How Change in Maladaptive Daydreaming Behaviour Happens

New Year, New Habits: Understanding the Stages of Change

January often feels like a blank slate. The new year comes with a rush of optimism and resolutions, as people vow to break old habits or embrace new ones. Gym memberships soar, diaries are filled with ambitious goals, and there’s a collective sense of determination in the air. Yet, how often do these resolutions falter by February? It’s not that people lack willpower or commitment – it’s often because change is a process, not a one-off event. And understanding that process can make all the difference.

I completed my Master's in Health Psychology, which was focused on health behaviour change. One of the crucial aspects when it comes to behaviour change is getting started. So, how does it look like?

This is where the Stages of Change model (developed by Prochaska and DiClemente) becomes invaluable. It explains that successful behaviour change happens through distinct stages, each requiring its own approach.

The only intervention study that has been conducted by Somer et al. (2024) found that an online mindfulness and self-monitoring study was effective in reducing daydreaming below the threshold that indicates distress. This online programme also used Motivational Interviewing techniques. Motivational Interviewing was developed alongside the Stages of Change model, so it fits well.

Let’s break it down and explore how this applies to an often-overlooked issue: maladaptive daydreaming.

What Is Maladaptive Daydreaming?

Maladaptive daydreaming is a behaviour where someone spends excessive time immersed in vivid, structured daydreams, often to the detriment of their daily life. While daydreaming can be a creative outlet, maladaptive daydreaming can interfere with productivity, relationships, and overall well-being. Addressing it requires self-awareness and commitment to change – which aligns perfectly with the stages of change.

Note: This example below is of a cycle for someone who finds their daydreaming impacts their life, however, it is a simplified version, and we would expect the process to be more complex than this.

Stage 1: Precontemplation – “There’s Nothing Wrong”

In the precontemplation stage, a person isn’t yet considering change. They might not see maladaptive daydreaming as a problem or might even view it as a harmless escape. For example, Emma, a university student, uses daydreaming to cope with academic stress. She has always considered herself a daydreamer, but this is not something she shared with anyone before. She believes it’s her way of staying creative and doesn’t realise it’s consuming hours of her day and affecting her grades.

To move past this stage, awareness is key. Often, this comes from others highlighting the issue or the individual noticing patterns of negative impact.

Stage 2: Contemplation – “Maybe This Is a Problem”

In the contemplation stage, the person begins to recognise that maladaptive daydreaming might be an issue. However, they may feel ambivalent about taking action. For example, Emma starts to notice how much time she loses to daydreaming and wonders if it’s stopping her from reaching her goals. She might think, “I need to focus more, but daydreaming feels so enjoyable. Can I really give it up?”

Here, it’s important to weigh the pros and cons of change. Reflecting on how maladaptive daydreaming affects goals, relationships, or well-being can help build motivation to take the next step.

Stage 3: Preparation – “I Need a Plan”

At this stage, the individual is ready to make a change and starts planning. Emma decides she wants to address her daydreaming and begins researching strategies: she Googles how to reduce daydreaming, she joins the Discord forum and looks up research. She identifies her triggers, such as boredom or stress, environmental factors that facilitate daydreaming such as being in her dorm alone. She considers starting a log to track when and how long she daydreams during the day. She wants to reduce

This stage is about setting realistic, actionable goals. Writing down intentions and preparing tools, like a daydreaming log, can help create a solid foundation for success.

Stage 4: Action – “I’m Doing It”

In the action stage, the person actively works to change their behaviour. Emma begins implementing her plan. She sets time limits on unstructured free time in her dorm, instead, she plans outings with friends, keeps herself more occupied so she uses her time for something else, something perhaps more productive. She reads up on mindfulness and practises it daily to stay present, and redirects her energy into journaling or creative writing when she feels the urge to daydream. She also reflects on her progress by reviewing her log regularly.

This stage can feel challenging and tedious, but rewarding. Small, consistent actions build momentum and create lasting habits.

Stage 5: Maintenance – “Keeping It Up”

Once changes have been made, the focus shifts to maintaining progress. Emma develops strategies to prevent relapse, such as setting boundaries around her triggers and continuing to practise mindfulness. She now has developed the confidence to overcome daydreaming urges, as she knows they disappear after a while. She recognises that occasional lapses are normal but focuses on staying consistent over time. This helps her with her studying, and concentrating in lectures.

Maintenance requires vigilance and self-compassion. Celebrating milestones and tracking progress can reinforce positive habits and prevent old patterns from creeping back.

Stage 6: Relapse (or Restarting) – “Learning from Setbacks”

Change is rarely linear, and setbacks are common. If Emma finds herself slipping back into excessive daydreaming during a particularly stressful exam period, it’s not a failure – it’s an opportunity to learn. By revisiting her plan and identifying what triggered the relapse, she can strengthen her approach moving forward.

Relapse is a natural part of the process and can even lead to deeper insight and greater resilience.

Making Change Work for You

As you think about your own resolutions or habits this January, consider where you might be in the stages of change. Whether it’s addressing maladaptive daydreaming or tackling another behaviour, understanding this process can help you set realistic expectations and create a plan that sticks.

Remember: change doesn’t happen overnight. It’s a journey of reflection, preparation, action, and perseverance. Be patient with yourself, celebrate small wins, and keep moving forward. This year can be the year you make meaningful, lasting progress – one stage at a time.