Lecture 07 stages of behaviour change (craft) Flashcards
(Rubicon) Motivation (Deliberation)
Pre-decisional phase, goal-setting,
Deliberating, weighing pros and cons
deliberative mindset
(Rubicon) Volition (Planning)
Pre-actional phase, goal-striving
Planning, when, where and how to act
Implemental mindset
(Rubicon) Volition (Action)
Actional phase, goal-striving
Acting, shielding the goal from distractions
Implemental mindset
(Rubicon) Motivation (Evaluation)
Post-actional phase, goal-setting
Evaluating, evaluation of goal-striving
Deliberative mindset
What should an intervention do?
The intervention should support users to perform/stop the actions
that contribute to the achievement of their desired outcome.
Cues
- 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
Target cues
- Go where the attention is
- Align with people’s time
and energy levels - Consider when the cue
should be a priority
Reaction
Elicit positive feelings
* Remind people of their past
successes and good experiences
* Allow room for setbacks from the
beginning (avoid inducing feelings
of guilt)
Affective Shifting
Help people to repeatedly switch in between:
Imagining their ideal outcome & Thinking about the concrete steps to get there
WOOP
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?
Positive reaction
Leverage different types of social motivation
Some people like cooperation or simply having
company, other people enjoy competition.
Evaluation
Highlight and support existing motivations
Test out different types of motivators
Monitor the response (over time)
Long-term versus short-term experience
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
Temptation Bundling
Pair something tempting with something less instantly enjoyable. (E.g exercise with netflix on)
Ability
Remove unnecessary decision points
Control beliefs
- 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
Temporal Myopia
The inability to see or consider the long-term outcomes of an action that you are contemplating. (No sense of urgency)
Motto Goals
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”)
Experience
- Use story editing
Rewrite and reframe previous experiences.
Acceptance of past failures and negative emotions helps us to reengage with goals and flourish.
Social Support
When the problem is internal, the solution can still be external
Social support is a powerful tool to share and reevaluate experiences.
