Real Change Isn’t Fast – It’s a Five-Stage Process

If you’ve ever tried to make a major change—whether it’s a new wellness habit or a career pivot—you already know this truth: change doesn’t happen all at once.

It starts with a thought. Then maybe a pause. A question. A slow shift. And if we’re lucky—eventually—a breakthrough.

On this week’s Leaderish podcast, we talked with board-certified health and wellness coach Heather Wolcott about wellness in the workplace. It was a rich conversation about leadership, lifestyle, and letting go of judgment. But one part of the conversation stayed with me long after we finished recording: Heather mentioned the Stages of

Change, and I instantly recognized how relevant they are far beyond health and fitness.

The Stages of Change—also known as the Transtheoretical Model developed by psychologists James Prochaska and Carlo DiClemente—outline the five steps we move through when adopting a new behavior:

1. Precontemplation – not ready or even thinking about change

2. Contemplation – beginning to think about it

3. Preparation – making a plan

4. Action – doing the thing

5. Maintenance – continuing the change over time

Some models include a sixth: Relapse, because yes, falling off track is part of the process, too.

It’s a framework that applies to just about anything worth doing—and it showed up clearly in both my personal and professional life.

The Triathlon That Started with a Radio Story

Back in the mid-1990s (before I met Mike), I was getting ready for work one morning when I heard a radio story about triathlons. I had never heard of the sport before, but I was a swimmer, a cyclist, and a runner. By the time the segment ended, I found myself thinking: I should try that.

Contemplation began—and quickly turned to preparation. I found a coach who built a training schedule, and I followed it to the letter. I recorded every ounce of water I drank, every bite I ate, my heart rate, energy levels, and daily mileage. I kept a meticulous training log and proudly filed it away in a binder I still own today.

Nearly a year later, I competed in the Nashville Triathlon. I wasn’t first, and I wasn’t last. I was exactly where I wanted to be—ready, strong, and proud of what I’d accomplished.

The same was true years later when I decided to run a half marathon. I wasn’t quite as obsessive, but I stuck to a plan, followed through, and crossed the finish line.

And that’s the beauty of real, sustainable change: it doesn’t have to be flashy. It just has to be intentional.

From Corporate to Coaching

The Stages of Change don’t just apply to athletic goals—they also mirrored my shift from corporate leadership to entrepreneurship.

For most of my career, I loved the roles I held. But about six months before I left my last corporate position, I found myself wondering what’s next. I didn’t want to retire in the traditional sense—I wanted to build something of my own. Something I could grow and sustain for years.

When I was laid off two years ago, my severance package gave me the breathing room to move from contemplation to preparation to action. And for the past two years, I’ve been building and maintaining the coaching business I dreamed about before I even knew it had a name.

That journey has had every element of the change cycle—uncertainty, momentum, fear, pride, and eventually…clarity.

Why It Matters for Leaders

Whether you're leading a wellness initiative at work or trying to shift your own mindset, understanding the Stages of Change gives you language and grace—for yourself and others.

Not everyone is in action mode. Some people are just thinking. Others aren’t even ready to think. And that’s okay.

As Heather reminded us on the podcast, you can’t force change on someone—not by shaming, not by pushing, and definitely not by judging. That applies to someone trying to quit smoking, start exercising, or speak up in meetings. It even applies to you.

Leaders don’t accelerate growth by yelling “go.” They create environments where change feels safe, supported, and possible.

Whether you’re just starting to think about a change or you're deep in the maintenance phase—remember: ✨ Change isn’t a switch. It’s a cycle. ✨ And you’re exactly where you need to be to take the next step.

Curious where you are in the Stages of Change? Whether you're thinking about a shift in your habits, your leadership style, or your career path—I’d love to help you map it out. Click here to schedule a free discovery call.

🎧 And if you haven’t yet, give this week’s podcast episode with Heather Wolcott a listen. It’s full of insight, encouragement, and practical ways to create a healthier culture at work and in life.

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If you're interested in learning more about my coaching and training services or how I can help you turn your visions into realities, email me at doris@dunnwise.com, reach out via DM or visit my website at www.dunnwise.com. And be sure to listen to the Leaderish Podcast for great insights on Leadership.