Behavior Modification

1
Chapter 2
ChapterOutline
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Behavior Modification

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Behavior modification
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Research has convincingly documented the benefits
  of physical activity and healthy lifestyles
• Most Americans accept this notion
• People are still unable to adhere to a healthy
  lifestyle program

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Behavior modification
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Convincing research is not enough to cause change
  in people
• The science of behavioral therapy has shown that
  most behaviors are learned from the environment
• Home, community, country, and culture
• Family, friends, and peers schools and
  workplaces television, radio, and movies

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A toxic environment
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• We live in a toxic fitness and wellness
  environment
• Physical inactivity is predominant
• Learned behaviors children watch adults
• Drive short distances
• Automatically use elevators, remote controls,
  etc.
• Order super-sized fast foods
• Use recreational time to watch TV or surf the
  Internet
• Smoke, drink, and abuse other drugs
• Engage in risky behaviors, such as not wearing
  seat belts

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A toxic environment
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Food portions have increased at restaurants
• Patrons consume large amounts of food
• Food servings are excessive and unhealthy
• Entire pitchers of soda pop or beer are served
  instead of 8-ounce cups
• Restaurants are colorful, well-lit, and nicely
  decorated to enhance comfort and appetite

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A toxic environment
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Escalators are easier to find than stairways
• Automatic doors provide unimpeded movement
• Exercise trails are sparse

• Sidewalks do not exist or are in disrepair
• Safety concerns keep citizens indoors during
  leisure hours

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Old habits die hard
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Most people do not start life with a weight
  problem
• The time comes, around middle age, when people
  want to change but find this difficult to
  accomplish

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Barriers to change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Procrastination
• Preconditioned cultural beliefs
• Gratification
• Risk complacency

• Complexity
• Indifference and helplessness
• Rationalization
• Illusions of invincibility

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Barriers to change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• The sooner a healthy lifestyle program is
  implemented, the greater will be the health
  benefits and quality of life ahead.

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Exercise/exercise-dropoutcycle
Figure 2.1

• 97 of Americans see a need to incorporate
  exercise into their lives

• 70 of new and returning exercisers are at risk
  for early dropout

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Critical thinking
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• What are the most frequent barriers to exercise
  that you encounter?
• How about barriers that keep you from managing
  your daily caloric intake?

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Key terms
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Motivation The desire and will to do something

• Locus of control The extent to which a person
  believes he or she can influence the external
  environment

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Locus of control
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• People with internal locus of control are usually
• Healthier
• More successful in adhering to exercise
• People with external locus of control usually
• Feel powerless and vulnerable
• Are at greater risk for illness
• Few people have a completely external or internal
  locus of control

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Impediments to change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Problems of competence
• Work to master skills
• Select activities where skill exists
• Problems of confidence
• Give the healthy behavior a fair try
• Visualize success
• Divide goals into smaller objectives
• Problems of motivation
• Gain knowledge about why change is necessary
• Set goals

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The process of change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Transtheoretical Model
• Stages of change
• Processes of change
• Techniques of change

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Key terms
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Action stage Stage of change in which people are
  actively changing a negative behavior or adopting
  a new, healthy behavior
• Maintenance stage Stage of change in which
  people maintain behavioral change for up to 5
  years
• Termination/adoption stage Stage of change in
  which people have eliminated an undesirable
  behavior or maintained a positive behavior for
  over 5 years
• Relapse To slip or fall back into unhealthy
  behavior(s) or fail to maintain healthy behaviors

• Precontemplation stage Stage of change in which
  people are unwilling to change behavior
• Contemplation stage Stage of change in which
  people are considering changing behavior in the
  next 6 months
• Preparation stage Stage of change in which
  people are getting ready to make a change within
  the next month

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Transtheoretical model or stages of change model
Figure 2.2
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Applying specific processes during each stage of
change increases success rate
Figure 2.3
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Processes of change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Using the same plan for every individual who
  wishes to change a behavior will not work
• Plans must be personalized
• Timing is important in the process of willful
  change

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Processes of change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Consciousness-raising
• Social liberation
• Self-analysis
• Emotional arousal
• Positive outlook

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Processes of change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Commitment
• Behavior analysis
• Goal setting
• Self-reevaluation
• Countering

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Processes of change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Monitoring
• Environmental control
• Helping relationships
• Rewards

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Table 2.1
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Techniques of change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Not to be confused with the processes of change
• Within each process, apply any number of
  techniques of change to help you through that
  particular process
• For example, following dinner, dont snack
• Instead, try go for a walk, go on a drive, play
  the piano, go to bed earlier
• Use table 2.2 in the textbook for additional
  examples

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Goal settingGoals are most effective if they are
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Well planned
• Personalized
• Written
• Realistic
• Embraced with positive thoughts

• Short-term and long-term
• Measurable
• Time-specific
• Monitored
• Evaluated

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Critical thinking
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change

• Your friend John is a 20-year-old student who is
  not physically active. Exercise has never been a
  part of his life, and it has not been a priority
  in his family. He has decided to start a jogging
  and strength-training course in 2 weeks. Can you
  identify his current stage of change and list
  processes and techniques of change that will help
  him maintain a regular exercise behavior?

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End of Chapter