The Stages of Change: Precontemplation
As the saying goes, we are creatures of habit, or as biologist Richard Dawkins says in The Selfish Gene, we are ‘learning machines’. We learn to read, write, walk and talk (not usually in that order). With some repetition, we do those things without thinking about them; they become automatic.
We learn behaviours: making a cup of tea first thing in the morning, putting two sugars in it (if you like it sweet), brushing our teeth twice a day, and so on. These kinds of micro-behaviours we do routinely, perhaps every day. They go by unnoticed, unquestioned, taken as a given. It’s just the normal thing to do.
Then there are psychological and emotional patterns we learn: ways of thinking, ways of responding to situations, the ways we communicate to ourselves and others, the way we say “good morning” to colleagues, the way we don’t talk to people on the bus, the beliefs we form about the world, political stances and even our deepest core values (Rokeach 1973).
The Stages of Change
Psychologists James Prochaska and Carlo DiClemente developed what is known as the Stages of Change model (or the Transtheoretical Model) to describe how people move through change. It begins with Precontemplation, the stage before we’re even thinking seriously about changing.
Precontemplation
In Precontemplation, we often don’t notice the behaviour at all — or if we do, we don’t view it as a problem. It feels normal, automatic, invisible, just part of who we are. These are the routines and patterns we carry out without reflection. A smoker may say, “I don’t have a problem, I just enjoy it.” Someone who drinks heavily may insist, “It helps me relax, I don’t see the harm.” Or someone may simply never stop to question their daily habits at all.
Precontemplation is the ground where the seed of change is planted. It’s the moment before the first step, the pause before movement begins. And it’s a vital stage — because without awareness, there can be no choice.
It’s important to recognise that Precontemplation is not laziness, denial, or failure. It’s a natural part of how humans work. We repeat behaviours because they serve us in some way — giving comfort, distraction, familiarity, or even identity. They can run in the background like old software, unnoticed until something — or someone — brings them into awareness.
Sometimes, it’s an outside comment: a loved one pointing out a concern, or a doctor raising a red flag. Sometimes, it’s an inner whisper: “Do I really need to do this?”
With any pattern of behaviour, thought or response, ask yourself small questions like:
Is this truly necessary?
Is it helpful, or simply familiar?
What might life look like without it?
These small sparks can shift us toward the next stage: Contemplation, which you’ll find in the next blog.
Stoptober
This Stoptober, I invite you to reflect on your own habits — whether in your daily behaviour, the way you communicate (or lack thereof), the routines you fall into, the small comforts you lean on, or the reactions that surface when you feel stressed. Bring some awareness to the patterns that repeat themselves, often without you even noticing.
Choose just one that you might be better off without. It could be something minor but persistent, or something larger that has been quietly shaping your life. At first, it may feel unusual to even imagine changing it — and that’s okay. Remember, no action is needed yet. The very first step is simply becoming aware. Awareness plants the seed, and from there, change can begin to grow.
If you’d like more support over the upcoming weeks of Stoptober, sign up to my Newsletter so we can communicate directly about whatever challenge you are facing!
All the best.
David
Evergreen Hypnotherapy
