Making changes to how you eat, move, or care for your body doesn’t happen overnight. Everyone moves through different stages when building new habits — a process known as the Stages of Change model.
Understanding what stage you’re in helps you set realistic goals, avoid burnout, and celebrate progress along the way. There’s no “perfect” stage — what matters is that you’re here and thinking about change.
1️⃣ Precontemplation: “I’m not thinking about making a change yet.”
You might not feel ready or see a need to change — and that’s okay. Simply becoming aware that there could be another way is part of your growth. Sometimes, just noticing patterns or challenges is the first step.
2️⃣ Contemplation: “I’m thinking about it.”
You’re starting to consider making changes to your eating or lifestyle habits. You may feel unsure — that’s completely normal. Curiosity and reflection build the foundation for lasting change.
3️⃣ Preparation: “I want to start soon.”
You’re getting ready. You might be setting small goals, doing research, or reaching out for guidance. This stage is about planning, not perfection — start with one simple step.
4️⃣ Action: “I’ve started making changes.”
You’re trying new things and putting your plan into motion. It’s exciting and sometimes challenging — but remember, every action (even a small one) builds momentum. Stay consistent and flexible.
5️⃣ Maintenance: “I’m working to keep it going.”
You’ve been following your new habits for a while. Now, the goal is sustainability — creating routines that feel natural and rewarding. Focus on consistency, not intensity, and don’t forget to celebrate how far you’ve come!
🌱 Reflect and Reset
Ask yourself:
What stage am I in right now?
What’s one thing I’m ready to try or learn more about?
What support would help me take my next step?
No matter where you are, change is possible — and you don’t have to do it alone.
💬 Ready for Guidance?
Our team of registered dietitians can help you set realistic, personalized goals and build sustainable habits — one step at a time.
👉 Book an appointment with Compass Nutrition today