Behaviour Modification Flashcards
What are the steps in the exercise drop out cycle?
- excuses
- contemplate
- realize
- consider
- enroll
- participate
- course ends
- stop
Give examples of how social and physical environments provide unhealthy practices.
- driving short distances
- riding escalators and elevators
- remote controls
- super-sizing meals
- watching television/internet
- smoking, drinking etc.
What is the recommended amount to walk everyday?
8-10 km
Name 8 environmental influences on diet and nutrition.
- overabundance of food
- profit for food companies
- socializing = eating
- eating on the go
- large portions
- restaurant/servers encourage more eating
- ignoring cues of being full
- value for dollar; free refills
What are values?
- a person’s core beliefs and ideals
- they govern behaviour
- developed through a lifelong process
- established through experience and learning
What does maintaining core values require?
requires living the principles involved to reap the benefits
What are habits?
- familiar cues applied in performing automatic behaviour
- occur in known environments
- can be changed by deliberate choice
Where do habits form?
- basal ganglia: brain area
- dopamine plays a key role
How do we create and break habits?
- recognizing the biological processes that lead to behavioural habits
- repeat a new behaviour under similar circumstances
- consciously prepare to eliminate bad habits
What role does the pre frontal cortex play in creating helpful behaviours?
it is responsible for focus on long-term goals and complex thought processing
What is willpower?
- self control
- a limited resource, depleted as the day continues
Name 4 factors to increase willpower.
- exercise
- adequate rest
- quality time spent with others
- daily meditation: develops the self-control “muscle”
Name 9 barriers to change.
- lack of core values
- procrastination
- preconditioned cultural beliefs
- gratification
- risk complacency: not worried about risks of not exercising
- indifference and helplessness
- rationalization
- illusions of invincibility
What is self efficacy?
belief in one’s own ability to perform a given task
What are the 4 sources for self efficacy?
- mastery experiences
- vicarious experiences
- verbal persuasion
- physiological cues
What is motivation?
- drive that dictates behaviour by producing direction, energy, and persistence
- comes from within, but is influenced by external factors
What is locus of control?
concept examining the extent to which a person believes he or she can influence external environment
What is internal locus of control?
control over events in one’s life comes from within
What is external locus of control?
what happens to a person is a result of chance or the environment and is unrelated to a person’s own behaviour
What are the 3 barriers to taking action?
- competence
- confidence
- motivation
Name the 5 steps to changing behaviour.
- stop a negative behaviour
- prevent relapse to a negative behaviour
- develop a positive behaviour
- strengthen a positive behaviour
- maintain a positive behaviour
What are two things that can aid in achieving success?
- short and long term goal setting
- seeking out assistance
What does short and long term goal setting consist of?
- based on setting realistic goals and a plan
- “contract”
- provision of feedback
What does seeking out assistance consist of?
- developing a social network
- rewards
- counselling
