Chapter 3 - Behavior change models & theories Flashcards
Models
simplified diagrams that describe relationships among different variables around a subject of interest
Theories
provide explanations for these relationships, or for other things scientists have observed
Ecological perspective
considering behavior in context of the larger environment, e.g. health behaviors not only based on individual decisions and activities, but also where they live, people around them, organizations, communities, cultural and societal forces
Positive psychology, distinguishing points
moving away from focusing on someone’s deficits, “fixing what is wrong with them” TO consciously nurturing and using someone’s character strengths to create a meaningful life
TTM of change - 5 stages
Precontemplation –> Contemplation –> Preparation –> Action –> Maintenance
I can’t or I won’t –> I might –> Clear plan needed –> I am –> I still am
Precontemplation coaching needs
nurturing parent, convey friendly, nonjudgmental acceptance, professional, empathy – no judgment
Contemplation coaching needs
Socratic teacher – the spirit of MI – help someone to recognize their own strengths
Preparation coaching needs
Expert coach style – work collaboratively to develop a top notch plan
Maintenance coaching needs
More of a consultant mode - with client permission, coach provides expert insights and tips
Readiness to change definition
How willing and prepared a person is to change a given behavior
Processes of change - cognitive
new ways of thinking that reinforce motivation to change
Processes of change - behavior
support the behavior change process
Self efficacy definition
the degree to which an individual believes he or she can successfully perform a given behavior
4 ways to improve self efficacy
1) mastery experiences 2) Motivational models 3) Persuasive messages 4) Stress arousal
Mastery experiences
early wins – successful accomplishment of a skill increases self efficacy
Motivational models
seeing similar people being successful at tasks they want to master, e.g. feeling too old for exercise, seeing older people doing that successfully
Persuasive messages
must be realistic and sincere
Stress arousal
associated with decreased self efficacy. People interpret stress symptoms as signs of inability. Create a relaxing, non judgmental environment, encouraging
Health Belief Model - four variables
First two - belief about a health threat. Second two - belief about the health behavior that could reduce the threat
Health threat belief - two components
1) perceived SUSCEPTIBILITY - how likely to develop illness 2) perceived seriousness - perceptions about short and long term illness SEVERITY
Health behavior perceptions
Benefits and Barriers
Health behavior theories (4)
1) Social cognitive theory
2) Attribution theory and locus of control
3) Self Perception theory
4) Self Determination theory
Social Cognitive Theory
how people think about things exerts a strong influence on their behaviors. Supports having positive outcome expectations, goal setting, self monitoring behavior, prompting intention formation, planning
Attribution Theory
Explanations people have for why things happen. Tendency to attribute their own behavior to a situation, and others behavior to their personality
Locus of control
external or internal
Learned helplessness
clients who have repeated failed attempts to change a behavior may pose a particular challenge – psych state in which people have come to believe that they are helpless in, or have no power or control over, certain situations.
They believe failure occurs because of unchangeable and uncontrollable personal qualities in themselves
Self perception theory
DOES NOT feature the idea that thought precedes behavior. RATHER, it observes that in situations where people do not already have strong ideas, they may draw conclusions about their own thoughts and feelings from the way they are already behaving.
Coaches can bring clients’ attention to observable behaviors that reinforce helpful attitudes
Self determination theory
people are naturally motivated to pursue activities and goals in which they are interested or from which they believe they will obtain some benefit.
SDT - 3 motivations factors
1) autonomy 2) competence 3) relatedness
Autonomy - 2 types
1) autonomous motivation - behaving of their own free will
2) controlled motivation - doing something b/c they feel pressured
Competence
set up client for success with early wins – aligns with self efficacy
Relatedness
people feel like they belong in a particular group or place – SOCIAL SUPPORT
Types of motivation (6)
1) intrinsic
2) Integrated regulation
3) Identified regulation
4) Introjected regulation
5) External regulation
6) Amotivation
Intrinsic
form of autonomous motivation, MOST EFFECTIVE type for behavior change - pursue something inherently injoyable
Integrated
integrated into a person’s self concept, e.g. I see myself as a hiker
Identified
doing something to reach a meaningful goal, though they may not enjoy it
Introjected
controlled regulation, SHOULDING a behavior
External
solely from external pressure to avoid punishment or gain rewards
Amotivation
no motivate whatsoever
