We all want to be healthier. Unless you’re Bryan Johnson, businessperson and entrepreneur, willing to spend an estimated $2 million dollars a year on “biohacking” to improve your health, you’re likely trying to improve your habits. Perhaps like many, you’ve tried to adopt a new behaviour and found it difficult to stick to. This is where having a clearer understanding of the principles behind behaviour change can help you be more successful. With that in mind, today we’ll discuss the States of Change Model and how that intersects with forming good habits. If you’re looking to be Stronger For Life, your journey begins with building strong habits.
A model for change
Behaviour change isn’t simple. Effort has been poured into how behaviour change works and one model that stands above the rest is The Transtheoretical Model of change or TTM¹. It has easy-to-follow steps to categorise decision making processes. TTM has been used for a variety of issues ranging from alcohol abuse and sunscreen application to exercise and dietary change. The model has 5 stages where each stage reflects a different mindset toward change, and recognizing the stage helps tailor support and strategies effectively. The stages, with relevant examples are as follows:
- Pre-Contemplation – “Not Ready”
At this stage, someone sees no reason to change their behaviour. However, a simple conversation, educational content, or even targeted marketing can plant a seed for future change. - Contemplation – “Getting Ready”
The person is aware they need to change but feels unsure or ambivalent. A no-pressure chat with a trainer can help them imagine what a healthier lifestyle might look like. - Preparation – “Ready”
They plan to take action soon (within 30 days) and may have taken small steps. This is the perfect time to partner with a trainer, set specific goals, and book sessions or start a program. - Action – “Doing It”
They’re actively making changes (for less than 6 months). Here the focus is on celebrating wins, staying consistent, and planning for obstacles like time constraints or low motivation. - Maintenance – “Staying on Track”
They’ve sustained the new behaviour for over 6 months. Keeping it engaging by setting new goals, changing routines, and preparing for potential setbacks is critical.
Habits made easy
To create lasting behaviour change, shift actions from conscious decisions to automatic habits. This lowers the mental effort needed to stay consistent. Research shows habits form best when repeated in the same context². For example, regularly eating vegetables at lunch helps your brain link the behaviour to that context. Eventually, the context alone can trigger the habit. Habit strength builds quickly in the early weeks, then plateaus. That’s why strong support is essential during the early stages of change, as outlined in the Transtheoretical Model (TTM). In the action stage, forming reliable context-behaviour associations helps maintain healthy behaviours without relying on constant self-control.
So how might this information be relevant to you?
It’s important to establish this: forming good habits—like regular exercise or healthy eating—is less about willpower and more about repetition in a consistent context. For example, committing to a training program at Sydney Strength Training means showing up regularly in the same environment. Over time, the habit becomes automatic and part of your weekly routine. Relying on self-control alone isn’t always realistic. Life rarely presents clear-cut choices—you’re not often alone in a room deciding between broccoli or cake. Real change comes from accountability, habit tracking, and repeating behaviours in familiar settings. These factors matter more than raw discipline. Creating the right conditions makes behaviour change easier and turns good intentions into lasting habits.
Build stronger habits and master change
Understanding that context and repetition matter gives you direction when breaking habits that no longer serve your goals. For example, if driving home after a long day means passing a fast-food outlet, and you’re more likely to stop when tired and hungry, consider changing your route. Alternatively, pair the drive home with a healthier snack—like a piece of fruit—to avoid impulsive choices. If having alcohol easily accessible at home leads to regular drinking while watching TV, change the evening routine. Try eating at the dinner table or replacing the drink with a non-alcoholic option. These small environmental shifts help break the automatic associations that drive unwanted behaviours.
At Sydney Strength Training, we understand that real, lasting change isn’t about being perfect—it’s about showing up consistently in the right context. Whether you’re just starting out or getting back on track, building strong habits starts with creating the conditions that support your goals. If you’re ready to take action, we’re here to guide you through every stage of change and you can contact us here. Stronger habits lead to a stronger life—and it all begins with your next step.
References:
- Stages of Change Theory – StatPearls – NCBI Bookshelf
- How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation – PMC