Behavior Modification

Minerva Duke-Caruso

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Student Learning Outcomes

Learn the effect of environment on human behavior

Understand obstacles that hinder the ability to change behavior

Identify the stages of change

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Describe SMART goal setting

Be able to write specific objectives for behavioral change.

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Goal Setting and Evaluation

• To change, goals are essential– Motivate change

• SMART goals– Specific– Measurable– Acceptable– Realistic– Time-specific

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Goal Paper

Weight ReductionSMART

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Taking a Physical Education Class at EVC

• Why is it so hard to change?

• What triggers the desire to change?

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Most of our adopted behaviors are a result of our environment

–Forces:

• We often miss the subtle influences

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Exercise/Exercise Dropout Cycle

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Environmental Influences on Physical Activity

• Changes in technology

• Active• How many miles?

• How many steps?

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Other

• Television viewing

• Long periods of sitting

• Others

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Environmental Influence on Diet and Nutrition

• How many calories a does a person in US consume?

• Processed Foods?

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Others

• Food socialization

• Portion sizes• Disregard for hunger cues

• “Value marketing”

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Environmental Influences on Diet and Nutrition

• Increased variety

• Difficult to make changes

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Barriers to Change1. Lack of core

values.

2. Procrastination.

3. Preconditioned cultural beliefs

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4. Gratification

5. Complexity

6. Indifference & helplessness

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Barriers to Change

7. Rationalization

8. Illusions of Invincibility

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Self-efficacy

• Belief in one’s own ability to perform a given task

• How does a person acquire this?

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MOTIVATION• Motivation comes within! • Is the glass Half full or • Half empty

• External? Internal?

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Changing BehaviorWhat is the

first thing you have to do?

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Social Cognitive Theory

–Change is influenced by

• Relapse Prevention Model

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Transtheoretical Mode

– Change is a gradual process involving several stages

– Six stages

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Stages of Change Model

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Transtheoretical Model

– Maintenance• Continues behavior for up to 5 years

– Termination/adoption Stage

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The Process of Change

• Positive outlook– Optimistic approach

• Commitment– Accept responsibility to change

• Behavior analysis– Determine behavior pattern

• Goals– Having strong goals

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The Process of Change

• Self-reevaluation– Analyze feeling about problem behavior

• Countering– Substitute healthy behaviors for problem behavior

• Monitoring– Increases awareness of desired outcome

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Groups

1. Besides an exercise program, what are five ways you could positively change your lifestyle?

2. List at least two behaviors for which you previously contemplated change but now are again precontemplative about them. Explain why you decided not to change.

3. What contributes to the sense of self-efficacy?

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