Behavior Modification

1
Chapter 2
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Behavior Modification

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Physical Activity Is Healthy
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Research has convincingly documented the benefits
  of physical activity and healthy lifestyles
• Most Americans accept this notion
• People are still unable to adhere to a healthy
  lifestyle program

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Exercise/Exercise-Dropout Cycle
2.1

• 97 of Americans see a need to incorporate
  exercise into their lives
• 70 of new and returning exercisers are at risk
  for early dropout

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Behavior Modification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Convincing research is not enough to cause change
  in people
• The science of behavioral therapy has shown that
  most behaviors are learned from the environment
• Home, community, country, and culture
• Family, friends, and peers schools and
  workplaces television, radio, and movies

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Key Term
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Behavior modification The process of permanently
  changing negative behaviors to positive behaviors
  that will lead to better health and well-being

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A Toxic Environment
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• We live in a toxic fitness and wellness
  environment
• Physical inactivity is predominant
• Learned behaviors children watch adults
• Drive short distances
• Automatically use elevators, remote controls,
  etc.
• Order super-sized fast foods
• Use recreational time to watch TV or surf the
  Internet
• Smoke, drink, and abuse other drugs
• Engage in risky behaviors, such as not
  wearingseat belts

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A Toxic Environment
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Food portions have increased at restaurants
• Patrons consume large amounts of food
• Food servings are excessive and unhealthy
• Entire pitchers of soda pop or beer are served
  instead of 8-ounce cups
• Restaurants are colorful, well-lit, and nicely
  decorated to enhance comfort and appetite

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A Toxic Environment
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Escalators are more accessible than stairways
• Automatic doors provide unimpeded movement
• Exercise trails are sparse

• Sidewalks do not exist or are in disrepair
• Safety concerns keep citizens indoors during
  leisure hours

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Old Habits Die Hard
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Most people do not start life with a weight
  problem
• The time comes, around middle age, when people
  want to change but find this difficult to
  accomplish

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Barriers to Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Procrastination
• Preconditioned cultural beliefs
• Gratification
• Risk complacency

• Complexity
• Indifference and helplessness
• Rationalization
• Illusions of invincibility

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Barriers to Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

The sooner a healthy lifestyle program is
implemented, the greater will be the health
benefits and quality of life ahead.
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Critical Thinking
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• What are the most frequent barriers to exercise
  that you encounter?
• How about barriers that keep you from managing
  your daily caloric intake?

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Key Terms
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Motivation The desire and will to do something

• Locus of control The extent to which a person
  believes he or she can influence the external
  environment

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Locus of Control
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• People with internal locus of control are usually
• Healthier
• More successful in adhering to exercise
• People with external locus of control usually
• Feel powerless and vulnerable
• Are at greater risk for illness
• Few people have a completely external or internal
  locus of control

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Impediments to Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Problems of competence
• Work to master skills
• Select activities where skill exists
• Problems of confidence
• Give the healthy behavior a fair try
• Visualize success
• Divide goals into smaller objectives
• Problems of motivation
• Gain knowledge about why change is necessary
• Set goals

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The Process of Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Transtheoretical Model
• Stages of change
• Processes of change
• Techniques of change

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Key Terms
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Action stage Stage of change in which people are
  actively changing a negative behavior or adopting
  a new, healthy behavior
• Maintenance stage Stage of change in which
  people maintain behavioral change for up to 5
  years
• Termination/adoption stage Stage of change in
  which people have eliminated an undesirable
  behavior or maintained a positive behavior for
  over 5 years
• Relapse To slip or fall back into unhealthy
  behavior(s) or fail to maintain healthy behaviors

• Precontemplation stage Stage of change in which
  people are unwilling to change behavior
• Contemplation stage Stage of change in which
  people are considering changing behavior in the
  next 6 months
• Preparation stage Stage of change in which
  people are getting ready to make a change within
  the next month

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Transtheoretical Model or Stages of Change Model
2.2
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Model of Progression and Relapse
2.3

• Applying specific processes during each stage of
  change increases success rate

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Stage of Change Identification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• 1. I currently ____, and I do not intend to
  change in the foreseeable future.
• 2. I currently ____, but I am contemplating
  changing in the next 6 months.
• 3. I currently ____ regularly, but I intend to
  change in the next month.
• 4. I currently ____, but I have done so only
  within the last 6 months.
• 5. I currently ____, and I have done so for more
  than 6 months.
• 6. I currently ____, and I have done so for more
  than 5 years.

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Stage of Change Classification
2.3
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Processes of Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Using the same plan for every individual who
  wishes to change a behavior will not work
• Plans must be personalized
• Timing is important in the process of willful
  change

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Processes of Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Consciousness-raising
• Social liberation
• Self-analysis
• Emotional arousal
• Positive outlook

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Processes of Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Commitment
• Behavior analysis
• Goal setting
• Self-reevaluation
• Countering

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Processes of Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Monitoring
• Environmental control
• Helping relationships
• Rewards

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Applicable Processes of ChangeDuring Each Stage
of Change
2.1
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Techniques of Change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Not to be confused with the processes of change
• Within each process, apply any number of
  techniques of change to help you through that
  particular process
• For example, following dinner, dont snack
• Instead, try go for a walk, go on a drive, play
  the piano, go to bed earlier
• Use table 2.2 in the textbook for additional
  examples

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Steps for SuccessfulBehavior Modification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Acknowledge that there is a problem
• Identify the behavior to change (increase
  physical activity, stop overeating, quit smoking)
• List advantages and disadvantages of changing the
  specified behavior

• Decide positively that you will change
• Identify your stage of change
• Set a realistic goal (SMART goal), completion
  date, and sign a behavioral contract

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Steps for SuccessfulBehavior Modification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Define your behavioral change plan List
  processes of change, techniques of change, and
  objectives that will help you reach your goal
• Implement the behavioral change plan
• Monitor your progress toward the desired goal

• Periodically evaluate and reassess your goal
• Reward yourself when you achieve your goal
• Maintain the successful change for good

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Key Terms
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• SMART goals An acronym used in reference to
  Specific, Measurable, Acceptable, Realistic, and
  Time specific goals

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Goal SettingGoals are most effective if they are
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Written
• Specific
• Goals and objectives
• Measurable
• Acceptable
• Self-set
• Challenging
• Compatible (with others)

• Realistic
• Attainable
• Short-term
• Long-term
• Time-specific
• Monitored
• Evaluated

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Critical Thinking
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting

• Your friend John is a 20-year-old student who is
  not physically active. Exercise has never been a
  part of his life, and it has not been a priority
  in his family. He has decided to start a jogging
  and strength-training course in 2 weeks. Can you
  identify his current stage of change and list
  processes and techniques of change that will help
  him maintain a regular exercise behavior?

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End of Chapter