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Last updated: March 16, 2026

What is this?

A readiness to change assessment based on the Stages of Change model that identifies where you are in the change process.

Who needs it?

Anyone considering a behavioral change who wants to understand their current stage of motivation and readiness.

Bottom line

Knowing your stage of change helps you choose the right strategies — there is no wrong place to start. This tool is for informational purposes only. Not a substitute for professional mental health treatment.

What Is the Readiness to Change Assessment?

How Is the Readiness to Change Assessment Scored?

What Do My Readiness to Change Results Mean?

Readiness to Change Assessment

Based on the Stages of Change model by Prochaska & DiClemente. 15 statements to help you understand where you are in the change process.

This is an original educational tool, not a validated clinical instrument.

Last reviewed: March 2026

Rate Each Statement

Read each statement and select how much you agree or disagree. There are no right or wrong answers — answer honestly based on where you are right now.

1.I have developed new habits and coping skills that support my recovery.

2.I have started taking small steps toward changing my use.

3.I would be surprised if someone told me I had a substance use problem.

4.Other people seem more concerned about my use than I am.

5.I sometimes wonder if my substance use is hurting me or the people around me.

6.I am actively working on strategies to avoid using.

7.I have been thinking about whether I should cut back or stop.

8.I don’t think my substance use is a problem that needs to change.

9.I can see both reasons to change and reasons not to.

10.I have been looking into what support or resources might help me.

11.I am planning to make a change in my substance use in the next month.

12.I have recently made significant changes to my substance use.

13.I have maintained changes in my substance use for six months or more.

14.I have changed my routines or environment to support not using.

15.I am focused on preventing a return to old patterns.

0 of 15 answered

0%

Please answer all 15 statements to see your results.

Understanding the Stages of Change

The Stages of Change model (also called the Transtheoretical Model) was developed by James Prochaska, PhD, and Carlo DiClemente, PhD, beginning in the late 1970s. Their research revealed that people who successfully change addictive behaviors move through a predictable series of stages — and that understanding which stage a person is in helps determine what kind of support will be most effective.

The model has since been applied far beyond addiction — to diet, exercise, medication adherence, therapy engagement, and more. It is one of the most influential frameworks in behavioral health and is the foundation of motivational interviewing, a counseling approach used worldwide.

The Five Stages Explained

Precontemplation

Not yet considering change. In this stage, you may not see your substance use as a problem — or you may feel that the costs of changing outweigh the benefits. You might feel defensive when others bring it up, or you may simply not have thought about it much..

Contemplation

Thinking about change. You are aware that your substance use may be a problem and you are weighing the pros and cons of making a change. You may feel ambivalent — part of you wants to change, and part of you does not.

Preparation

Getting ready to change. You have decided to make a change and are getting ready. You may be setting a quit date, gathering resources, telling trusted people, or taking small steps like cutting back.

Action

Actively making changes. You are actively changing your behavior. You may have recently quit or significantly reduced your use.

Maintenance

Sustaining your changes. You have sustained your changes for six months or more. You have developed new habits, coping skills, and routines.

Change Is Not Linear

One of the most important insights from Prochaska and DiClemente’s research is that change is not a straight line. Most people cycle through the stages multiple times before achieving lasting change. A person might move from Contemplation to Preparation, then back to Contemplation after a setback. Someone in Maintenance might experience a relapse and return to Action or even Contemplation.

This is why the model is often depicted as a spiral rather than a straight line. Each time you move through the stages, you bring new knowledge, skills, and self-awareness. A relapse after six months of sobriety is not the same as never having tried — you carry everything you learned forward.

Research published in the American Journal of Health Promotion found that the average person who successfully quits smoking makes 3 to 4 serious attempts before achieving long-term abstinence. The same pattern applies to other substances. Each attempt builds the foundation for the one that sticks.

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Frequently Asked Questions

What is the Stages of Change model?

The Stages of Change model, also called the Transtheoretical Model (TTM), was developed by psychologists James Prochaska, PhD, and Carlo DiClemente, PhD, in the late 1970s and early 1980s. It describes behavior change as a process that unfolds over time through five stages: Precontemplation, Contemplation, Preparation, Action, and Maintenance. The model is one of the most widely used frameworks in addiction counseling, behavioral health, and public health. It recognizes that people are at different levels of readiness to change, and that the most effective support is tailored to where a person currently is — not where others think they should be.

What do the five stages mean?

Precontemplation means you are not currently considering change — you may not see your substance use as a problem, or you may feel that the costs of changing outweigh the benefits. Contemplation means you are aware that a problem may exist and are weighing the pros and cons of change, but have not committed to action. Preparation means you have decided to change and are getting ready — perhaps setting a date, gathering resources, or making small initial steps. Action means you are actively modifying your behavior, environment, or habits. Maintenance means you have sustained your changes for six months or more and are focused on preventing relapse. People often move through these stages multiple times before lasting change takes hold.

Is this a validated clinical instrument?

No. This is an original educational tool inspired by the Transtheoretical Model. It is designed to help you reflect on where you might be in the change process. Validated clinical instruments for assessing stages of change include the URICA (University of Rhode Island Change Assessment) and the Readiness to Change Questionnaire. This tool is not a substitute for clinical assessment. If you want a formal evaluation of your readiness to change, a counselor or therapist trained in motivational interviewing can help.

Can I be in more than one stage at the same time?

In practice, yes. The stages are not rigid boxes — they are points along a continuum. You might strongly identify with Contemplation (thinking about change) while also showing some Preparation behaviors (looking into resources). This tool shows your scores across all five stages so you can see where your responses cluster. Your primary stage is the one with the highest score, but the full picture of your scores across stages can be informative. Many people find they resonate with elements of two adjacent stages.

What if I have been through these stages before and relapsed?

This is completely normal. Prochaska and DiClemente's research found that most people cycle through the stages multiple times before achieving lasting change. Relapse is not failure — it is a common part of the change process. The spiral model of change suggests that each time you move through the stages, you learn something new that makes your next attempt stronger. If you have relapsed, you have not gone back to zero. You carry the skills, self-knowledge, and experience from your previous attempts. The question is not whether you will face setbacks, but how you respond to them.

How can I use my results from this assessment?

Your results can help you understand where you are right now — without judgment — and identify what kind of support might be most helpful at this point. If you are in Precontemplation, the most useful step might be simply gathering information. If you are in Contemplation, exploring the pros and cons of change with a counselor can help. If you are in Preparation, building a concrete plan (like a relapse prevention plan) is the priority. If you are in Action or Maintenance, tools that support daily coping and accountability are most valuable. Share your results with a counselor or therapist if you have one — it gives them useful context for how to support you.