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“Filler-Up” with Premium Fuel: Don’t run on empty, enjoy regular pit stops

“Filler-Up” with Premium Fuel: Don’t run on empty, enjoy regular pit stops. The Stages of Change Model. Ready? Or, not?. Stage 1: “ Not thinking about change”. Current: Not aware of a need to change, or, aware but not planning on changing. Goal: Awareness of need for change.

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“Filler-Up” with Premium Fuel: Don’t run on empty, enjoy regular pit stops

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  1. “Filler-Up” with Premium Fuel:Don’t run on empty, enjoy regular pit stops

  2. The Stages of Change Model Ready? Or, not?

  3. Stage 1:“Not thinking about change” Current: Not aware of a need to change, or, aware but not planning on changing. Goal: Awareness of need for change.

  4. Stage 2:“Thinking about change” Current: Aware of need for change, and thinking about making a change in next 6 months. Goal: Reduce barriers to change and increase motivators.

  5. Stage 3:“Getting ready for change” Current: Haven’t made any changes yet, but am motivated to in next 30 days. Goal: Look for ideas of how to make changes.

  6. Stage 4:“Making the change” Current: Taking steps to change behavior, but have been practicing new behavior < 6 mo. Goal: Overcome obstacles to making the new behavior a habit.

  7. Stage 5:“Change becoming habit” Current: You have been practicing this behavior > 6 months. Goal: Maintain your positive habit in new ways.

  8. What to change? • Select only one area. • Select area with highest readiness to change, or, • One that will have greatest impact on your health, or, • One that will best help you achieve/maintain a healthy weight.

  9. A Personal Plan for Change Determine stage of readiness to change  Create action steps  Meet your goal

  10. Stages 1 or 2:Increase awareness and motivation • List 3 advantages/motivators.Which one will benefit you most? • List 2 obstacles. How could you overcome your biggest obstacle? • Visualize yourself performing the new behavior. • Recognize small successes. • Get support from someone else. • Create a motivational message for your goal, read it daily.

  11. Stage 3:Make a SMART Action Plan • List the benefits of this behavior.Which one is most important? • What changes do you need to make? • Write 1-2 SMART goals. • Commit to action. Set a start date. • Get support from someone else. • Evaluate your progress and modify your plan as needed.

  12. What is a SMART goal? S = Specific Exactly what you want to achieve, not vague. M = Measurable Use measurable factors: amounts, times, days A = Achievable A realistic goal, challenging but not impossible R = Relevant Important to YOU T = Trackable You can record your progress.

  13. Which one is a SMART goal? “I will drink more milk.” or “I will drink milk at lunch every day at school.” ?? “I will never skip breakfast again.” or “I will eat breakfast three mornings this week.” ??

  14. Stage 4:Take Action • List ways you have benefited from this new behavior. • What are some obstacles you have encountered? Identify solutions. • Write 1-2 SMART goals. • Keep track of your progress and reward yourself for overcoming obstacles and meeting your goal.

  15. Take the Keys – The Key of Action • Knowledge is power, but not without action! Now is the time to take action! • Set goals and create a realistic action plan using SMART goals. • Changing is a challenge. Make the effort. Get on the road to wellness!

  16. “If you always do what you’ve always done, you’ll always get what you’ve always got.”

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