The Secret to Change: How the Change Cycle Transforms Performers One Step at a Time

Discover the secret to mastering change with the Change Cycle—a powerful, step-by-step approach that helps stunt performers, actors, and anyone seeking growth make lasting improvements, one small shift at a time.

Mastering the Change Cycle: Small Steps to Big Growth for Stunt Performers and Actors
Change is an essential part of growth, especially for people in high-performance fields like stunt work and acting, or for anyone who is on a journey and hopes to be better tomorrow than we are today.

Something to acknowledge here is Change isn't just a thing. Change is actually a whole subject and specialism. It's an industry. There are people who are specialists in 'Change' and just work with that. So Change is very specific skill, and sadly, one that many of us are never formally taught. And we really should be! Because when you understand how Change works, or why it doesn't, this really does unlock so much in our lives. 

When things don’t go as planned, it’s easy to feel frustrated or overwhelmed. We might wonder why change feels so hard to achieve. We might think we're just no good at something and give up. We might even resist a change we now we need to make, or don't realise we need to make, and are blind to, and this leaves us wondering why we're struggling or suffering so much. So again, studying Change and getting to understand it better can be the most amazing lesson and lifeskill, as it unlocks anything and everything, and the path to it. 

At the International Stunt Academy, we believe Change doesn’t need to be overwhelming. In fact, when approached with the right mindset and method, change (even what might at first seem like an impossible change), can be a gradual and deeply rewarding journey. On Day 1 we might wonder how we will ever get to be the person and performer we hope to be, and the path to this is taken one day at a time. Each day, we make a little change, and we grow. Through many days, we grow far. And over time we become someone we once dreamed to be. For us it is the most beautiful and rewarding thing to be there as people change, and to see them reach and realise their potential, and then watch them grow further as they progress on through their lives and careers. This is why we're change experts. We work with it every day, and every day we see the power of it. 

This approach, which we call the "change cycle," not only draws from proven psychological research, like The Change Cycle® model (shown above), developed by Ann Salerno and Lillie Brock, and also Carol Dweck’s work on Growth Mindsets, but also incorporates our own unique teaching principles designed to help performers identify and embrace each step forward in their goals and careers.

Understanding the Change Cycle
The method for utilising '1 change' is a simple yet powerful approach we teach at The ISA for creating meaningful, lasting improvements, and also to enable very rapid development.  Whether you’re working on a new skill, refining a technique, or simply trying to get past a mental block, this process of trying something, stopping, reflecting on what is preventing success and studying that, then finding '1 change' to try, and trying again to see if you get better, helps make change feel manageable and achievable.

This method is rooted in the belief that each small step matters, and also preventing overwhelm from too many changes at once is very important. When we are training we are taking on so many new and fast moving things at once it is very easy to reach what's known as 'cognitive overload' (when the brain can't brain anymore and you go backwards). This aligns closely with Carol Dweck’s research on the Growth Mindset, which we wrote a blog about here (https://www.internationalstuntacademy.com/blog/are-you-growth-minded-tip-its-one-of-the-best-ways-to-succeed).

Dweck, a renowned psychologist, found that people who adopt a "growth mindset" (the belief that abilities can be developed with effort, time, and learning) tend to approach challenges with resilience and openness. They see setbacks as part of the journey, not as evidence of failure, and they’re more likely to keep going when things get tough.

At The ISA, we believe that the growth mindset is foundational to any performer’s success, but we take it a step further. While Dweck’s work focuses on changing our beliefs about learning, The Change Cycle teaches performers how to put those beliefs into action, and we teach how to do this one little step at a time. Here’s how it all works.

Why Changing Too Much at Once Leads to Overwhelm
One of the biggest reasons change feels overwhelming is absolutely nothing to do with whether you can, or if you are good enough, or anything like that. In fact to think it is all about you is silly.

This is about how the brain is wired. 

Humans are clever, but they are not born perfect. Especially the really driven ones who have dreams, goals and set a high standard for themselves. The ones who push themselves to go far.

You see, often we are temptation to try and fix everything at once. And there is the flaw. You can't. And if you did, how do you know what actually fixed the problem?  We often hear things like this, “I just need to improve my timing, balance, speed, use the other leg and land that differently!” ... all at the same time. But when we try to adjust too many things at once, it becomes nearly impossible to track what’s actually working and what isn’t. You might even fix the issue with one thing and still fail as changing something else that was working messes up your next attempt. And then what do you learn, other than you had another failed attempt and you still done actually know why.

Instead, we encourage people to implement just one change at a time, following a cycle that looks like this:

1. Try – Attempt a skill, technique, or behavior without expecting it to be perfect. Start with your current best effort.
2. Stop – Pause and take a breath. Look at what went well and what didn’t.
3. Reflect – Choose one specific element to improve, and learn about it. Focusing on just one change allows you to truly understand its effect.
4. Adjust – Make that one adjustment and give it another go.
5. Repeat – Continue through this cycle, building on each small improvement.

This cycle not only aligns with the very well studied and accepted principles of a Growth Mindset, but it also takes the abstract idea of improvement and translates it into a simple, actionable, manageable process with clear steps that anyone can follow and anyone can use to improve quickly. And who doesn't love getting better at something faster?!

The Change Cycle®: Understanding the Stages of Change
Now that we’ve explored change as a science and that there are methods that make it so much easier to manifest change in our artform, let’s take a closer look at the Change Cycle® model.

Developed by Ann Salerno and Lillie Brock, this model provides a roadmap for understanding the six stages of change and the emotional and mental shifts that will come with each one.

By breaking down the journey into stages, we can begin to see change not as one overwhelming leap, but as a series of smaller, manageable steps. If you take each stage at a time Change becomes so much easier. Each stage has its purpose, each feeling we experience during a phase in the cycle of change has its place and is valid (and so very normal!), and when you know where you are in the cycle, it’s sooooo much easier to move forward with confidence and clarity.

For performers and high achievers, these stages are particularly helpful because we normalise the feelings and experiences of doubt, discomfort, and, ultimately, growth. At ISA, we use this model to help students see that each stage of change is natural and necessary—and with the right guidance, each stage can be mastered.

Here’s a breakdown of the stages, and how they might look for someone working to improve a skill, build up a more positive mindset, or simply overcome a challenge.

Stage 1: Loss

• Your Natural Feelings: Fear, Uncertainty, worried about not being good enough, etc
• Your Thoughts will be: Cautious, Hesitant
• Behaviour you will experience: Paralysed
  The journey of change often starts with a sense of loss. When we realize we need to change—or when change is thrust upon us—it’s common to feel fearful, cautious, and even a bit stuck.
  
  This stage is about coming to terms with what’s familiar slipping away, and this can feel uncomfortable. But recognizing this stage as part of the process is key. It’s okay to feel uneasy here; it just means you’re at the start of something new.
  
  

Stage 2: Doubt

• Your Natural Feelings:  Resentment, frustration, a desire to give up early
• Your Thoughts will be:  Skeptical, unsure
• Behaviour you will experience: Resistance
  As we move into change, it’s normal to feel doubt, resentment, and skepticism. You might wonder, “Is this really worth it?”, experience doubts in yourself, your ability, the method that's being taught, about the instructor, or simply feel frustrated by the struggle to adapt.
  
  In this stage, resistance is natural, especially when things aren’t clicking yet. At ISA, we see this as the perfect moment for support and reassurance, helping students to see beyond the temporary discomfort and keep their eyes on the long-term gains.
  
  

Stage 3: Discomfort

• Feelings: Anxiety
• Thoughts: Confused
• Behavior: Unproductive
  Discomfort is where many people give up. if they haven't already (and many gives up in the first 2 stages or before they even try...). The anxiety and confusion can feel overwhelming, and progress might feel slow. But in reality, this stage is where growth starts to take shape. Just like pushing through a tough workout, pushing through discomfort is what strengthens us.
  
  In training, we remind students to "trust the process" and to trust in themselves and us at this stage. This is where you must make one small change at a time, and keep your focus on progress over perfection. This is where "1 change" can make all the difference, helping you stay on track without feeling like you’re drowning in adjustments. Also, achieving the 1 small change gives us the winning feeling to carry on, and stops us feeling like a failure and giving up too early. Rome wasn't built in a day, and your success won't be either!
  
  

4. Stage 4: Discovery

• Feelings: Anticipation
• Thoughts: Resourceful
• Behavior: Energized
  After pushing through discomfort, something amazing happens: discovery. In this stage, you start to see what’s possible. You might feel energized, resourceful, and even excited.
  
  Now you're on your way! You’re discovering what works, and this newfound awareness fuels your motivation to keep going. For performers, this is often the stage where new skills or techniques begin to click, and the initial vision you had of improvement starts to feel within reach.
  
  

5. Stage 5: Understanding

• Feelings: Confidence
• Thoughts: Pragmatic
• Behavior: Productive
  With understanding comes confidence. You’ve survived the early doubts and discomforts, learned through discovery, and now you’re starting to feel the benefits of change. You’ve become more practical and productive, incorporating new skills or mindsets into your routine with ease.
  
  At The ISA, we see this stage as the turning point. Anyone who reaches this stage is often ready to tackle even bigger challenges, armed with a sense of resilience and self-assurance. Your self belief bursts up and you feel great, and that's the best feeling in the world! :)
  
  

6. Stage 6: Integration

• Feelings: Satisfaction
• Thoughts: Focused
• Behavior: Generous
  Integration is the final stage, where the change you watned (to be able to do that really hard and complex thing), becomes so natural and second nature. The new skill or mindset feels fully embedded, and you can approach it with focus and generosity.
  
  In this stage, many people feel a deep satisfaction, not just from the change itself but from knowing they’ve made it through the cycle. They’ve learned, grown, and emerged stronger. For some, reaching this stage means they’re ready to help others on the same journey, sharing what they’ve learned and inspiring others to take on their own change cycles.
  
  

Bringing It All Together
The Change Cycle® shows us that change isn’t a simple flip of a switch—it’s a journey through stages, each with its own emotional and mental landscape.

Understanding where you are in the cycle allows you to approach change with patience, curiosity, and, yes, even a bit of compassion for yourself. When you see each stage as part of a larger journey, it’s easier to take things step by step, knowing that each stage is bringing you closer to your goals.

At The ISA, we don’t just teach you how to perform a skill; we teach you how to navigate change, and each stage of the change cycle so that, over time, you become not only a better performer but a more resilient, adaptable person.  And when you face new things, you already know how to approach them and can start to solve them yourself, so you won't always need us around you, to help you through life's many change and challenges. Change, for us, isn’t just a skill—it’s a mindset, a journey, and a lifelong asset that can unlock your potential in any area of life.

A Final Thought for You, and a Dare to Try Something New Tomorrow 
Consider this: What’s one small change you’d like to make tomorrow?Not a massive, life-altering one, but one simple, tiny wee achievable change. One little thing you'd like to be better at. It could be something as straightforward as setting aside 10 minutes to practice something, tackling one specific technique and getting better at it, or simply shifting your mindset to see the obstacles ahead of you as part of your journey and actually embrace them. Now here's our challenge to you:

1. Take a moment to identify that one change. Just one.
   
2. Write it down
   
3. Commit to it for tomorrow.
   

Now, we dare you and we want you to yourself to try. Because that’s how real change begins—one small step, one courageous decision, and one day at a time.

Now go on, take that step. We dare you.