Behavior Changes Final

Amotivation (Nonregulation)

Lowest level of motivation where a person sees no reason to engage in a behavior and finds no relevance in it

External Regulation

Behavior done purely for external rewards or outcomes separate from the activity

Introjected Regulation

Behavior performed to avoid guilt, shame, or external pressure

Identified Regulation

Behavior is valued and seen as important, but not necessarily enjoyed

Integrated Regulation

Behavior is fully integrated into identity and aligns with personal values

Intrinsic Motivation

Behavior done for enjoyment and inherent satisfaction

Maslow Physiological Needs

Basic survival needs like food, water, sleep, breathing

Maslow Safety Needs

Security, stability, protection, health, and resources

Maslow Love/Belonging

Relationships, friendships, and connection

Maslow Esteem

Self-confidence, achievement, and respect

Maslow Self-Actualization

Personal growth, creativity, reaching full potential

Competence

Feeling capable and effective in achieving outcomes

Autonomy

Feeling in control of one's own choices and behaviors

Relatedness

Feeling connected and valued by others

Extrinsic Exercise Motivation

Driven by obligation, guilt, or external rewards

Intrinsic Exercise Motivation

Driven by enjoyment, identity, and internal satisfaction

Direct Incentive

Receiving a reward for completing a behavior

Deposit Contract

Participants deposit money and earn it back after completing a behavior

Incentives Short Term

Increase motivation and adherence quickly

Incentives Long Term

May decline if motivation is not internalized

Behavior Goals

Focus on controllable actions like workout frequency

Outcome Goals

Focus on results like weight loss

Goal Commitment

Level of dedication to achieving a goal

Goal Importance

Personal value placed on the goal

Self Efficacy Goal Moderator

Belief in ability to achieve the goal

Feedback Goal Moderator

Information about progress toward goal

Task Complexity

Difficulty level of the goal

SMART Goals

Specific, Measurable, Attainable, Relevant, Time-bound

Short Term Goals

Quick achievable goals that build momentum

Long Term Goals

Larger goals that take extended time

Goal Intentions

Define what you want to achieve

Implementation Intentions

Define when, where, and how behavior occurs

Behavioral Contracting

Agreement linking behavior to rewards

Contract Step Identify Behavior

Choose target behavior

Contract Step Define Behavior

Clearly specify behavior

Contract Step Action Plan

Create plan for behavior

Contract Step Set Goal

Establish measurable goal

Contract Step Select Reward

Choose incentive

Contract Step Link Reward

Connect behavior to reward

Physical Activity Measurement Challenge

Complexity and variety of movement

Objective Measures

Accurate tools like HR monitors and accelerometers

GPAQ Questionnaire

Easy and free but prone to recall bias

Reliability

Consistency of measurement

Validity

Accuracy of measurement

Sensitivity to Change

Ability to detect changes over time

Nonreactivity

Measurement does not influence behavior

Acceptability

Practical and user friendly

Cost

Financial feasibility of method

Self Monitoring Effects

Increases awareness tracks progress identifies patterns

Monitoring Frequency

More tracking improves outcomes

Monitoring Completeness

Recording all behaviors improves accuracy

Monitoring Quality

Detailed tracking improves results

Feedback Types

External coach data based goal comparison

Feedback Best Practice

Encouragement and constructive feedback sandwich

Self Efficacy

Belief in ability to perform behavior

Self Concept

Perception of one's attributes and qualities

Self Esteem

Evaluation of self concept

Self Esteem Cognitive

Thoughts about oneself

Self Esteem Affective

Emotions about oneself

Self Esteem Behavioral

Actions reflecting self perception

Self Esteem Factors

Demographics body image culture experiences

Exercise and Self Esteem

Improves self efficacy body image and esteem

Problem Solving Orientation

Develop positive coping mindset

Problem Definition

Clearly identify problem

Generate Alternatives

Brainstorm solutions

Decision Making

Evaluate outcomes of options

Implementation Evaluation

Try solution and assess effectiveness

Behavior Chain

Sequence of steps leading to behavior

Task Analysis

Break behavior into smaller steps

Weakest Link

Step most likely to fail

Break the Chain

Modify or remove triggers

Social Support Direct Effect

Support improves health regardless of stress

Social Support Stress Buffering

Support reduces impact of stress

Social Support Integration

Belonging improves well being

Structural Support

Size and frequency of social network

Functional Support

Type of support provided

Emotional Support

Empathy and care

Instrumental Support

Tangible help

Informational Support

Advice and guidance

Appraisal Support

Feedback and evaluation

Stimulus Control

Modify environment to influence behavior

Classical Conditioning

Learning through associations

Operant Conditioning

Learning through consequences

Food Cues

Triggers linked to eating

Paired Associations

Connections between behaviors and cues

Limit Eating Cues

Remove triggers avoid distractions control environment

Increase PA Cues

Make exercise visible and convenient

Objective Barriers

Real external obstacles

Subjective Barriers

Perceived obstacles

Negative Thinking Types

All or nothing catastrophizing overgeneralization

Cognitive Restructuring

Changing negative thoughts to positive

Urge Surfing

Urges rise and fall without action

Overcome Urges

Delay distract breathe change environment

Relapse Prevention

Maintain behavior change over time

High Risk Situations

Stress social pressure triggers

Lapse

Small slip in behavior

Relapse

Return to old patterns

Collapse

Full abandonment of change

Relapse Strategies

Identify risks plan coping build support reframe lapses