class 6 - self-determination theory

what is motivation

what causes people to want to initiate or repeat a behavior, prompts people to act in certain ways

what is amotivation

lacking the intention to act

no intention to do anything, don’t feel competent and a lack of control

what is extrinsic motivation

external regulation. being motivated according to external demand (obtain reward, avoid punishment)

what are the 3 types of external motivation (and describe them)

Introjected Regulation: Doing something because you feel guilty or ashamed if you don’t, but it’s not something you truly accept as your own.

Identified Regulation: Doing something because you see its value and believe it’s important to you personally.

Integrated Regulation: Doing something because it aligns with your personal goals and values, and it becomes part of who you are.

what is intrinsic motivation

Doing something because you enjoy it and find it satisfying in itself, not for any external reward.

how to create a needs-supportive motivational climate (3)

meeting these 3 needs

autonomy: acting in line of your own interests and values

competence: feeling effective and being able to demonstrate their capacities

relatedness: sense of belonging with others

how to foster autonomy (3)

involve others in decision-making and solution finding processes

always offer a choice

provide an explanation

how to foster competence (4)

clarify your expectations

normalize feelings and experiences

assist in realistic goal-setting

provide positive and constructive feedback

how to foster relatedness (4)

act in warm and caring way

express empathy

ackowledge client’s perspective and values

avoid judgment or blame

How would you support her progression towards becoming more intrinsically motivated for PA?

1. Focus on Enjoyment: Help Aysha shift her focus from just weight loss to enjoying the activity itself. Introduce her to ways of making running more fun (e.g., exploring new routes, listening to music or podcasts, or joining a running group).

2. Set Small, Achievable Goals: Encourage her to set non-weight-related goals, like improving her running time or running a longer distance. Achieving these small goals can help her experience a sense of mastery and increase intrinsic motivation.

3. Provide Autonomy: Allow Aysha to have more control over her routine. Offer her the flexibility to choose when, where, and how she wants to run, helping her feel more autonomous in her activity.

4. Highlight the Benefits Beyond Weight Loss: Emphasize the positive effects of running beyond physical changes, like improved mood, energy, and overall well-being, which can help her internalize the activity's value.

How would you support her in creating a needs-supportive motivational climate for PA?

1. Provide Choice: Encourage Aysha to explore different types of physical activities, not just running, and let her choose what feels best for her. The variety can make her feel more in control and motivated.

2. Offer Rationale: Explain the health and psychological benefits of exercise beyond weight loss. Providing a clear rationale helps her understand why it’s worth investing time in physical activity, beyond just the outcome of losing weight.

3. Create a Supportive Environment: Encourage Aysha to join a community or seek support from friends or a coach who can provide positive feedback, encouragement, and shared experiences to foster her motivation.

4. Empathy and Understanding: Acknowledge her feelings of defeat and avoid pushing too hard. Understanding her struggles and providing supportive feedback will help her feel more competent and connected to her PA journey.

what is the definition of self-efficacy and the fundamental principles

a person’s sense of confidence in their ability to perform a behaviour

• the more individuals believe in their ability to perform actions, the more likely they are to initiate and persist in an activity

• the less individuals believe in their ability to perform actions, the less likely they are to expend effort, leading to greater tendency to abandon carrying out a targeted behaviour

how the theory of self-efficacy impacts PA

individuals may not act when they perceive that they do not possess the appropriate skills and knowledge to achieve desired outcomes

what are the 4 sources of information for the self-efficacy theory

1. performance accomplishment: positive experience performing a behavior

2. vicarious learning: observing someone else performing (“I belive this person shares a lot of characteristic with me, perhaps I’ll be able to do it)

3. verbal encouragement: praise from others for doing it

4. physiological and affective states: pleasure/pain associated with performing

How can we optimize the 4 sources of information (self-efficacy theory)

1. performance accomplishment: break tasks into small piece to maximize goal attainment, make client’s progress tangible (log book), set individualized goals based on your client’s desire and priorities

2. vicarious experience: use technology (videos, images), serve as models

3. verbal encouragement: provide realistic, positive and constructive feedback (helps people interpret their experiences as successes)

4. physiological and affective states: help exercisers find alternative interpretations to physical symptoms

Rhonda:
42-years-old Single mother, two children Works full-time, mostly from her 2-bedroom downtown Ottawa condo Did yoga 2 times/week pre-pandemic, but none since March 2020

Feels sluggish, low self-efficacy in (re)engaging in PA Played volleyball, did a bit of track and field in high school

Devise a plan, using the four information sources, to help increase Rhonda’s self-efficacy for PA and get her on her way to getting active again, while taking into consideration her life situation.

1. Break Goals into Small Steps: Start with short yoga sessions or light workouts, increasing over time. Use a logbook or app to track progress.

2. Use Technology: Share beginner-level yoga videos or workout apps that Rhonda can follow at her own pace. Show her success stories of people in similar situations.

3. Positive Feedback: Offer encouragement after each workout, focusing on what she did well. Celebrate even small accomplishments.

4. Interpret Discomfort Positively: Help Rhonda understand that feeling tired or sore at first is normal and part of getting back into shape. Emphasize the stress-relief benefits of yoga.

Plan:

• Start: Begin with one yoga session a week, then add more.

• Add Fun: Include 10-minute walks or enjoyable short workouts.

• Track: Log each session and how she feels.

• Support: Offer positive reinforcement and share progress with friends or a supportive community.