UNDERSTANDING THE STAGES OF CHANGE
The Stages of Motivational Readiness for Change Model (SOC) was developed by J.O. Prochaska and Carlo DiClemente. This model identifies the steps an individual takes to change a behavior. It recognizes that changing behaviors is a dynamic process unique to each person. For example, a person may move from one stage to the next and then go back a stage or two.
Employing the SOC can benefit worksite physical activity programs by helping program planners identify activities or strategies that are appropriate for the majority of the targeted population and ensuring program dollars are well spent. For example, if the majority of the targeted population is in the contemplation stage (they are thinking about becoming active), it may not be effective to provide program participants with information on preventing boredom with a physical activity routine, which would be more appropriate for someone in the action or maintenance stage.
What follows is a description of the five stages in the SOC and an example of a program activity that may be most beneficial to a person in that stage. These descriptions and activities are specific to physical activity; however, the model is used for a variety of health behaviors including nutrition habits and seat belt use.
Stage 1
Precontemplation: The individual is not thinking about becoming more active. A person in the precontemplation stage may have tried unsuccessfully to start a physical activity or fitness program and, therefore, is not interested in trying again.
Program Activity: Use brochures, newsletters, and flyers to raise awareness about the benefits of being active (such as, reducing the risk of certain diseases like cardiovascular disease, lowering blood pressure, and improving mood) and ways to overcome barriers to activity.
Stage 2
Contemplation: The individual is thinking about becoming more active within the next six months. He understands the benefits of regular physical activity, but may have some concerns about how to succeed at changing his behavior.
Program Activity: Continue to raise awareness through materials, such as newsletters and posters. Messaging on how to set small realistic goals (such as, buying a new pair of walking shoes or researching opportunities to participate in a sport or recreational activity), identifying enjoyable activities, and setting up a support network may be most helpful to contemplators.
Stage 3
Preparation: The individual is ready to be active or wants to be active on a more consistent basis. He is ready to make an action plan.
Program Activity: Provide information on how to incorporate physical activity into each day particularly days when the weather may be bad or the employee feels tired. Posters reminding employees to take the stairs or encouraging them to take walking or stretching breaks (with suggested stretches) may be beneficial. A worksite physical activity challenge may also appeal to individuals in the preparation stage. Keeping an activity log during a worksite challenge is one way to help employees stay on track with their physical activity goals.
Stage 4
Action: Physical activity has been a regular part of the individual’s life for a short period of time (less than six months). He feels the benefits of being active. Frustration may set in at times due to multiple obligations (such as a deadline at work that leaves him with no time to exercise at lunch), a feeling that results should be more apparent (more visible muscle tone or faster run time), or difficulty dealing with uncontrollable barriers (inclement weather prevents his daily bike commute).
Program Activity: Similar to the preparation stage, activities that may help a person in the action stage include a worksite physical activity challenge or participation in a fun run or walk. Posters, emails, or newsletters that provide employees with information on varying an activity routine (such as including activities that improve strength and flexibility) or preparing for and overcoming changes to a routine due to an illness, vacation, or change in work schedule may also be helpful.
Stage 5
Maintenance: Individual is regularly active and has been for at least six months. He is an inspiration to others to incorporate activity into everyday life. Setbacks or unanticipated changes in routine (bad weather or an injury) may be barriers he must overcome. Having a plan in place on how to overcome those types of barriers is helpful.
Program Activity: Refer to previous stage.
The effectiveness of the SOC in helping individuals change modifiable behaviors can help increase the chance of program success. The model can help ensure your program includes messages and activities that target your employees and guides them on the path to success!
The following sources were used in this overview:
Marcus B. and Lewis B. (2003). Physical activity and the Stages of Motivational Readiness for Change Model. President’s Council on Physical Fitness and Sports Research Digest. 4 (1).
Stages of change in adding physical activity into your life—where are you? [Electronic fact sheet]. (2007). Atlanta, GA: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention [Producer and Distributor]. Accessed July 2, 2007.
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