Motivation to Change Health Behaviors and Settings Goals Lesson 4

Motivation is the force that moves people to act. It may come naturally, or it may be learned. Which ever type it is, powerful motivation makes action almost a certainty. is the force that moves people to act. It may come naturally, or it may be learned. Which ever type it is, powerful motivation makes action almost a certainty. Extrinsic Motivation drives me to do things for tangible rewards or pressures, rather than for the fun of it. Intrinsic motivation drives me to do things just for the fun of it, or because I believe it is a good or right thing to do.

Drives deep, physical urges such as hunger, thirst, fear, and tiredness. Drives are strong motivators that make you take the actions necessary to meet, your needs for food, water, safety, and sleep. deep, physical urges such as hunger, thirst, fear, and tiredness. Drives are strong motivators that make you take the actions necessary to meet, your needs for food, water, safety, and sleep.

Motivation is shaped by four factors: 1. The value of the reward. (How big is the reward?) 2. Its timing. (How soon will the reward come, or how soon will the price have to be paid?) 3. The costs. (What will be the risks or consequences of seeking the reward?) 4. Its probability. (How likely is the reward, and how certain the price?)

From Awareness to Action The steps that often lead to behavior change seem to be these: Awareness: "I could choose to change." Awareness: "I could choose to change." Thinking: "I know how to change.“ Thinking: "I know how to change.“ Emotion: “I want to change (motivation)” Emotion: “I want to change (motivation)” Decision: “ I will change” Decision: “ I will change” Action: "I am changing." Action: "I am changing."

ACTION: Steps to Goal Setting Identify something you'd like to work on—your goal. Write it down in general terms. Identify something you'd like to work on—your goal. Write it down in general terms. State three or more specific behaviors that will help you achieve your goal. Write them down. State three or more specific behaviors that will help you achieve your goal. Write them down. Identify steps you'll have to take to get ready. Identify steps you'll have to take to get ready. Commit to a specific time to get your plan under way. Commit to a specific time to get your plan under way. Set up a chart on which you can measure your progress in units. Set up a chart on which you can measure your progress in units. Plan rewards for yourself that fit the goal you've chosen. Plan rewards for yourself that fit the goal you've chosen.

Example 1. My goal: I'd like to get in shape. 2. Three behaviors that will help me achieve my goal: a. I’ll save $3 a week so that I can buy some hand weights. b. I’ll read a good book on fitness, c. I'll join a walking club.

Example continued…….. 3. Preparation: a.I'll keep the money in my top drawer. b. I'll borrow the book from the library. c. I'll clean up my walking shoes. 4. My time commitment: I'll start on Tuesday, and I'll continue saving and walking for a month.

Example continued…….. 5. How I'll measure my progress: a. I'll record how far I walk, each day. b. I'll graph my distances over a month. 6. My first reward: When I've collected $12 and walked for a month. I'll buy my hand weights.

Commitment & Will Commitment--a decision not just for today, but for the long term. Commitment--a decision not just for today, but for the long term. Will:--a person’s intent, which leads to action. Will:--a person’s intent, which leads to action.