Behavior Modification 2 Behavior Modification

Behavior Modification “To reach a goal you have never before attained, you must do things you have never before done.” (Richard Scott) Nearly all Americans accept that exercise is beneficial to health and see a need to incorporate it into their lives However, 70% of new and returning exercisers are at risk for early dropout Permanent changes to behavior are necessary for success

Exercise/Exercise Dropout Cycle Figure 2.1. Exercise/exercise dropout cycle.

Living in a Toxic Health and Fitness Environment Most adopted behaviors are a product of our environment Family, peers, friends, homes, schools, workplaces, television, radio, movies, communities, country, and culture We are habituated to an environment that is “toxic” to fitness and wellness Passive transportation Fast-food Sedentary entertainment

Environmental Influences on Physical Activity Negative environmental influences Driving instead of walking Taking elevators and escalators instead of stairs Television viewing and snacking Communities with no safe place to walk Schools not within walking distance

Environmental Influences Our environment is not conducive to a healthy, physically active lifestyle.

Environmental Influences on Diet and Nutrition The obesity epidemic is worsening – why? Advertising promotes highly processed foods Many activities of daily living are associated with eating Portion sizes are larger We snack more than ever before Unhealthy food is inexpensive/readily available Restaurants encourage patrons to eat more Individuals tend to disregard hunger cues

Values and Behavior Values: people’s core beliefs and ideals Developed through experience, learning, and role models Govern behavior as people seek to act in accordance with their values Change as people change An active lifestyle can lead to more healthy behaviors as a person’s values change to reflect healthier ideals

Your Brain and Your Habits Most habits are developed based on rewards, and most people value instant rewards more than long-term rewards Part of the brain (corpus striatum) plays a role in habit formation – activated by pleasurable and rewarding events Releases the neurotransmitter dopamine, associated with cognition, learning, behavior, motivation, and rewards Behaviors that become “ingrained” in the brain often sabotage the desire for willful change

Barriers to Change Lack of core values Procrastination Preconditioned cultural beliefs Gratification Risk complacency Complexity Indifference and helplessness Rationalization Illusions of invincibility

Critical Thinking

Self-Efficacy Self-efficacy is the belief in one’s ability to perform a given task Determines how you feel, think, behave, motivate yourself, make choices, set goals, and pursue courses of action Influences your vulnerability to stress and depression Determines resiliency in the face of adversity

Sources of Self-Efficacy Mastery experiences Personal experiences with success and failure Vicarious experiences Social models Verbal persuasion More likely to try a task and believe you can get it done Physiological cues Least significant source of self-efficacy beliefs

Motivation and Locus of Control The desire and will to do something Comes from within, but triggered by external factors Locus of control The extent to which a person believes he or she can influence the external environment Internal External Continuum

Motivation and Locus of Control (cont’d.) Impediments to taking action Problems of competence Skills needed to complete task Problems of confidence Have skill but do not believe in self Problems of motivation Competence and confidence are there, but unwilling to change

Changing Behavior Five general categories of behaviors addressed in the process of willful change: Stopping a negative behavior Preventing relapse to a negative behavior Developing a positive behavior Strengthening a positive behavior Maintaining a positive behavior

Behavior Change Theories Learning theories Behaviors are learned/maintained with reinforcement Problem solving model Behaviors are the result of making decisions in an attempt to solve a problem Social cognitive theory Behavior change is influenced by the environment, self-efficacy, and the characteristics of the behavior itself

Behavior Change Theories (cont’d.) Relapse prevention model Anticipate and prevent lapses/relapses through strategic planning Humanistic theory of change Motivate through a hierarchy of needs: approval, recognition, achievement, and fulfillment of each person’s potential Transtheoretical model Work through a series of stages in keeping with a person’s readiness to change

Transtheoretical Model Precontemplation stage Unwilling to change behavior Contemplation stage Considering change within the next six months Preparation stage Preparing to change within the next month Action stage Actively changing a negative behavior or adopting a new, healthy behavior

Transtheoretical Model (cont’d.) Maintenance stage Maintaining behavioral change for up to five years Termination/adoption stage Eliminating an undesirable behavior or maintaining a positive behavior for more than five years

Stages of Change Model Figure 2.2. Stages of change model.

Applicable Processes of Change Table 2.1. Applicable Processes of Change During Each Stage of Change

Goal Setting and Supportive Behaviors Figure 2.3. Goal setting and supportive behaviors.

Relapse Lapse To slip or fall back temporarily into unhealthy behaviors; short-term failure to maintain healthy behaviors Relapse To slip or fall back into unhealthy behaviors over a longer time; longer-term failure to maintain healthy behaviors

Model of Progression and Relapse Figure 2.4. Model of progression and relapse.

The Process of Change Processes of change Behavior modification Actions that help you achieve change in behavior Behavior modification The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being

The Process of Change (cont’d.) Consciousness-raising: obtain information about problem Social liberation: external alternatives Self-analysis: decisive desire to change Emotional arousal: dramatic release Positive outlook: optimistic approach

The Process of Change (cont’d.) Commitment: accept responsibility to change Behavior analysis: determine behavior pattern Goals: having strong goals Self-reevaluation: analyze feelings about problem behavior Countering: substitute healthy behaviors for problem behavior

The Process of Change (cont’d.) Monitoring: increases awareness of desired outcome Environment control: restructure physical surroundings to avoid problem behaviors Helping relationships: surround yourself with encouraging people Rewards: reward yourself with positive, non-self- destructive rewards

Critical Thinking

Techniques of Change Techniques of change Methods or procedures used during each process of change Can apply any number of techniques Identify techniques that may work for you Specific to each process of change

Goal Setting and Evaluation To motivate change, goals are essential SMART goals Specific Measurable Acceptable Realistic Time-specific

SMART Goals Figure 2.6. SMART goals.

Goal Evaluation Conduct periodic evaluations of your goals Use your setbacks and learn from them Once you achieve a goal, set another one

Assess Yourself How can the science of behavior modification help you on your journey to health/wellness? Do you understand the following concepts? The effects of living in a toxic environment The influence of environment, values, and brain The barriers to changing behavior Self-efficacy, motivation, and locus of control The process of changing behavior Goal setting and evaluation