Six Stages of Transformation
In this post, I’m sharing a six-stage process called the Transtheoretical Model of Change that describes how we can frame our experience of changing something in our lives. The stages are the following: 1. pre-contemplation, 2. contemplation, 3. planning, 4. acting, 5. maintenance and 6. termination. I guide you through these steps using my own example.
1 . Pre-contemplation: “I don’t know what I want to change”
For several years now, I’ve started each year with a two-hour session of Sankalpa meditation, guided by my yoga teacher. This practice combines chanting, specific hand gestures called mudras, and powerful mantras in a way that opens portals to the subconscious. Once consciousness is open and the mind’s chatter, expectations, and doubts subside, the seeds of one’s dormant potential may reveal themselves in subtle ways.
How might they show up, you wonder? Everyone experiences it uniquely. For me, the first meditation presented three inner images: a Buddhist temple under a blue sky, the god Ganesha, and glittering light.
“What does this mean?” I wondered.
As a scientist, I knew I needed more data points. After this initial meditation, I committed to 30 consecutive days of practice. It may sound daunting, but each day brought a new image or sensation, awakening curiosity and motivating me to continue. During these sessions, I experienced additional images and sensations: a vortex of energy, a sensation of flow, a narrow mountain road. The list goes on.
This is the phase where I see many clients reaching out to me saying that they feel that there could be more to life, but they don’t really know what. This is the phase where we are open to new opportunities, but feel confused or unaware of what it could be.
2. Contemplation phase: “Now I know what I want to change, but how?”
Once I’d gathered enough data, I began interpreting these clues, often discussing them with my mentor. Gradually, the theme for the year revealed itself: life force energy. This theme made total sense given that I was shifting from my maternity leave to juggling two requiring tasks of running my own business and a family life.
So now I knew what I wanted to focus on and it also felt motivational to move forward with this topic. However, this is where most change-makers quit. They stop the change even without starting it. Have you heard yourself or someone you know saying this sentence in many years: “I really want to ____“?
If you want to move from contemplation to action, you need to progress to the next phase. There are specific techniques one can use to fuel this transition. However, more about the techniques I will share in a separate post.
3. Planning phase: “I know what to change, but how exactly?”
Now that I had clarity on the theme, the next step was to plan actionable steps in the physical realm. This stage, deceptively simple, took at least a month. Rushing into action without adequate planning often results in resistance; when the mind isn’t ready for change, it pushes back.
My plan for the year looked something like this:
Set a year-long intention: I chose a simple phrase that resonated with my theme, “It’s easy for me to nurture my life force.” Repeating it daily reminded me of this new reality I was creating.
Link intention with daily action: I paired the intention with a daily break for yoga nidra, a shorter (25 min) or longer (40 min) session.
Introspection and reflection: I examined questions around my energy, decision-making, and priorities. This part kept me curious about what energy meant to me, allowing for growth and adaptation throughout the year.
4. Acting phase: “Just do it.”
This is where Nike’s motto comes in handy—“Just do it!” Consistency builds a habit, and the more stable the habit, the deeper the impact. There are multiple ways to start doing, one that I personally really like is identifying a negative habit and exchanging it with a new positive one. In this way, one does not need more hours per day, but can actually make it even if the Earth keeps spinning at the same speed around the Sun 😉
5. Maintaining and 6.Terminating:
Once the habit is established, it becomes easier to maintain. At this stage, I might bring a new element into my practice. For example, I may alternate yoga nidra with different practices that align with the year’s theme.
At some point of time, one might want to terminate the habits and practices one acquired during the change process. As for me, I will keep on practicing my yoga nidra and active rest.
Reflecting on the Impact
Through this process, I’ve expanded my understanding of energy states (balanced, unbalanced, focused, scattered, etc.) and their influence on my body and mind. This clarity has allowed me to set priorities based not only on external opportunities but also on energy alignment. As a result, I experience greater vitality, skillfully let go of unnecessary things, and focus on what truly matters.
Conclusion
How can you apply these change-making stages to your life? Reflect on where you currently stand with your goals. Depending on your stage, you may benefit from planning, or perhaps it’s time to move forward with small, consistent actions.