Transtheoretical Model

transtheoretical model was developed based off of

smoking

5 stages of change

• pre-contemplation

• contemplation

• preparation

• action

• maintenance

pre-contemplation

zero intention to change

contemplation

intention to start within the next 6 months (cons = pros)

preperation

intends to start within the next month

action

exercising @ recommended level for less than 6 months

maintenance

meeting guidelines for 6+ months

5 processes of change

• consciousness raising

• self reevaluation

• environment evaluation

• dramatic relief

• social liberation

consciousness raising

wanna learn more

self reevaluation

assessing about how one thinks about oneself regarding inactivity

environment evaluation

how behavior effects physical + social

dramatic relief

expressive feelings a/b becoming active

social liberation

social norms/rules are shifting to support healthy choices

5 aspects of decisional balance

• self liberation

• counterconditioning

• stimulus control

• reinforcement management

• helping relationships

self liberation

announcing commitment to crow = activity that strengthens someones commitment

counterconditioning

substituting physical activity for a sedentary thing

stimulus control

controlling environment around you to support you

reinforcement management

rewards

helping relationships

seeking trust and using emotional support

Self efficiy increases during the_______

action stage

Self efficacy is highest at

maintencen stage

temptation decreases when _______ increase

self efficacy