Behavior and Motivation

Intrinsic motivation

the drive to execute behaviors that are driven by internal or personal rewards

Extrinsic motivation

the drive to perform certain behaviors based on external factors such as praise,

recognition, and money

Autonomy

the need for self-governance and control over one’s own behaviors

Š Minimize pressure

Š Avoid controlling behavior

Š Acknowledge the client’s feelings

Competence

the basic need to feel a sense of mastery and operate effectively within the environment

Š Provide structure and routine

Š Provide the optimal level of challenge

Š Provide the opportunity to learn and master new skills

Š Provide feedback

Relatedness

The need to feel connected to and supported by others, as well as a sense of belonging within

a group

Š Allow for meaningful interpersonal interactions

Š Promoting positive emotions to strengthen connections

Š Promote camaraderie and cohesion

Š Engage in effective communication

Pre-Contemplation

DESCRIPTION

In denial or ignorant that a change

is necessary, possible, or worth the

effort within the next six month

KEY INDICATORS

Lacks the belief that they could change (quit a

behavior or start a behavior), even if they wanted to

Perceives no control over their behavior (e.g.,

resigned to their current state)

Defeated by failed prior attempts to chang

Contemplation

DESCRIPTION

Contemplate making a change in

the next six months but reluctant to

commit

KEY INDICATORS

Aware of potential benefits of making a change

but perceive the costs (e.g., time, effort,

sacrifices) as outweighing the benefits

Procrastinates in making efforts toward the

behavior change

Preparation

DESCRIPTION

Committed to making a change in

the target behavior within 30 days;

engages in preparation activities

KEY INDICATORS

Begins to take small steps toward the target

behavior change (e.g., buys exercise apparel

or equipment, signs up for a gym membership,

collects information, initiates the hire of a

personal trainer)

Action

DESCRIPTION

Engaged in change behavior for less

than six months; new behavior is not

fully stabilized

KEY INDICATORS

Actively doing things to change or modify

behavior

Structures their environment in ways that

support their healthy behavior (e.g., avoids

temptations that trigger the undesirable

behavior)

Maintenance

DESCRIPTION

Sustaining their new, healthy

behavior for more than six month

KEY INDICATORS

ew behavior becomes second nature

Greater confidence in the ability to maintain the

new behavior

Greater sense of control over their behavior

Consciousness-raising

DESCRIPTION

Getting the facts.

Increasing information about self and of

the unhealthy, undesired behavior (current

state of behavior) and/or their potential

new behavior

PRACTICAL SUGGESTIONS

Providing factual information and data

relevant to the client’s current behavior

and target behavior

Dramatic relief

DESCRIPTION

Invoking emotions.

Experiencing and expressing emotional

reactions to the idea of continuing

the unhealthy behavior (e.g., staying

the same) and to the idea of initiating

a change (e.g., enacting the healthy

behavior)

PRACTICAL SUGGESTIONS

Using MI techniques to engage the client’s

emotions (e.g., engaging in supportive,

empathetic listening to allow clients to

express emotions without judgment or

insinuating a need for them to stop or

change the emotion)

Self-reevaluation

DESCRIPTION

Creating a new self-image. Rethinking

one’s self-image to include the possibility

of a successful behavior change

PRACTICAL SUGGESTIONS

Helping clients clarify their core values,

identifying healthy role models, and

visualizing oneself reaching and

maintaining the desired behavior change

Environmental reevaluation

DESCRIPTION

Realizing the effect on others. Reflecting

on how one’s current behavior affects the

physical environment and people around

them to include those they care about

PRACTICAL SUGGESTIONS

Asking the client to reflect on how their

behaviors are impacting others around them;

asking the client to consider another person’s

perspective on the impact of their behavior

(e.g., increase empathy)

Social liberation

DESCRIPTION

Noticing societal acceptance. Increasing

awareness of how the healthy, desired

behavior is supported by society

PRACTICAL SUGGESTIONS

Helping clients realize how the desired,

healthier behavior is valued within their

social communities and society at large;

helping bridge the client’s motivational

need of a sense of connectedness to

others who actively engage in the target

behavior, such as societal role models and/

or people within the client’s social circle

Self-liberation

DESCRIPTION

Committing with confidence.

Committing to take action with the

belief that change is possible

PRACTICAL SUGGESTIONS

Ensuring the training program/intervention

accounts for the motivational needs of autonomy and competence; for example, enhancing autonomy by providing multiple choices or

options within the behavior change plan, and

enhancing competence by engaging in self-

efficacy strategies (e.g., vicarious experience—

sharing relevant examples of success and

testimonies of relatable individuals

Helping relationships

DESCRIPTION

Generating social support.

Establishing relationships where

one feels safe to share personal

challenges and receive support

such as encouragement and

guidance

PRACTICAL SUGGESTIONS

Helping clients connect to social groups or

individuals with similar goals and values, virtually

and/or in-person; encouraging clients to recruit

accountability partners or small support group

Counterconditioning

DESCRIPTION

Making substitutions.

Finding healthier alternatives for

unhealthy behaviors

PRACTICAL SUGGESTIONS

Helping clients identify healthier behaviors that

can be substituted for less healthy or problem

behaviors

Reinforcement management

DESCRIPTION

Using rewards and feedback. Using

rewards and feedback strategically

to reinforce positive behavior and

acting on one’s values

PRACTICAL SUGGESTIONS

Helping clients create a plan to celebrate small

and big successes, such as using rewards

for accomplishing short-term goals; providing

feedback and positive reinforcement when client engages in positive behaviors; teaching clients

to capitalize on self-monitoring techniques (e.g.,

smart apps, journaling

Stimulus control

DESCRIPTION

Managing the environment.

Avoiding stimuli that trigger the

unhealthy behavior and intentionally

creating cues that trigger the

healthy behavior

PRACTICAL SUGGESTIONS

Helping clients identify purposeful cues

in their environment to trigger the healthy,

desired behavior (e.g., creating implementation

intentions); helping clients identify ways to

restructure their environment to remove or

overcome stimuli that trigger the unhealthy,

undesired behavior