Lecture 07 stages of behaviour change (craft)

Question 1

(Rubicon) Motivation (Deliberation)

Answer 1

Pre-decisional phase, goal-setting,
Deliberating, weighing pros and cons
deliberative mindset

Question 2

(Rubicon) Volition (Planning)

Answer 2

Pre-actional phase, goal-striving
Planning, when, where and how to act
Implemental mindset

Question 3

(Rubicon) Volition (Action)

Answer 3

Actional phase, goal-striving
Acting, shielding the goal from distractions
Implemental mindset

Question 4

(Rubicon) Motivation (Evaluation)

Answer 4

Post-actional phase, goal-setting
Evaluating, evaluation of goal-striving
Deliberative mindset

Question 5

What should an intervention do?

Answer 5

The intervention should support users to perform/stop the actions
that contribute to the achievement of their desired outcome.

Question 6

Cues

Answer 6

• Suggest an action to the user
• Consider using reminders or
  nudging when appropriate
  (e.g., reduce cognitive load)
• Help the user to decide on If-Then-Contingencies for creating
  Implementation Intentions

Question 7

Target cues

Answer 7

• Go where the attention is
• Align with people’s time
  and energy levels
• Consider when the cue
  should be a priority

Question 8

Reaction

Answer 8

Elicit positive feelings
* Remind people of their past
successes and good experiences
* Allow room for setbacks from the
beginning (avoid inducing feelings
of guilt)

Question 9

Affective Shifting

Answer 9

Help people to repeatedly switch in between:
Imagining their ideal outcome & Thinking about the concrete steps to get there

Question 10

WOOP

Answer 10

Wish - Find a concrete way to express your wish
Outcome - How would the outcome look if you get your wish?
Obstacle -What are the obstacles inside yourself that are in your way?
Plan - How can you overcome these obstacles?

Question 11

Positive reaction

Answer 11

Leverage different types of social motivation
Some people like cooperation or simply having
company, other people enjoy competition.

Question 12

Evaluation

Answer 12

Highlight and support existing motivations
Test out different types of motivators
Monitor the response (over time)

Question 13

Long-term versus short-term experience

Answer 13

Do not only test for the experience in the beginning
Pay attention to long-term reactions
Sometimes the initial response is not indicative of long-term engagement

Question 14

Temptation Bundling

Answer 14

Pair something tempting with something less instantly enjoyable. (E.g exercise with netflix on)

Question 15

Ability

Answer 15

Remove unnecessary decision points

Question 16

Control beliefs

Answer 16

• Increase sense of feasibility and self-efficacy
• Help users know they can succeed
• Make sure the goal matches the training and abilities
• Overcome learned helplessness

Question 17

Temporal Myopia

Answer 17

The inability to see or consider the long-term outcomes of an action that you are contemplating. (No sense of urgency)

Question 18

Motto Goals

Answer 18

When the timing is not right, consider formulating more abstract goals and associated images that you can safely remind a user of without inducing pressure in the wrong moment. (e.g., “I want to be strong like a tiger”)

Question 19

Experience

Answer 19

• Use story editing
  Rewrite and reframe previous experiences.
  Acceptance of past failures and negative emotions helps us to reengage with goals and flourish.

Question 20

Social Support

Answer 20

When the problem is internal, the solution can still be external
Social support is a powerful tool to share and reevaluate experiences.