home in the evenings, how might that affect your partner or family?

Positive change still shifts the status quo, so think about how it might impact your time, money, energy, or relationships. Planning ahead for these changes helps them feel less disruptive when they arrive.

Step Five: Keep It Real

Big goals can feel exciting, but burnout happens when we try to do too much, too fast.

Be honest with yourself about what’s sustainable.

Don’t sign up for something you can’t afford.
Don’t expect to completely overhaul your routine overnight.
Do make space for rest, flexibility, and starting small.

Consistency beats intensity when it comes to lasting change.

A Final Word

Whether you're trying to feel better in your body, improve your mental health, break a habit, or strengthen your relationships, this preparation stage is where the real groundwork happens.

Ask yourself: