Behavior Change Strategies Exam 2

self determination continum steps and what they mean

1 nonregulation - someone doesnt know why theyre engaging in a behaviour and sees no relevance - completely unmotivated

2 external regulation - engage only for an outcome separate from the behaviour itself. no connection to it they do it for a reward and dont see value for the behaviour itself

3 introjected regulation - behaviour performed to avoid guilt/shame due to pressyre from others.i should statements. powerful but not stable

4 identified regulation - someone values the behaviour and outcomes, but doesnt enjoy doing it. this is the goal for health behaviours

5 integrated regulation - when someone does the behaviour because it is part of their identity and congruent with values. no longer forcing yourself

6 intrinsic motivation - doing something only because you value it and enjoy the activity

1 - amotivation 23 - controlled motivation 456 - autonomus motivation

maslows hierarchy

to get to a later behaviour change you have to satisfy basic needs first. top things contigent on what happens before it

3 basic needs for self-determined individual + how to increase

competence - feel that they can control outcomes and experience stress

increase by putting new learners where they can see/hear, celebrate small wins, use clear and appropriate communication, be respectful of efforts, focys on skills and goals as opposed to outcomes (go in chunks)

autonomy - feel that they have personally chosen the behaviour and have not been pressured

increase by giving them options and being flexible, relate exercises to their goals (tell them why this is impportant in terms of what they value and want), have them pick a why to understand why they are changing (5 whys - keep asking why like a toddler until u get to the root)

relatedness - feel connected to and appreciated by others

increase by introducing to other participants, tell them expected behavior and ettiqute so they dont feel unprepared, communicate understanding, find a workout buddy, share your journey

exercise motivation extrinsic and intrinsic

extrinsic - exercise done bc i have to, out of shame

intrinsic - exrcise done bc i want to, bc i dont feel good or likemyself when i dont, because it is part of my life now

what is relapse prevention, when is it used

approach to teach people how to anticipate and cope with the problem of relapse. used during maintenance phase, and emphasizes high risk contexts, self efficacy, outcome expectancies and AVE as antecedents for relapse

high risk situation

some time/place where you a have a high chance of relapsing

3 terms defined in relapse prevention and what they mean

lapse - return to old behaviours for a few days or temporary stop of behaviour

relapse - return to old behaviours for an extended period of time, often weeks. fixable and temporary

collapse - complete return to old behaviours and no interest to try again

lapse to relapse to collapse ?

lapse may occur due to injury, mental health, social pressure, limited social support, low motivation, weather, diffuclty w family, etc

lapses can be fixed by getting back on track but paired w negative emotions, guilt etc can cause relapse and then collapse

6 main strategies for relapse prevention

identify high risk situations

plan to avoid or cope w these situations

put consequences in proper perspective - its not the end of the world if you mess up

expect and plan for lapses - have alternatives for when you have an obstacle

block self talk and imahes that focus on benefits of not changing - have positive thoughts

dont have an all or nothing attitude - may preciputate AVE.. be flexible!

types of incentives

direct payment/reward for completing a behaviour

repayment from previous deposit made by participants, returned when behaviour is completed

both are contingent on specific goals and behaviours

incentives for short vs long term change?

good for short term, not as good for long term

traits of successful campaigns

target specific behaviour

determine measure and campaign length

tie in a theme and incentives to make it fun

choose a competition (or not)

market heavily before you start

specifically lay out goals and steos of campaign

elicit management support since they know place/employees well plus boss support may make change more likley

evaluate campaign success

challenges w measuring PA

difficult to measure as it is complex and can vary + each component has diff effects on health outcomes

methods of assessing PA

activity/HR monitors

doubly labeled water (good for metabolism, energy expenditure, calorie count)

observational methods (mainly kids)

questionnaires - GPAQ (large scale, specific questions, large population) and Paffenberger (hard to get accurate info bc people over/under exaagerate and dont remember information

3 factors that make a big diff in self monitoring effectively

frequency - how often

completeness - whether you record every time or only sometimes

quality - how detailed your recordings are

self monitoring

systematic observation and recording of targeted behaviour

goal setting

highly motiavtional skill that serves to direct our attention to a specific behaviour

feedbck best practice

feedback sandwich, positive criticism positive

types of negative thinking

having unrealistic expectations

believing you dont have enough willpower, making unfavourable comparisons with others, making excuses for not changing behaviour, telling yourself you wont succeed

how do you increase positive thinking

spinning thoughts

urge surfing - what is it + principles + strategies to ride it out

likens urges to waves that start smal grow strong and then disspate

principles - HALT are you hungry angry lonely or tired? what is the root of the urge?

strategies are: avoid the urge, find an alternative or substitue, or delay the urge

goals and self-efficiacy

goal leads to sense of mastery from reaching goal and getting confidence and that leads to an increase in self-efficacy

people w high self efficacy set higher goals are more committed and have better strategies for barrier and respond well to negative feedback

how do goals effect performance

serve a directive function - focus on goal related behaviours and away from non-goal related behaviours

serve an energizing function - high goals lead to greater effort than low goals - can be diff for short/long term goals

affect persitence - tight deadlines lead to more rapid work pace than loose ones

affect action indirectly bc it gathers resources

specific challenging goals are effective as people exert themselves more, perservere more, concentrate more, and develop good strategies

pros and cons of behavior focused goals

pros: last longer as there is no set end point, you have more autonomy, and you keep getting small wins along the way

cons: you could go on autopilot

pros and cons of outcome focused goals

pros: you focus on your why, they are easier to track progress with

cons: lack of autonomy since you are focused more on external factors, all or nothing thinking - if you dont see exact progress you wanted you feel discouraged

what are goals moderated by

commitment - determination and refusal to give up when it gets hard

importance - value that someone assigns to their goal

feedback - getting info about how youre doing working towards your goals - allows corrections and celebrating wins

task complexity - should be complex enough to create a challenge but not too complex that its unachievable

self-efficacy - they way you percieve your own ability

best practice for goal setting

smart goals

specific measure attainable relevant time frame

behavioural contracting steps

identify target, define it, establish plan, establish goal, select incentive, establish contingency of the 2

can make people take it more serious

dimensions of self-esteem

cognitive element - how you think about yourself - evaluating/judging

affective element - how you feel emotionally thinking about yourself

behavioural element - how you act which reflects how they feel about yourself

factors influencing self esteem

demographics - age (kids and adults highest) and gender (males higher across all ages)

physical body - pregnancy, weight loss/gain, injury, aging, disease, menopause.. has a strong effect on SE since it can indicate a lot about someone and some things can be changed while others cannot

sensory input - how poeple react or respond to us

psychpsocial dynamics - int between thought and enviro

social and cultural environment - acceptable societal standards and how we fit into that.. referred apprasial - how we think others see us and social comparison - observing others and comparing oneself to them relative to the group

how does exercise effect self esteem

exercise gives us better self efficacy which improves our physical condition, body, and strength which effects our physical self esteem which effects global self esteem.

prob more psychosocial rather than biological

increase in self worth, belonging, and self efficacy, autonomy, and body image

self efficacy and behavior

mastery experiences, modeling (similar and in person if possible), verbal persuasion (depends on the source) and emotional arousal (rest and stress are basic physiological needs that need to be met) all contribute. mastery experience is the #1 way.. more difficult, more effort, more independent, and have some small wins and then add challenges to feel more mastered and confident

advantages and disadvantages of self efficacy theory

ad: generalizable, more successful, interventions focused on SE were successful, and research supports it across all ages

dis: variation in assement of SE (everyone has diff measure)

self enhancement hypothesis

choose behavioral choices after evaluating possible consequences and are led by desire to feel worthy loved and competent. will choose option that makes you feel better and discount value of things that would lower self esteem that we are not good at

behavioural and psychological strategies of self enhancement hypothesis

behavioural: choose behavior w higher probability of success, act in ways tomax social approval and support, and withdraw from activities that lead to failire

psychological: discount importance of what youre not good at and fail at, shaoe attributions for events to present urself in best light, engage in self affirmation and self verification when self concept is threatened

5 steps of problem solving

1. orientation - develop better perspective - understand failure and challenges are normal

2. problem definition - specifiy problems and goal behaviors with all components

3. generation of alternative - throw out whatever ideas without criticism

4. decision making - anticipate probbale outcomes of diff options

5. implementation and evaluation - pick a plan, try it, and evaluate how well it worked

principles of behavior chains

antecedent behavior and consequence

4 step process of breaking behavior chain

1. identify behavior you are having trouble engaging in

2. conduct task analysis and define your behavior chain

3. identify weakest link in chain

4. implement strategy to break chain

task analysis

breaking down task into subcomponents, then find specific parts that need a change. used for hard behaviours, this focuses on changing what you are already doing

strategies to break chain

planning, positive self talk, stimulus control, goal setting, healthy substitution, motivational tools

social support theory perspectives and what they are

stress and coping perspective - support contributes to health by protecting people from adverse effects of stress (buffers when stress is present)

social constructionist perspective - support directly effects health by promoting self esteem and regulation, regardless of presence of stress

relationship perspective - health effects of support cannot be separated from relationship orcesses innate in us that co occur with support

main types of social support

emotional (affective)- loving caring empathy

instrumental (tangible) - aid or service

informational (cognitive) - giving info or advice

appraisal - cognitive support type, giving feedback, affirmations, and social comparison to help

structural vs percieved support

structural - social integrarion - being a part of diff networks and being an active participant socially is important

perceieved - subjective measure of how much support someone thinks that they have. much stronger correlation with well being

effects of social support in terms of behavior change and PA

kept people going if it was maintained and relapse occured for people who lost support. increased social support leads to increased PA. helped a lot w weight loss programmes esp when friends were involved

how to promote social support

teahc ppl to be aware of social cues, to deal w social events and their change, to make their behavior change socially acceptable, and bringing in family and friends to teach them how to be supportive

how to strengthen social support

communicate with existing family and friends, and take care of friendships so you keep them, join a group, take a class, volunteer

most common exercise and eating barriers

exercise - lack of: time, motivation, knowledge, effort

eating - food cues, lack of: effort, knowledge, support

subjective vs objective barriers how to help overcome

s - focus on working w participant to refute beliefs and think diff about their barriers - is it true or not

o - focus on changing social/physical environment

solutions to barriers - time, motivation, effort, support, SE, weather, childcare

time - plan/schedule exercise time, reprioritize, small bouts of exercise

motivation - remmeber your why, add incentive, stimulus control, try something new, social support

support - be asssertive, challenge people to join you, build a network

SE - reassure nerves are normal, suggest home based program at first, more experience you will get better, everyone is focusing on themselve

weather - plan around, have indoor options, dress appropriately

childcare - arrange babysitters, exercise at home, exercise while kids are at activities

strategies of stimulus control that can reduce risk of relapse

avoidance, environmental reengineering, self help groups

increase PA thru environment how

create pos environment - equpment in high traffic areas, calendars, dates with someone, health magazine so you see it more, phone reminders

environmental engineering - find paths, stairs, home treadmill, club membership, weights by the couch

food cues + how to change them

food cue is any stimulus/signal paired with food or eating and creates hunger when there is no physiological need for food - social settings, work, home

change by having a designated eating place, change room cues, avoid buffets, hide snacks, have tempting healthy meals, use smaller plates, limit distractions