The Hero’s Journey to Behavior Change

Change is hard. Even when we know we need to shift, something inside us resists. The old patterns are familiar, comfortable—even if they’re not serving us.

But what if we framed behavior change as a journey? Not just any journey, but the Hero’s Journey, where the process follows a structure that makes setbacks, doubts, and triumphs feel like part of the path rather than obstacles in the way.

Let’s map behavior change onto this timeless framework and see how we can navigate our own transformation.

Precontemplation: The Ordinary World

At the start, everything feels normal—at least on the surface. We may not even be aware that a change is needed. Or maybe we are, but we’re brushing it aside.

“I should exercise more.”

“I need to stop procrastinating.”

“I really should eat better.”

The excuses come quickly. I don’t have time. It’s not that bad. I’ll start next month.

This is the Ordinary World before the journey begins. Change isn’t urgent yet. But something—an event, a realization, a conversation—will shake us out of this stage.

Contemplation: The Call to Adventure

At some point, the thought takes hold: Maybe I really should do something about this.

The Call to Adventure in stories is often a moment of awakening. A whisper of possibility. A challenge we can’t ignore.

In behavior change, this is when we start seriously considering a shift. We weigh the pros and cons. We imagine the potential benefits. The future version of ourselves feels more tangible.

But right alongside the call is…

Resistance: The Refusal of the Call

Even when we recognize the need for change, we hesitate. Doubt creeps in.

“What if I fail?”

“What if I can’t stick with it?”

“What if it’s just too hard?”

In stories, this is the moment when the hero resists stepping forward. Luke Skywalker doesn’t want to leave Tatooine. Frodo is reluctant to carry the ring.

This is normal. Resistance is part of the process. But at some point, something shifts—we either step forward, or we stay where we are.

Preparation: Meeting the Mentor & Crossing the Threshold

Most heroes don’t go it alone. They find a mentor—someone who offers guidance and tools.

For behavior change, our “mentor” could be:

• A book, podcast, or coach.

• A support group or accountability partner.

• A system or framework that makes the process clearer.

With this support, we prepare for the journey. We set goals, create an action plan, and, eventually, we cross the threshold—taking that first real step toward change.

Action: The Road of Trials

This is where the real work begins.

The Action Stage in behavior change is the grind—the stage where new habits are formed and old ones are challenged. Like any hero’s journey, we’ll face obstacles:

• Temptations to go back to old ways.

• Setbacks that test our commitment.

• Doubt about whether we can sustain the change.

This is where persistence matters most. The small, consistent actions. The willingness to keep going, even after failure.

Because beyond this stretch of trials lies…

Maintenance: The Transformation

At some point, we begin to see the change taking hold.

The new behaviors feel more natural. The identity shift happens:

• “I am someone who exercises.”

• “I am a person who prioritizes deep work.”

• “I nourish my body with healthy food.”

The change is no longer something we’re forcing. It’s becoming who we are.

But every hero must complete the journey by…

Integration: The Return Home

The final step isn’t just about achieving change—it’s about maintaining it and sharing the lessons learned.

This might mean:

• Supporting others on their own journeys.

• Reflecting on how far we’ve come.

• Continuing to refine and adapt as life shifts.

The hero returns to the Ordinary World, but they are no longer the same person.

And so it is with behavior change.

Your Journey Begins Now

Understanding change as a journey makes it easier to navigate. Setbacks aren’t failures—they’re tests of resilience. Resistance isn’t weakness—it’s a natural part of transformation.

The call to adventure is always there. The only question is—will you answer it?

Reflection:

How does your story of transformation and desire for change match up against the Hero’s Journey? Where are you on your journey and what do you need to go through to “Return Home?”