What is that thing about yourself that you really wish was different? Why is it so hard for you to change it? Has the problem continued despite creating impairments in your relationships, at work, or in your health? Knowing the process of change can help you find hope and motivation because you where you are and the next steps to reaching your goals.

Researchers Prochaska & Diclemente developed a model to help people know if they are in the cycle of change. Answers to the following 7 questions and the diagram below will help you know where you are in the process of change:

1. Am I aware of a change I need to make, intending to change it, or willing to change it? If the answers are no, then you are probably in a state called pre-contemplation. You are not in the cycle of change at this point.
2. Am I considering the possibility of change in the next 6 months, but not ready to make a plan? If the answer is yes, congratulations! You are now in the cycle of change, which begins with At this stage you need information and encouragement.
3. Am I actively making plans to change in the next 30 days? If the answer is yes, you are in the planning You are putting elements in place so that the change can start to happen. You may talk to people at this stage with whom you trust who can help you make the transition with their support. This is a very important stage to set yourself up for success.
4. Am I able to implement changes in the last 30 days? If the answer is yes, congrats! You are in the action The action phase is when you are making progress and in this phase you need a lot of encouragement and support as you transition. People with whom to follow-up are very helpful at this stage. Keep it up.
5. Am I able to practice the new behavior change for at least 30 days and working to maintain it? If the answer is yes, great! This means you are in the maintenance phase of change. You are working toward long lasting change.
6. Did I fall back into my same pattern again? If the answer is yes, congrats! You are in the relapse It may not feel like good news at the time, but the good news part about it is that relapse is still in the cycle of change! Relapse is a normal and natural part of change. I have found in working with people trying to change that the most important point in the cycle of change is the choice of where they choose to go in the cycle following a relapse. At this point is where you get to decide to continue trying to change and going around again this time with your new learning or to exit the cycle of change and go back to the old way.
7. Finally, am I able to stay in the maintenance phase long enough that it is not a change anymore it is just feels normal? If the answer is yes, congrats! You have made the change and exhibiting stable behavior successfully exiting the cycle of change. This was your original destination and you have come so far!