Creative Solutions Behavioral Health, PLLC
Free Interactive Tool
Look back with compassion. Step forward with purpose.
Where Are You in Your Change?
Change rarely happens in one leap — it happens in stages. This short, private exercise is based on Prochaska & DiClemente’s Stages of Change model and works for any habit or behavior you’re thinking about — not just addiction. Answer honestly; there are no wrong answers.
The Five Stages, at a Glance
Change isn’t a straight line — most people move back and forth between these stages before something new really sticks.
↺ Relapse: a slip can loop you back to an earlier stage
That’s a normal part of the process, not a failure — more on coping with it below.
What’s one change you’re thinking about?
It can be big or small — exercising more, drinking less, setting boundaries, quitting smoking, eating differently, managing anger, leaving a relationship, starting therapy. Just name it in a few words.
Are you currently doing this — consistently?
Think about the last few weeks.
How long have you kept this up?
Consistently, without going back to the old pattern.
Do you plan to start in the next 30 days?
A real, near-term plan — not just “someday.”
Have you already taken any concrete steps?
Things like making a plan, telling someone, gathering resources, or trying it once or twice.
How important is this change to you right now?
0 = not important at all · 10 = extremely important
How confident are you that you could make this change, if you decided to?
0 = not confident at all · 10 = extremely confident
Quick gut-check: weighing it out
This step is optional but often the most useful part — take a moment with it.
Steps That Could Help You Move Forward
Here are a few directions that could help from where you are. Jot a quick thought on any that stand out — totally optional.
Which one will you commit to?
Pick the one you’re actually most likely to do — not the most impressive one.
Plan for the barrier
Most commitments run into something. Naming it now makes it easier to handle later.