Stages of Change in Addiction: 6 Milestones on Your Recovery Journey

Recovering from substance use disorder is a journey, and like any journey, it happens in stages. People don’t usually wake up one day and decide to change their lives overnight. Instead, recovery is a process that happens step by step. Experts call this process the stages of change, and understanding these stages can help people recognize where they are and how to move forward.

What Are the Stages of Change?

The stages of change describe how people work through their decision to change behavior. These stages are part of a model called the Transtheoretical Model, created by psychologists to explain how people overcome challenges like addiction. There are six main stages:

1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Relapse (or Lapse)

Let’s break down each stage.

1. Precontemplation: “I Don’t Have a Problem.”

In this stage, people don’t think they have an issue with substance use, or they aren’t ready to consider changing. They might:

• Deny their substance use is a problem.
• Blame others for their situation.
• Avoid talking about their behavior.

During this stage, family and friends often notice the problem before the person does. It’s a time of denial and avoidance.

2. Contemplation: “Maybe I Should Change.”

In the contemplation stage, people start thinking about their behavior and whether they should change. They might:

• Recognize the negative effects of substance use.
• Feel conflicted about quitting.
• Start weighing the pros and cons of changing.

This stage is about becoming aware, but the person may not be ready to act yet. It’s the first step toward making a decision.

3. Preparation: “I’m Ready to Do Something.”

When someone reaches the preparation stage, they’ve decided to make a change. They start planning how to take the first steps toward recovery. This might include:

• Researching treatment options.
• Talking to a doctor, counselor, or recovery coach.
• Setting goals for quitting or cutting back.

Preparation builds momentum, making the person feel more confident and ready to move forward.

4. Action: “I’m Making Changes.”

The action stage is when people take real steps toward recovery. This could mean:

• Starting treatment or attending support groups.
• Making lifestyle changes, like avoiding triggers.
• Practicing healthier coping strategies.

During this stage, individuals work hard to stick to their goals. It’s challenging, but it’s also empowering as they start to see progress.

5. Maintenance: “I’m Staying On Track.”

Maintenance is all about keeping the changes going over time. In this stage, people:

• Develop routines that support their substance use goals.
• Continue attending therapy or support groups.
• Handle cravings and challenges without relapsing.

The goal of this stage is to build a stable, fulfilling life in recovery. It takes ongoing effort, but with time, the new habits become part of everyday life.

6. Relapse: “I Slipped, but I Can Try Again.”

Relapse, or a return to substance use, is a common part of recovery. It doesn’t mean failure; it’s a chance to learn and grow. People in this stage might:

• Identify triggers or challenges that led to the relapse.
• Revisit their goals and recovery plan.
• Seek extra support to get back on track.

Many people go through this stage several times before reaching long-term recovery. What matters most is staying committed and not giving up.

Recovery Is a Journey, Not a Straight Line

The stages of change show that recovery is not always a smooth path. People might move forward, stay in one stage for a while, or even slip back to an earlier stage. What’s important is that change is possible at every step. With patience, support, and determination, people can overcome substance use disorder and build a healthier future.

No matter what stage you're in, help is available. If you're ready to move forward in your recovery journey, connect with a treatment center that understands where you are and can support you through every milestone ahead.