How to Maintain Healthy Habits Despite Unfavorable Circumstances
Felix Weber
2026-03-23
8 min. read
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Many adults have decided at least once in their lives to change their lives by 180 degrees from tomorrow (or Monday): a healthy diet, 2 liters of water a day, 5 workout sessions a week (preferably aerobic), at least 8 hours of rest every night, zero sweets, no alcohol, and a complete ban on fried snacks or snacks.
Behavioral transformation phases within the transtheoretical model of psychological change
The transtheoretical model of change—elaborated by researchers including S. Siddharthan and colleagues (2021)—delineates five fundamental stages in the behavioral modification process: **pre-contemplation**, wherein an individual remains unaware of the problem’s existence and exhibits no inclination toward alteration; **contemplation**, during which initial recognition emerges that a particular issue may warrant corrective intervention; **preparation**, marked by methodical strategizing and the exploration of viable methodologies to integrate novel behavioral patterns; **action**, the phase where tangible, purposeful steps are executed to either attain the desired transformation or solidify a new habit; and **maintenance**, where—despite occasional relapses into prior behaviors—the newly adopted practice has become an ingrained component of daily routine. Of paramount importance under adverse external conditions is the preparatory stage, as it presents the most opportune moment to devise adaptive solutions capable of addressing a spectrum of potential challenges (Siddharthan et al., 2021).
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