Wellness Wisdom: Why Change Often Feels Hard Before It Becomes Clear

Purpose

Change does not happen as smoothly as we hope. Research in health psychology and behaviour change shows that people typically move through different phases of awareness, experimentation, and integration when adapting habits, decisions, or wellbeing practices. This article offers a simple way to understand where you may currently be in the change cycle, and what kinds of support are most helpful at each stage, so you can respond with clarity and self-compassion rather than pressure.

What Research Suggests

Many of the models of behaviour change show that:

• Change is cyclical rather than linear; people often revisit earlier phases as circumstances evolve.

• Early phases are primarily reflective, involving awareness, evaluation, and preparation rather than immediate behavioural shifts.

• Different types of support are more effective at different stages, meaning reflection-based approaches are often most useful before structured action begins.

• Periods of interruption or relapse are expected parts of the cycle and can strengthen later integration when learning is incorporated.

These findings have been replicated across health behaviours, lifestyle changes, and psychological wellbeing interventions.

Stages of the Change Cycle and Helpful Supports

1. Awareness and Reflection (Pre-Action)

Typical experience:

Recognising that something may need attention, noticing patterns, or feeling uncertain about next steps.

Helpful supports:

• Reflection and perspective-building tools

• Clarifying priorities and values

• Identifying current capacity and mental load

(Lab examples: Pause Reflection video, reflection prompts, clarity reviews)

2. Action and Experimentation

Typical experience:

Trying new approaches, adjusting routines, testing what works in everyday life.

Helpful supports:

• Flexible planning tools

• Behaviour tracking for awareness rather than performance

• Small, adaptable behaviour experiments

(Lab examples: interactive tracking tools, lifestyle diary, planning worksheets, Resource Library tools and videos)

3. Integration and Stability

Typical experience:

New approaches are becoming more familiar, reviewing what is sustainable, and adapting when circumstances change.

Helpful supports:

• Periodic review and adjustment

• Reinforcing supportive routines

• Coaching conversations to support continued integration

(Lab examples: review tools, resource library deep-dives, optional coaching sessions)

Movement between stages is normal, and returning to earlier phases is part of strengthening long-term wellbeing. Approaching each stage with the type of support that fits your current position often makes change feel more manageable and sustainable over time.

---

Explore This Topic in Coaching

Bring this knowledge to your decision-making and coaching sessions to make faster progress toward your goals.

This tool is fully accessible within the Women’s Wellbeing Lab. If you would like to extend this work, the Lab offers psychology-informed tools, articles, and resources designed to support reflection, clarity, and intentional action.

You can explore the Lab with a 7-day free trial and access a full library of wellbeing support in a way that fits your real life.

Go to the Women's Wellbeing Lab