I just heard of the passing of an acquaintance whom I had spoken with about his health, but he wasn’t ready to make a change. My first thought was, wow, I could have helped him and if we’d worked together, maybe he’d still be here. But he wasn’t ready to make changes and I didn’t continue to speak with him further because he wasn’t ready and didn’t see the need for a health coach.
As a health coach, I work with people once they are ready for change, but this news hit me over the head. I realized I can spend more time with people in the early stages and try to influence their movement toward readiness. Of course, their doctors, friends, and family can do this too, and I guess I’ve depended on that route.
Are you ready to work with a health coach? As a health coach, understanding the Stages of Readiness for Change is fundamental for guiding clients effectively. These stages come from the Transtheoretical Model of Behavior Change developed by Prochaska and DiClemente.
Here are the stages and mindset. In what stage do you see yourself?
Precontemplation
In this stage, you are not considering change and may not be aware of the need to change or are resistant or in denial. Here, when I see you hurting, I can build rapport and trust, raise awareness without judgment, use reflective listening, ask open-ended questions, and share general education or stories, if welcomed. I do this in informal conversations and in networking situations whenever I speak with someone. This is natural for me because I genuinely care for people’s wellbeing and happiness. I know I can help, but only when the individual is receptive.
Contemplation
Here you are aware of the problem but are ambivalent about change and may be considering change in the next 6 months. This is where I can help you explore your ambivalence, have a conversation about your values and goals, and help you weigh the pros and cons of changing vs. staying the same. This then allows the individual to think a bit more, and warm up to the reality of the need to change.
Preparation
You are ready and intend to take action soon (next 30 days) and may have already taken small steps toward change, like cutting out sugar, or eating more vegetables, joining a gym, or other actions to improve your health.
When you contact me as a next step, we then set realistic, actionable goals, develop a clear plan with specific steps, and identify potential barriers and solutions. You feel motivated and the structure in place holds you accountable.
Action
You begin to actively make behavior changes. You are committed and motivated, but vulnerable to setbacks. I provide support and encouragement as we track your progress and celebrate wins. Together we troubleshoot challenges and your commitment and flexibility are reinforced.
Maintenance
In the maintenance phase, you have sustained your behavior change for 6+ months and are focused on feeling comfortable with your new way of being. Here we focus on preventing a relapse by reinforcing your identity and habits, planning for long-term success and potential triggers. I help you to adapt and deepen your lifestyle integration and encourage continued growth, moving further away from the old habits that made you unwell.
Maintenance is hard! Identity change includes loss and a new way of being in the world!
Relapse
Relapse is real and normal. But having a coach by your side means the lapse is small or short and doesn’t become a collapse or complete return to old habits. After working together and feeling good, it is very possible for client to relapse, and without regular communication with a coach, they may feel discouraged or ashamed to reach out again.
Again, as a coach, I know this is normal (it’s happened to me too). However, it’s a learning opportunity to work through with your coach. Just start again to revisit values, goals, and past successes. We then work together to rebuild confidence and adjust the plan.
Each stage requires a different coaching approach. The goal is to meet clients where they are, not to push them ahead. Progress is not always linear—people move back and forth between stages.
Let me know if you want to chat. Let’s figure out where you are in the stages of change, and how I can support you.