Written by Lisa Airvolk | Airvolk Mindset | Educated by NASM
Published: October 31, 2025
Lasting Change Starts in the Mind
Explore the six stages of behavior change — from awareness to action. Learn how self-efficacy, decisional balance, and behavioral psychology shape lasting transformation through the Airvolk Mindset, inspired by NASM.
True transformation isn’t a single decision — it’s a psychological process.
The Transtheoretical Model of Behavior Change (TTM) by Prochaska & Velicer (1997) describes how individuals evolve from awareness to consistent action. Originally developed to help people quit smoking, the model applies to every journey of personal growth — from fitness and nutrition to mindset and performance.
The Six Stages of Change
1. Precontemplation – Unaware of the Need for Change
At this point, individuals don’t yet see the need for change or have lost faith in their ability to follow through. In fitness, this might mean believing exercise “doesn’t work” or that “it takes too much time.”
Cognitive reframing is key here — replacing limiting beliefs with science and self-trust. Even 30–60 minutes of focused resistance training, 2–4 times per week, can reshape both body and brain.
2. Contemplation – Awareness Awakens
Here begins the mental dialogue. Pros and cons are weighed — this is known as decisional balance. The Airvolk Mindset calls this the awareness stage: the point where thought meets potential.
3. Preparation – Ready to Begin
Action plans are formed. Equipment is purchased, routines are planned. This stage builds self-efficacy — the belief that change is possible. Small steps matter: one clear goal, one consistent action, one shift in identity.
4. Action – Transformation in Motion
Behavior aligns with purpose. Workouts happen, habits take shape.
This is where behavioral processes (tracking, reinforcement, accountability) support sustained progress.
Progress isn’t perfection — it’s the art of returning to your purpose every day.
5. Maintenance – The New Normal
After six months of consistency, change feels natural. The focus shifts from starting to sustaining. Even the most dedicated athletes move between stages — adapting, re-aligning, and redefining goals.
6. Termination – Theoretical Completion
In smoking cessation, termination means no risk of relapse. In fitness, this rarely applies — life’s dynamics make permanent stability unrealistic. The Airvolk philosophy reframes this: transformation isn’t about never falling — it’s about rising faster every time you do.
The Psychology Behind Change
The Stages of Change Model goes beyond behavior — it integrates mindset science through three key mechanisms:
- Processes of Change – how people progress through stages.
- Cognitive: learning, awareness, self-reflection.
- Behavioral: habit design, self-monitoring, reinforcement.
- Self-Efficacy – belief in one’s ability to act (Cardinal & Kosma, 2004).
- Decisional Balance – evaluating perceived costs and benefits (Spencer et al., 2006).
These principles empower trainers and clients to personalize strategies — meeting each person at their current stage and guiding them toward consistency, not perfection.
Airvolk Insight
Transformation begins within.
When your mind, body, and purpose align, discipline becomes natural. Whether you’re at the stage of awareness, preparation, or sustained action — every stage matters, because every stage teaches.
“Change happens when awareness meets consistent action.” – Lisa Airvolk
Scientific References
- Prochaska, J. O., & Velicer, W. F. (1997). The Transtheoretical Model of Health Behavior Change. American Journal of Health Promotion, 12(1), 38–48.
- Spencer, L., Adams, T. B., Malone, S., Roy, L., & Yost, E. (2006). Applying the Transtheoretical Model to Exercise: A Systematic and Comprehensive Review of the Literature. Health Promotion Practice, 7(4), 428–443.
- Cardinal, B. J., & Kosma, M. (2004). Self-Efficacy and the Transtheoretical Model: Implications for Physical Activity. Research Quarterly for Exercise and Sport, 75(2), 186–193.
- Harada, K., et al. (2008). Changes in Exercise Behavior among Adults: Application of the Transtheoretical Model. International Journal of Behavioral Medicine, 15(1), 40–47.
- Glanz, K., Rimer, B. K., & Viswanath, K. (2008). Health Behavior and Health Education: Theory, Research, and Practice. 4th ed. San Francisco: Jossey-Bass.
