You’ve committed to a new habit—whether it’s exercising more, eating healthier, or managing stress—but no matter how hard you try, you just can’t seem to stick with it.
Sound familiar? You’re not alone.
The truth is, feeling stuck isn’t a failure. It’s actually a clear sign that you may be skipping critical steps in the habit change process.
Why Most Plans Don’t Work
Most plans are great at telling you what to do once you’re ready to take action—the Execution phase. They often include step-by-step instructions, assuming you’re fully prepared to start and sustain the habit.
But here’s the problem:
• What if you’re not ready?
• What if you haven’t figured out why this habit matters to you?
Jumping into action without proper preparation is like building a house on sand. It might hold for a while, but eventually, it will collapse.
The 3 Phases of Habit Change
To create habits that last, you need to follow the natural process of change. Research from the American Council on Exercise and cognitive behavior therapy identifies three key phases:
1. Awareness – Recognizing why change is needed.
2. Choice – Deciding to act and planning your approach.
3. Execution – Taking action and making adjustments as needed.
Each phase builds on the one before it, creating a strong foundation for success. Skipping a phase—or rushing through it—can cause even the best plans to fail.
Phase 1: Awareness
Key Question: Why does this habit matter to me?
In the Awareness phase, you’re exploring the idea of change. You might feel uncertain, overwhelmed, or even defensive. This phase is all about examining your current behavior and understanding how the new habit aligns with your values.
Signs You’re in This Phase:
• You’ve thought about changing but haven’t started.
• You’ve researched options but haven’t taken action.
How to Move Forward:
• Make a pros and cons list to clarify the benefits of the habit.
• Create a vision board to picture how life would look with the change.
• Reflect on your values and how they relate to the habit.
Phase 2: Choice
Key Question: How will I make this work in my life?
In the Choice phase, you’ve decided the habit is worth pursuing. Now, it’s time to figure out how to make it happen in the real world.
Signs You’re in This Phase:
• You want to act but don’t know where to start.
• You’ve set goals but haven’t followed through yet.
How to Move Forward:
• Set SMART goals (Specific, Measurable, Achievable, Relevant, Timely).
• Identify potential barriers and strategies to overcome them.
• Leverage your strengths to support your plan.
Phase 3: Execution
Key Question: What adjustments do I need to stay consistent?
In the Execution phase, you’re actively practicing the habit. This phase is about tracking progress, encountering obstacles, and celebrating small wins.
Signs You’re in This Phase:
• You’re consistent in your actions.
• You’re evaluating what’s working and adjusting what isn’t.
How to Move Forward:
• Track your progress using a journal or app.
• Evaluate and adjust your approach as needed.
• Celebrate milestones with meaningful rewards.
Why Change Isn’t Linear
Here’s an important truth: Habit change isn’t a straight path. You might cycle through Awareness, Choice, and Execution multiple times before a habit becomes second nature.
For example:
• During Execution, you might realize you skipped planning in the Choice phase.
• You might revisit Awareness to connect deeper with your motivation.
This doesn’t mean you’re failing—it means you’re learning.
How to Move Forward Today
If you’re feeling stuck, ask yourself:
1. What phase am I in?
2. What steps can I take to move forward?
By working through each phase in order, you’ll create habits that align with your values and fit your lifestyle—giving them a far better chance of sticking.
Start Your Journey
If you’re ready to begin the habit change process:
• Schedule a Discovery Call to determine where you are in the cycle.
• Join the Mobility Foundations Program to develop habits that improve mobility, balance, and strength.
Habit change doesn’t have to feel overwhelming. When you follow the process step by step, real, lasting change is within reach.
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