developed by Prochaska and DiClemente in the late 1970s studied smokers who quit by themselves and those who needed further treatment
posits that behavioural change, especially of habits, is cyclical
Precontemplation → Contemplation → Preparation → Action → Maintenance → Termination
Precontemplation - people do not intend to take action in the foreseeable future, they do realize their behaviour is harmful or has negative impact; underestimate the pros of changing behaviour and overestimate cons of doing so
Contemplation - people intend to take action in the foreseeable future; more thoughtful and slightly more balanced view on pros and cons. Might still feel ambivalent about change
Preparation / Determination - people are ready to take action in the next 30 days. Start taking small steps. Believe that changing behaviour is good
Action - people show changes and are willing to put in effort; modify their behaviour
Maintenance - have demonstrated change in behaviour for at least 6 months. Intend to maintain change, to not relapse
Termination - People no longer want to go back to old behaviour OR Recurrence - Relapse; very common; but has feelings of guilt and shame, of being a “failure”, will have to start again with preparation, action, or maintenance