Stages of Change: Preparation
Last week we explored Precontemplation and Contemplation - the first sparks of awareness, where we begin to notice our habits and weigh them up.
Now we move into the next step: Preparation.
An Underrated Superpower
Preparation is the bridge between thinking about change and actually taking action. At this stage, something shifts. You’re no longer just imagining what life might look like without smoking, stress, or that old routine - you’re beginning to plan for it.
And here’s the secret: Preparation is a superpower.
When you prepare, you give yourself foresight. You can see what’s coming before it arrives, anticipate challenges, and put supports in place. It’s like having psychic vision into the near future, and when you can see what’s ahead, you’re ready for it.
Think about planning a holiday. If you simply turn up at the airport with no ticket, no bag, and no idea where you’re going - it’s chaotic and stressful. But when you’ve packed what you need, booked your stay, and know what to expect, the whole experience becomes smoother, easier, and more enjoyable. Preparation turns the unknown into something you can step into with confidence.
That’s true whether you’re preparing to quit smoking, reduce anxiety, manage depression, or simply create new healthy habits.
Why Preparation Works
Plan-making increases follow-through
A study by Todd Rogers and colleagues found that when people made specific plans - such as when, where, and how they would act - they were far more likely to follow through on their intentions. In other words, Preparation turns vague goals into concrete actions.
Planning backwards sharpens clarity
Researchers from the Peking University HSBC Business School, the Korea University Business School, and the University of Iowa collaborated to see if goal-planning methods affected motivation and pursuit of goals. They found that when people planned backwards from their goal - starting at the finish line and working back step by step - they were less anxious, more confident, and more motivated to take the actions needed. This technique, called future retrospection, is like looking at your success in the rear-view mirror and then tracing the path that got you there.
Both of these findings support what the Stages of Change model highlights: that the Preparation stage makes success much more likely.
Preparation in Practice
So what does Preparation look like in everyday life?
Marking in a calendar the date you wish to achieve your goal by.
Removing triggers from your environment.
Finding healthier alternatives to manage stress, habits or even depression.
Deciding on a clear time frame and setting a specific limit for how much you’ll cut down on alcohol.
Knowing “I want to go 7 days without smoking. If I can do that, I can quit for good”.
Listing potential obstacles and how you’ll handle them.
Telling someone you trust, or working with a therapist online, so you have accountability and support.
None of these actions change the habit yet - but they make change far more achievable when you step into the next stage: Action.
Reflection Questions
Here are some questions you can use this week to strengthen your Preparation:
What, specifically, do I want to change?
What is my timeline for achieving it?
What obstacles might I face and how will I prepare for them?
What will I do instead of the old behaviour?
Who or what could support me in making this easier?
How will I celebrate my success?
One Step Ahead
Preparation is about being a step ahead of yourself. It’s a superpower you already have - the ability to see the future and shape it in your favour.
This week, choose one of those questions and answer it. Everything starts with one. Every book started with one word. Every marathon started with one step. From there, you’ll already be closer to the change you want.
And if you’d like support, I offer hypnotherapy in Brighton and online sessions to help people with quitting smoking, easing anxiety, reducing stress, and finding relief from depression. Whatever it is you would like to change, I’m here to help. Often, having the right guide makes all the difference.
All the best.
David
Evergreen Hypnotherapy
