Episode 39: Five Stages Of Behavior Change

November 7, 2018

Subscribe: Apple Podcasts | Android

Episode Overview

Jen, Annie, Lauren and Melissa, Balance 365 Life’s head coach, examine the stages of behavior change, what they look like and how to move between them in a sustainable way to reach your goals. Having insights into how change comes about can help you make the changes that really matter to – and also to help you figure out what they are. There’s no one size fits all solution to building a life you’re completely in love with, but if you have awareness of the stages, you can make change happens more easily.

What you’ll hear in this episode

  • The Transtheoretical Model and how it relates to change
  • How long you spend in each stage
  • The first stage of behavior change
  • Precontemplation, what it is and what it means
  • How can you help a family member take the next step?
  • What the contemplation stage looks like
  • Your core values and how they relate to habit change
  • Ambivalence and how it impacts how you feel about your habits
  • Decisional balance and how it can fuel change
  • Where will you be in ten years if you make a change?
  • All or something and habit change
  • Holding the line and progressing: seasons of change
  • The preparation stage and what it looks like
  • Setting SMART goals
  • Moving from preparation to action
  • Taking baby steps towards your goals
  • Momentum and habit change
  • If you cannot believe you cannot achieve
  • The difference 6 months makes
  • The value of playing the long game
  • Habits when things get tough
  • The non-linear nature of progress
  • Learning how to keep on moving
  • Why maintenance is hard but necessary
  • Relapse prevention and post-relapse analysis
  • Busting boredom with routine to avoid relapse
  • Why New Year’s resolutions don’t stick
  • Why wellness challenges don’t work
  • Designing a plan that works for you
  • Removing the morality from change



Download a copy of this episode’s transcript here.


10/10 Recommend to family, friends, & clients 

Sound advice, presented in an easy to understand, approachable way. As a woman, mom, wife, daughter, friend, and Registered Dietitian - I recommend this podcast to everyone including my clients. I'm a huge fan of Balance365.  Keep it up ladies! Your friend, @dietitianchels :)


Outlook shifted 

Since listening to this podcast (and being part of the Facebook group(s) of B365), my whole outlook on myself, my body, my wellness, my worth has changed for the better. I thank these ladies for showing me another way to be in this world. I no longer obsess over my weight or food. I very much look forward to each podcast released!


My Morning Coffee Date 

Especially in 2020, having a little positivity is so important. Every time I listen to this podcast, not only do I have a smile on my face, I discover something about myself. And I consider myself to have a whole hell of a lot of self-awareness to begin with! It's almost cliche to say this now but it truly feels like you're having coffee with girlfriends!