The 4 Stages of Change

A person wearing athletic shoes exercises near a table with various fresh fruits and vegetables in a well-lit room, illustrating how to improve my mental health through physical activity and a nutritious diet.

Four Steps to Healthy Habits

Embarking on a journey to improve your health and lifestyle can be transformative, but it often requires navigating through distinct stages of change. Understanding these stages can help you identify where you are in your journey and provide clarity on the steps needed to move forward.

My aim is to help those interested to learn about the benefits of healthy eating and living. It’s a distillation of my life’s work as a naturopath, involving patients and their digestive system problems, especially fungal, bacterial, and parasite-related health challenges.

Through my work I discovered there are several steps involving the way we transition from poor ways of eating and living to healthier options, and then eventually for some – only the healthy options.

In this blog post, we’ll explore the four stages of change—contemplation, preparation, action, and maintenance. First I’ll give a brief outline of each stage and then go more into detail and offer tips to enhance your eating habits, exercise routines, and overall health.

Getting healthy is about changing how we live and what we eat, or rather – should be eating.

So, what state of change are you in right now?

A man with glasses and a beard, wearing a light blue shirt, stands thoughtfully with his hand on his chin against a plain white background.

A – The Contemplation Stage

In this initial stage, you’re thinking about making a change and getting ready to start. Your family or friends maybe encouraging you, saying “it’s time”. You’re getting motivated at this point, but still not quite ready to commit. You are still thinking about it.

“I’m Still Thinking About It”

You’re in this phase if you:

Have been thinking about making a change but aren’t quite ready to do so.
Believe that your health, energy level, or overall well-being will improve if you start new habits.
You don’t know how you’ll get past the things that might stop you from starting to change.
Have been considering talking to your doctor before you begin. You may have even made an appointment for a medical check-up, a wise decision.

A man and woman in a kitchen preparing a meal. The man holds a bowl of salad and eats a forkful while the woman stands by a blender with vegetables on the counter.

B – The Preparation Stage

In the second stage, you’re either taking advice from a healthcare professional, or making plans based on the advice of a whole foods store, book, or even a website.

You are getting the information you need, maybe some new foods, work-out clothes. You’re planning your next move.

“I’m Getting Ready”

You’re in this phase if you:

Are reading this website and trying to solve your health problems.
Have decided you want to change and are ready to do something about it.
You are looking for a highly effective plan and are doing the homework.
Are sick of symptoms like bloating, gas, itching, and have found that a symptom-based treatment approach is a waste of time.
Have some specific health and wellness goals you want to reach and are ready to put your plan into action.
have seen your doctor who has given you the all-clear, after tests and a check-up. This is especially relevant if you are older than 40-50 yrs.

A man and a woman are jogging outdoors on a sunny day, both smiling and dressed in athletic wear. Green foliage is visible in the background.

C – The Action Stage

You know you’re in the third stage when you are serious and get started. The time for talking is through, it’s time for action! You’re positively embracing many changes and working your plan.

You feel strong enough in yourself to really do it this time, and commit to a program that will eventually become your default.

“I’m Doing Something About It”

You’re in this phase if you:

Have been working on identifying and dealing with the causes.
Adjusted to your new way of eating & living without too much drama.
Have balanced screen time with other activities, like walking or exercising.
Have worked on sleep and reducing stress, found time for daily relaxation.
Believe that your health, energy level, or overall well-being will improve if you start new habits.
Have made daily advancements towards your health goal, focusing on healthy eating, regular physical activity and relaxation, and other positive changes in the past 3 to 6 months.

Close-up of fruits and vegetables on the floor with someone in athletic shoes running in the background, showcasing a powerful way to improve my health.

D – The Maintenance Stage

You know when you’re in the fourth and final stage when your new habits have become a normal part of your daily routine over the period spanning six months to over one full year.

You’ve come to the realisation you aren’t just on some health-kick, over the past year, you’ve become considerably more health-conscious

“I’m Committed To Staying Healthy”

You’re in this phase if you:

you are more attentive with food and beverage choices when you eat out, go shopping for groceries, or socialise with friends or family.
Regular exercise has become normal for you, your activity levels have been consistently high. Your weight is dropping or you have normal body weight in many cases.
The changes you’ve made have become your new routine, and you don’t usually vary from them.
You’re watch a lot less TV, and found more time to socialise with people.
You’ve had challenges, disappointment and failures, you’ve worked through them and stayed on course.

What stage are you in right now?

Let’s now explore each one of these four stages in a little more detail.

The Contemplation Stage

It can be hard and take time to move from thinking about change to actually doing something about it.

If you want to change certain habits, it might help to think about the pros (the good things) and cons (the bad things) that get in the way. How would making some changes make your life better right now?

Take a Chance

What have you got to lose? Make up your mind, take a chance, and make a choice. You can stall even when you know what you want to do. We often tell ourselves it’s not the right time to change our diet, lifestyle, or job and that we’ll get to it later.

Have you noticed that “later” rarely comes? Be proactive! Fear of failing, succeeding, or not being perfect often causes procrastination. Fear of change can be strong and even scary. We naturally avoid things that make us feel bad.

Ask yourself if what you’re eating and how you’re living now will help you reach your goal faster tomorrow. Most likely, you already know the answer. Don’t let that little voice hold you back. Overcome your fear to make the change you want to see. Committing to your health and wellness goals leads to growth, as there can be no growth without change.

Consider how the benefits of a healthy diet and regular exercise affect your overall health. For example, if you have problems with your gut, sleep, or energy levels, it might be easier to eat well and be active. These changes can help control your Candida overgrowth. Untreated Candida carries the risk of more serious infections or complications. (Arya 2022)

Learn to think for yourself

Learn to think for yourself and make good decisions. Don’t believe everything you hear without questioning it. Learn from what happens. The biggest mistake I made was trusting everything that came “from the top.”

When I was younger, I didn’t doubt that what I was told was the truth, when in fact – much of it wasn’t. Keep your eyes and mind wide open. Never take one side; look at the pros and cons of every situation. Think about what is best for you, not what others think is best.

What if they are wrong?

Let’s look at the advantages (Pros) in comparison to the negatives (Cons) when it comes to diet and nutrition. Check out the pros and cons list below. Find the items that are relevant and meaningful to you. Carefully compare what you will gain (a pro) to what you will lose (a con).

The pros outweigh The cons

You’ll soon discover the pros far outweigh the cons by a mile. Print this page and write your own personal pros and cons, hang it under a fridge magnet.

Healthy Diet and Nutrition

Pros

Look and feel better
Improved energy levels
Improved sleep
Improved gut function
Maintining healthy weight
Reduced risk of chronic disease
You feel a sense of pride
People are starting to take notice

Cons

May take time and effort
May spend more time and money
May need to have work/life balance
May need to chew food and eat less
May need to buy and eat other foods

Healthy Lifestyle

Pros

Improving your health and wellbeing
Reducing risk of chronic disease
Feeling positive and better about myself
Becoming stronger and more flexible
Having fun and being positive
Feeling excited about health and fitness
Friends & family are talking
You’re becoming a role model for others
You’re increasing your lifespan

Cons

May take time, energy, and money
Stepping out of your comfort zone
Feeling nervous about getting started
Worried about injury and hurting myself
Not good at being active, I prefer passive
Exercise keeps me from friends & family

The Preparation Stage

Moving from thinking about change to actually doing something can be hard and time-consuming.

To change certain habits, consider the pros (good things) and cons (bad things) that may get in the way. How would making changes improve your life right now?

If you’re in the planning stage, you’re almost ready to take action. Review your list of pros and cons to get started. How do you make a plan and follow through with it?

The chart below shows obstacles and roadblocks you might encounter as you try to change your habits, along with ways to deal with those problems.

Problems and Solutions

Here are some problems, click the + sign for the solutions:

It’s not true!
Try taking the stairs.
Try getting off the bus one stop early.
Every time and place you can, try to be active – you’re probably sitting down too much…
Put some healthy habits at the top of your list – walk instead of a 3 minute drive.
Set aside one day a week to go grocery shopping and make healthy meals that you can freeze and re-eat when you don’t have time to cook.

Buy in bulk and when things are on sale.
Try growing some of your own foods, it’s easier than you think.
Creating your own healthy meals at home is a lot cheaper than eating out
You don’t have to pay to walk around a mall, a school track, or a local park.
Wealth does NOT equate to health. Some of our sickest patients were worth a lot of money!
You’ll find fresh fruits, vegetables, lentils and beans are your path to health on a tight budget.

Plan healthy meals with your family,
Get other people to join you in your activities.
Think about taking a fun fitness class, like salsa dancing.
Get your family or co-workers on the bandwagon of healthy eating.
It’s fine to need the company of others to help stay motivated and safe.
Start a potluck with family or friends once a week where everyone brings one healthy dish.

Make a list of the things that appeal to you.
Think about taking a fun fitness class, there will be an activity you enjoy.
Try things you haven’t thought of before, and then stick with what you like.
There are many ways to be active, such as dancing, walking, or gardening.
Get your family, friends or co-workers on the bandwagon of healthy exercise
Forget the old concept that working out means lifting heavy weights in a gym.

Making your favourite recipes in new ways that are healthier. Try adding vegetables or beans.
Trimming the fat off of any meat, use less butter, sugar, and salt when you cook – that’s healthy!
Instead of whole-milk dairy, use low-fat versions. Try oat, rice or soy milk instead.
If you like casseroles or pasta, add a few cups of fresh broccoli, carrots, or spinach.
Be sure to use herbs, spices and condiments like chilli sauce to brighten up your meals.

Make Your personal plan

Once you’ve decided to change your habits, it is best to make a personal plan and set goals for how you’ll do it. Here are some suggestions to help you make your plan:

Learn about healthy eating and why poor food choices are not good.
Make a list of healthy foods you like, and need to eat more of.
Likewise, make a list of the foods you love, but need to eat less of.
Learn how to become more physically active and why.
Try different activities to discover what you like most.

Make a list of fun activities you love and could do more of, like dancing, hiking, swimming, or gardening.

Consult your doctor first, and try to cut back on any medications you take. Minimise your intake of chemicals, both internally (pharmaceutical drugs) and externally (personal care items, gardening, or cleaning chemicals).

Set goals for putting your plan into action. Always begin by making small changes first. For example, “I’m going to walk for only 10 minutes three times a week,” or “I’m going to increase my fruit intake by eating one apple every day.”

What is one step you can take today, right now, to begin your journey?

The Action Stage

You are now making real changes to your lifestyle, which is inspiring. Your health and well-being are sure to improve.

By regularly stepping out of your comfort zone, your health can reach new heights.

It’s not about breaking records or competing in marathons but finding a level where you are comfortable. This varies from person to person.

Some may want to improve their gut health, overcome a yeast infection, and feel great again. Others may aim to lose excess weight and boost their fitness level just a little. I’ve had patients who were truly inspiring, motivating family and friends to embrace healthy diet and lifestyle changes.

The Truth Nobody Wants To Hear

Do something! You’ve made a choice and decided on action, so good job. The truth is this: having good goals doesn’t mean anything if you don’t follow through. Taking action kicks stagnation to the curb, makes us feel good, and resolves fear, inaction, and lethargy. But continued action is what we’re looking for.

You get the most out of your choices when you act on them, turning thoughts into growth. It’s funny how action leads to more action. When you start, you gain traction and are more likely to keep going. The better we look and feel, the more it empowers us.

Taking action gives us power and spreads positivity, encouraging new growth. Remember, we must do something new to get something we’ve never had before. By knowing we always have a choice, deciding to act on it, and then following through, we maximize our potential for improving our health.

It’s simple: the more you apply yourself and learn from mistakes, the healthier and happier you become over time.

Colin Powell, former US Secretary of State, advocated an approach to military conflicts that maximises success and minimises casualties. Like many successful strategists, he believed in a massive action plan to maximise chances of success.

Take massive action when the time is right

As your health and fitness level improve, momentum occurs, making it a lot easier to take even more massive action. Any action is a positive step, as your health and vitality improve, you’ll be able to pump up the volume and ramp up the action.

It is wise however, in the first several weeks or months to minimise casualties, this implies in your case to minimise the risk of:

Being Impatient – Going hard-out too soon due to impatience. This could lead to pain.
Symptom Aggravation – Any aggravation of symptoms (like bloating, gas, itching, fatigue, etc.)
Injuries – An injury from exercise, activity, or sports. They happen easily.
Dropping-out – Dropping-out altogether due to discomfort, pain, or aggravation.

For your new habits to stick, I’d like you to consider these four questions, they can help you formulate an effective plan to solidify your newly-acquired habits:

Check Your Plan – Look over your plan carefully, have you missed anything?
Check out any goals you’ve set, how well you are you meeting targets?
Plan Ahead – anticipate upcoming problems. How are you are going to deal with them as they arise?
Celebrate milestones – are you rewarding yourself for all your hard work?

Overcoming obstacles to cure

Remember why you want to be healthier. Look at the motivation behind your decision. Are you aiming to eliminate symptoms you’ve experienced for months or years? That’s the most common reason people came to see me.

Avoid shopping for food when hungry. Shop once or twice a week for fresh foods. Build relationships with friends who share a healthy mindset and spend less time with those who don’t care about their diet. Sometimes, you may need to let go of friends who hold you back. Don’t worry, you’ll soon make new friends who support your healthy lifestyle—there are plenty of folks like me out there!

Are you interested in weight loss, more vitality, or better sleep? It doesn’t really matter. When you make a mistake, remember why you wanted to change. Never beat yourself up; we all fail at times.

Do what you need to do to get back on track, just get back on track!

Try to problem-solve to outsmart obstacles. For instance, plan to walk inside, like at a mall, on bad weather days. As you get more motivated, invest in exercise equipment for home use.

When you need help, ask a friend or family member and always plan ahead. If you know you won’t have time to exercise after work, walk with a co-worker during lunch or watch an exercise video in the morning.

Be sure to reward yourself

When you reach your goal or milestone, reward yourself with something non-food-related, like new workout clothes or shoes. For significant achievements, consider a weekend getaway with your partner.

Share your success on social media to get likes and heart emojis, positively influencing friends and family. However, choose your rewards wisely. High-calorie treats or extended breaks from your routine aren’t the best for long-term health.

Celebrate your milestones and give yourself a high-five. If negativity creeps in, remind yourself how much better you’re becoming by building incredible long-term health through better eating and more movement.

The Maintenance Stage

By maintaining good health, you ensure a healthy future. Remember, healthy habits like eating well, exercising regularly, and developing good sleep patterns aren’t one-time events.

By maintaining healthy living, we will find it easier to overcome Candida yeast infections, SIBO, IBS and IBD or other illnesses through dietary means.

A study revealed that patients who adhered to a Candida diet during and after treatment could reduce the need for excessive antifungal prescriptions. (Otasevic 2018)

Stay vigilant, always finding ways to manage planned and unplanned changes. Great health and well-being come from consistently eating well, staying active, and refining our routine over time.

Create new routines, discarding old habits & routines in your path

Eliminate activities, foods, and drinks that are preventing you from reaching your goal of being in your best shape.

Now that healthy eating and regular physical activity are part of your routine, keep things interesting and enjoyable. Stay committed and find ways to handle life’s challenges. If you slip up, don’t worry—there’s always tomorrow to get back on track!

Develop your new routine gradually. There’s no need to rush; you have your entire life to refine it, making adjustments as necessary based on your circumstances.

Mix up your routine with different types of physical activities, goals, healthy relationships, recipes, and rewards. I’m already proud of you for making it this far! Over the years our clinic has helped many people exceed their expectations.

Friendships require regular attention and care, much like gardens. Sometimes, stronger measures may be needed, such as pruning or even removing relationships if necessary. You might find that some friends are not as supportive of your new habits. A friendly conversation usually helps, but if not, spending less time with less supportive friends may be necessary. Complete removal should only be a last resort.

Deal with setbacks and roadblocks as they arise

Plan ahead to avoid potential problems and setbacks. Prepare alternative ways to stay active, such as indoor exercises for bad weather or adjustments for injuries.

Consider how to maintain healthy eating habits while traveling or dining out. Bring nutritious snacks or share a meal with a friend to stay on track.

If you experience a setback, don’t give up! It’s a normal part of the process. Everyone encounters challenges, so regroup and keep working toward your goals.

Remember, mistakes are not failures. Health changes often involve ups and downs. Don’t think that a single step back means you’re starting over. Accept that mistakes will happen, and instead of dwelling on them, use your energy to get back on track.

It’s getting better all the time

Don’t get too comfortable! Think about how you can stretch your goals and make them even bigger. Once you establish a new comfort zone, you have two choices: stick with your routine and solidify your diet and lifestyle, or push the boundaries and try new things regularly. Let’s add some excitement!

For instance, if you’re feeling good walking five days a week, consider incorporating two days of strength training. If you’ve reduced deep-fried foods to cut back on saturated fats, you might also reduce added sugars. Small changes can lead to lasting habits that you’ll want to maintain.

Thanks for reading this page, please leave a comment with your views, tips, or experiences!

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.