· Here are some related topics and tips regarding goal setting and behavior changes. Lifestyle is the biggest determinant of health and longevity. Remember the interconnectedness of the components of well-being (physical, mental, emotional, spiritual, intellectual, social, and career) and the factors that affect our well-being (awareness, assessment, knowledge, opportunity & support, motivation, and discipline).
To start we must believe consciously (and unconsciously) that we are able to change and create healthy habits:
Self-efficacy: confidence in the self to actually be able to carry out desired behavior
o Behavior specific (could be at a high level for one aspect and low for another)
o Individual must initiate behavior change – must have self-efficacy to initiate.
·
Transtheoretical Model of Behavior Change:
§ The key to successful behavior change is identifying current stage and applying the processes of change that fit that particular stage
1. Precontemplation: no consideration of change (denial; uninformed or demoralized)
2. Contemplation: awareness of problematic behavior; intend to take action; no commitment to change, barriers > benefits
3. Preparation: key transition from considering change to beginning plan of action, making a commitment, small steps to change
4. Action: overt action to change; strategies against temptations, challenges and relapse. Self-efficacy is key; small attainable goals are important
5. Maintenance: sustain change for > 6 months; new behaviors become automatic; ↑ self-efficacy; ↑ internal reward system.
· Elements of a well designed behavior change plan/contract
1. Identify (SMART) goals
2. List pros and cons
3. Identify your stage of change
4. Identify processes with accompanying behavioral strategies
§ Consciousness-raising (learn about it.)
§ Social liberation (Is there help out there?)
§ Emotional arousal (I don’t want that to happen to me!)
§ Self-reevaluation (Is change really worth it?)
§ Self-liberation (I can do it!)
§ Reward (How can I reward myself along the way?)
§ Countering (What can I do instead?)
§ Environment control (My surroundings make it easy.)
§ Helping relationships (Will you help me stick with this?)
5. Create an action plan
6. Prevent relapse (processes of change)
7. Engage positive rewards
8. Develop internal motivation
Top 3 contributors to relapses
| Stressors | Temptations (social) | Cravings |
Prevent or recover from relapse:
- Don’t beat yourself up – just get back on track
- Review your goals and plan
- Review pros for change
- Anticipate and plan for obstacles
- Look for role models
- For cravings: delay at least 10 minutes, distract yourself, distance yourself (countering)
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