Planning: the Third Stage of Change
June 21, 2005
Meredith Whelan

In previous editions we discussed the stages of precontemplation and contemplation as part of an overall process for successful self-change (Changing for Good, Prochaska, et al). It is not uncommon for people to cycle through these first two stages several times before they move on to planning.  This is not a failure but part of long-term change.  As we have learned, completing the tasks of each stage thoroughly enhances success in the long run.

The planning stage is where you take the decisions you made during the contemplation stage and create concrete steps for implementing change. The majority of the ambivalence should be resolved by the completion of contemplation. The most significant shift in moving to the planning stage is that now there is a commitment to change.  A person in the planning stage is ready to make changes within one month.

Change requires energy, effort, and attention. Helpful strategies during this stage are on-going self-evaluation, putting structure to your commitment, and enlisting helping relationships. In on-going self-evaluation, turn your attention now from the past problems that you analyzed during contemplation and focus more on the future and your new self. Make a list of the benefits of change and always keep it near to help you turn away from old behavior. During contemplation, you decided to change. During planning and preparation, you must make change a top priority in order to be ready for action.

Commitment requires a willingness to act as well as a belief in one's ability to change.  However, even with commitment, expect anxiety to accompany the process of change. Put structure to your commitment in order to manage the anxiety with the following strategies: take small steps, set a date to begin, go public with your intention, prepare for a major operation, and create your own plan of action. During contemplation, you may have gathered information about many ways to attempt the change you wish to make. You can adopt a plan that is already created or tailor one to fit you better. What's important is that you own this plan as your own. Take the time now to set up "structures for success" whereby you change your environment to support the change. This can be anything from removing junk food, to tying a string on your wrist to help keep you focused on the issue, to buying software to help keep you from over-spending, to setting aside time each day to begin creative writing. In short, anything that will help keep you on track. Set up the structure now so you do not expect yourself to overly rely on the single strategy of willpower.

Enlisting helping relationships is a powerful strategy during many stages of change and is useful during planning as well. Helping relationships can take the form of working with a therapist, life coach, accountability partner, or simply friends and family.  Talk with them directly about how you do and do not want to be supported i.e. do tell me you’re proud of me, offer to help when I look overwhelmed; don’t keep asking me how I’m doing or nag at me. Remember to ask them to be tolerant if you are on edge during the initial action steps.

Planning can be somewhat difficult because you are so close to action. It doesn't have to be elaborate but it does have to be specific and concrete. Take the time to do it and you will be paid back with greater success.

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Psyche & Spirit