Chapter Reading: Behavior Change - Motivation for Making Healthy Change

Change is not an event; it’s a

process.

Which of the following are good questions to ask yourself at the start of your journey toward a healthy lifestyle?

What do I think about my body?, Are my feelings about myself influenced by friends, the media or societal norms?, What is it about myself that I value most?

True or False? Racism, sexism, ageism, despotism, and terrorism are all grounded in contempt.

True

True or False? There is a distinction between the value of a human being and his or her behavior.

True

Self-acceptance self-esteem enables you to:

objectively analyze why something went wrong., separate your behavior from your self-worth., overcome a momentary lapse.

What are the primary differences between self-acceptance self-esteem and achievement self-esteem?

Achievement self-esteem is based on the belief that you must do something to be of value., Self-acceptance self-esteem enables you to deal intelligently with failed behavior.

True or False? Extrinsic motivation for healthy behaviors results in behaviors that are short-lived.

True

Max has trained his dog to come when she hears a particular whistle. He rewards her with a treat when she comes running. Max is using

operant conditioning.

Most models of behavior change share the following characteristics:

A view of change as a process and not a single event, A step-by-step approach to making lasting change, Introspection and reflection on what is important in life

According to the Transtheoretical Model, which attributes characterize the precontemplation stage of change?

Defending bad habits and failing to view them as problems, Lack of interest in getting help, Feeling pressure from others and resisting it

According to the Transtheoretical Model (TTM), which of the following characteristics define the contemplation stage of change?

Intending to make a behavior change within the next 6 months, A desire to learn more about what will help in making a change, A belief that change is necessary

According to the Transtheoretical Model (TTM), which of the following are characteristics of the preparation stage of change?

Intending to make a behavior change within the next month, Having developed a plan of action, Making intentions known to friends, family, or others

People in the action stage of change have made observable behavior changes in the last six months. What is a goal for people at this stage?

To find needed support to keep the behavior change going

According to the TTM, what is a goal for people in the maintenance stage of change?

To identify with the new behavior for the rest of life

According to the Transtheoretical Model (TTM) of change, when does a person reach the termination stage?

When there is no longer a temptation to behave in the unhealthy manner that they have left behind

Which processes of change are best suited for moving from the precontemplation to the contemplation stage?

Consciousness raising, Environmental reevaluation

Which process of change is most helpful for moving from the action to the maintenance stage of change?

Stimulus control

According to the Transtheoretical Model (TTM), decisional balance is

the weighing of the advantages and disadvantages of changing.

According to the Transtheoretical Model (TTM), self-efficacy is

the confidence people have that they can adopt a particular behavior.

True or False? In the Transtheoretical Model (TTM), it is more common for people to return to a previous stage before moving on than to march linearly through the stages.

True

According to the Transtheoretical Model (TTM), temptation is

the degree to which the desires for unhealthy behaviors emerge in difficult situations.

The self-determination theory (SDT) of behavior change has identified three psychological needs of people across cultures that support growth, integrity, and wellness. What are these three needs?

Autonomy, Competence, Relatedness

True or False? A good sense of self comes from using our own free will.

True

Emilene is a rising tennis star. She practices tennis for four hours every day because her father demands it. She is a skilled player, with a tight network of supportive friends and family. Which of the three psychological needs identified by the self-determination theory is Emilene struggling with?

Autonomy

True or False? Autonomy is required to make long-term behavior changes.

True

__________________ gives you the skills and abilities to act on what you have freely chosen to do.

Competence

Cara is an ambitious pre-med student. She always wanted to be a doctor, and is moving toward her goal with single-minded focus. She was the valedictorian of her high school class, and treats anyone who challenges her with disdain. Her parents have a similar attitude, so they are not a close family. Which of the three psychological needs identified by the self-determination theory is Cara struggling with?

Relatedness

True or False? Autonomy, competence, and relatedness can all be diminished in controlled environments.

True

Between which TTM stages of change does motivation shift from external incentives to internal, autonomous motivation?

Preparation and Action

The first line of support that is required for us to make healthy choices and to establish a healthy lifestyle throughout our lives is from:

ourselves.

People with a fixed mindset equate their identity with

performance.

A growth mindset corresponds to

self-acceptance self-esteem.

What is the most effective way to support your friends and family members in making a change?

Encourage them to make their own choices

Research has shown that helping others

makes you more satisfied with your life, makes you happier, improves your health

True or False? If you know the barriers to change, you will be able to create strategies and tactics for knocking the barriers down.

True

Which of the following is NOT one of the four types of barriers to behavior change?

Psychological

Determinism acts as ____________ to change.

a barrier

True or False? A negative attitude toward your body disrupts the harmonious functioning of your mind and body and is detrimental to your health.

True

According to Dr. David Eisenberg, one way to overcome the barrier of poor eating practices is to

learn how to cook healthy meals.

Which of the following is NOT an advantage of making a plan?

A plan eliminates barriers to behavior change.

To start planning your behavior change program, it is important to assess the following:

Areas of improvement, Barriers to change, Needed resources

Gabi’s long-term goal is to be able to run 3 miles, 3x per week, at the end of a three-month training period. Gabi’s SMART goal is all of the following EXCEPT

timeless

True or False? Your plan should give you options when things don’t go exactly the way you visualized them.

True

True or False? You should avoid changing or modifying your behavior change program.

False