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Chapter 2

CHAPTER. OUTLINE. Chapter 2. Barriers to Change. Motivation and Locus of Control. The Transtheoretical Model. The Process of Change. Techniques of Change. Goal Setting. Behavior Modification. Barriers to Change. Motivation and Locus of Control. The Transtheoretical Model.

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Chapter 2

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  1. CHAPTER OUTLINE Chapter 2 Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Behavior Modification

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

  3. 2.1 Exercise/Exercise-Dropout Cycle • 97% of Americans see a need to incorporate exercise into their lives • 70% of new and returning exercisers are at risk for early dropout

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

  5. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Key Term • Behavior modification: The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being

  6. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting A “Toxic” Environment • 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

  7. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting A “Toxic” Environment • 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

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

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

  10. Procrastination Preconditioned cultural beliefs Gratification Risk complacency Complexity Indifference and helplessness Rationalization Illusions of invincibility Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Barriers to Change

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

  12. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Critical Thinking • What are the most frequent barriers to exercise that you encounter? • How about barriers that keep you from managing your daily caloric intake?

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

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

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

  16. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting The Process of Change • Transtheoretical Model • Stages of change • Processes of change • Techniques of change

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

  18. 2.2 Transtheoretical Model or Stages of Change Model

  19. 2.3 Model of Progression and Relapse • Applying specific processes during each stage of change increases success rate

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

  21. 2.3 Stage of Change Classification

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

  23. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Processes of Change • Consciousness-raising • Social liberation • Self-analysis • Emotional arousal • Positive outlook

  24. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Processes of Change • Commitment • Behavior analysis • Goal setting • Self-reevaluation • Countering

  25. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Processes of Change • Monitoring • Environmental control • Helping relationships • Rewards

  26. 2.1 Applicable Processes of ChangeDuring Each Stage of Change

  27. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Techniques of Change • 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, don’t 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

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

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

  30. Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Key Terms • SMART goals: An acronym used in reference to Specific, Measurable, Acceptable, Realistic, and Time specific goals

  31. Written Specific Goals and objectives Measurable Acceptable Self-set Challenging Compatible (with others) Realistic Attainable Short-term Long-term Time-specific Monitored Evaluated Barriers to Change Motivation and Locus of Control The Transtheoretical Model The Process of Change Techniques of Change Goal Setting Goal SettingGoals are most effective if they are

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

  33. End of Chapter

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