Stages: The stages are not linear but cyclical

1. Precontemplation

• Is this person physically active enough?
  • No
• Do they have the intention to be active?
  • No, because they don't see any reason to change

2. Contemplation

• Period marked by ambivalence
• Is this person physically active enough?
  • No
• Do they have the intention to be active?
  • Yes

3. Preparation

• These people have willingness to change.
  • Targeted by typical exercise programs
• Is this person physically active enough?
  • Yes, but not at criterion level (they have taken some steps in that direction but it's not yet stabilised)
• Do they have the intention to be active?
  • Yes

4. Action

• People are physically active but for less than 6 months.
  • It is a new behaviour so unexpected barriers may emerge
• Is this person physically active enough?
  • Yes, < 6 months
• Do they have the intention to be active?
  • Yes

5. Maintenance

• The relapse phase can happen at any point
• Is this person physically active enough?
  • Yes, > 6 months
• Do they have the intention to be active?
  • Yes

Relapse phase:

• Especially during preparation and action
• May lead to ‘learned helplessness’
• Normalize relapse to avoid snowball-effect
• Reframe relapse as a learning experience and reset