Personal Science

1. Personal Science Damon Burton & Andy Gillham University of Idaho

2. Self Change Principles • Focus • Target Behaviors • Methods • Help • Motivation

3. Self Change Focus • Specific target behavior • Long-term rather than short-term emphasis • Slow and systematic rather than quick and haphazard change • Plan a program that maximizes your chances of success and minimizes your chances of failure

4. Self Change Focus The longer it takes to reach your self change target goal, the higher the probability that the behavior change will be permanent. “Quick fixes” lead to temporary changes. Slow, systematic and gradual modification of behavior promote permanent, life-long changes in your lifestyle.

5. Self Change Target Behaviors • Target behaviors you are highly motivated to change • Identify behaviors that will enrich your life and make it more rewarding • Change behaviors for the right reasons • Emphasize the positives of change

6. Self Change Methods • Change underlying behavior patterns rather than just attaining desired outcome. • Focus on process NOT outcome • Be systematic and persistent

7. Self Change Help • Well-designed programs build in social support. • Support must be from people you trust and can count on. • Support must be readily available and helpful

8. Self Change Motivation • Base self change on intrinsic rather than extrinsic motivation. • Don’t rely on will-power • Design programs to enhance intrinsic motivation because they maximize chances of success and minimize chances of failure.

9. Self Change Objective • Small, realistic but PERMANENT change in behavior • Focus on changing “behavior patterns” (Not Outcome) • Changing outcome without changing underlying performance causes “yo-yoing” (temporary changes)

10. Self Change Objective • Down play ‘Quick Fixes’ • Gradually increase desirable behaviors • Gradually decrease undesirable behaviors • Reduce, decrease, or de-emphasize DO NOT ELIMINATE!!

11. Personal Science • Specify general problem area • Collect data • Identify patterns and possible problems • Examine various options and possible solutions • Narrow the options and experiment • Compare current data with previous data • Extend, revise, and replace INEFFECTIVE solutions

12. Personal Science General Educationabout Psych Skill Specific Acquisition andPractice Strategies Personal Education about Your Level of that Psych Skill

13. Step 1 – Specify the Problem Area • Undertake a self-change program for the “right reasons.” • Don’t do it for others-doit for yourself. • Feeling like you “should” or “ought to” change your behavior isn’t good enough • You must be passionate about wanting to change your lifestyle to get the level of commitment necessary to permanently change a long-time habit.

14. Step 1 – Specify the Problem Area Identifying tangible and realistic long-term goals helps. For example, Lose 10 pounds before cruise or reunion, Get in shape for skiing, softball, or camping trip Compete in a local race, biathlon, or triathlon

15. Conduct a Cost/Benefit Analysis • Make sure your behavior change goal is really important by looking at the pros and cons of your lifestyle change. • Benefits must clearly outweigh the costs – otherwise wait until they do.

16. Exercise Program Cost/Benefit Analysis COSTSBENEFITS time 1. appearance discomfort 2. health motivation 3. new friends lack of support 4. clothes fit 5. more energy 6. self Esteem 7. enjoy life more

17. Collect Data • Data must be accurate, so record as soon as possible after behavior occurs. • Data must be complete, so record all desirable information in sufficient detail • Data must include pattern information for all discretionary (i.e., choice) behaviors. • with whom? • when? • under what circumstances? • how? • thoughts and feelings?

18. Discretionary Behaviors “Discretionary behaviors” are any behavior where you have a choice about what to do rather than being constrained by events or schedule (e.g., study for an hour between classes instead of hanging out with friends, eating lunch, playing video games or surfing the net). “Nondiscretionary behaviors” are those behaviors that you are obligated to perform due to prior commitments, convention or schedule (e.g., classes you must attend, sport practice, work schedule, dentist appointments or tutoring sessions).

19. Identify Patterns • Be a Good Detective… Look for Patterns on all “discretionary behaviors” • when? • where • with whom? • under what circumstances? • why? • how?

20. Examine Options • Self Change is a problem-solving process. • You must find answers to your behavior problems and generate effective solutions. • The more solutions you generate, the better the quality of those solutions. • Be creative. Think outside the box. • Use the “brainstorming process.” Don’t evaluate your solutions while generating them.

21. Narrow to Best Solutions • Evaluate Your Solutions Carefully • Is this solution right for and realistic for promoting the permanent lifestyle changes you want? • Make sure solutions fit . . . • you with your personality, attitudes and values. • your lifestyle • your time, money, and motivation constraints

22. Dietary Example – VicWants to Lose Weight • Patterns • more calories consumed on weekends • more calories consumed during the evenings, especially while watching TV • skips breakfast at least 1/3 of the time • running in the mornings usually leads to another workout later

23. Vic’s Chosen Solutions • run 5 mornings before 8:00 AM • eat breakfast 80% of time • get to bed before midnight 80% of time • lower calorie snacks 90% of time while watching TV • schedule at least 3 important tasks each day on the weekends

24. 2 Weeks of Vic’s Caloric Intake Data Kcals Days

25. Turning Solutions into Goals • Tip 1 -Daily goals are a mustbut you can supplement with weekly goals • 2400 daily calorie maximum • Snack no more than 2 times per day • 25 minutes of daily physical activity including walking • Average exercising 30 minutes per daily (i.e., 5 days @ 42 minutes per day) • Run 35 miles for the week • Attend 90% of my classes each day

26. Turning Solutions into Goals Tip 2 – Make goals specific and measurable (i.e., performance standard is a numerical value) Can use objective criteria that can be easily measured/counted (e.g., eat under 2000 calories daily or get 25 minutes of physical activity) Can also use subjective criteria (e.g., On a 1-10 scale where 1=poor and 10=excellent, I want my study quality to be a “6.”)

27. Turning Solutions into Goals Tip 3 – Make goals realistic for current performance capabilities (CPC; e.g., 5-15% above CPC) Permanent changes need goals to increase or decrease gradually and realistically. To determine your goal’s optimal self change level (OSCL), subtract CPC from goal level and divide by CPC (i.e., (Goal – CPC)/CPC) If your OSCL score is above 15%, your goal is too challenging to promote permanent lifestyle change.

28. Turning Solutions into Goals Tip 4 – Reward successful goal attainment with something positive you love to do or buy something that will promote self change. Purchase new shoes if goal is met 3 straight weeks Punish goal failure with an activity you hate to do. Clean toilet Help your roommate with math homework

29. Marcus’ Stages of Change Model • Stage 1 = Precontemplation: Person isn’t performing self-change behavior and doesn’t intend to start. Initial notice of a problem. • Stage 2 = Contemplation: Person isn’t performing the self-change behavior but are thinking about starting. Action seriously considered.

30. Marcus’ Stages of Change Model • Stage 3 = Preparation: Person recently started performing the self-change behavior but not consistently enough to get much benefit. Self change initiated • Stage 4 = Action:Person has maintained the self-change behavior consistently for several months. Becoming more systematic.

31. Marcus’ Stages of Change Model Stage 5 = Maintenance: Person has maintained the self-change behavior consistently for 6 months or more and plans to continue doing so. Reached habitual stage. Stage 6 = Relapse Prevention:Person encounters serious lifestyle change after reaching maintenance stage and has to adjust self change program to prevent relapse. Making needed adjustments to maintain lifestyle change.