lecture 6 Flashcards
models of behaviour change are
- not meant to complete
- ways of looking at how people change
- all models have strengths and weaknesses
individual behaviour change theories can be
reductionist
- may need a combination of models
motivation
controls direction and strength of choice made
social cognitive theory
beliefs and knowledge are influenced by observing what others do and what we see
theory of reasoned action
- predicts consumer behaviour
- focuses on pre-existing attitudes and how they influence behaviours
attitudes
how people view the pros and cons of behaviour
- cons may be more relevant to those that are not motivated to change
norm
a pattern or trait taken to be typical in the behaviour of a social group
ex. everyone in the workplace wears a tie
can social norms change?
yes!!
key to behaviour change is to challenge the old norms
subjective norms
how we perceive what others think and what they define as “normal”
- perceived social pressure to perform behaviour
theory of planned behaviour
built on the theory of reasoned action
-added perceived behavioural control
- mix of self-efficacy and controllability
theory of planned behaviour components
attitude, subjective norm, perceived behavioural control influence behavioural intention
behavioural intention influences behaviour
self-efficacy
belief in yourself to perform a specific task/goal
how can we improve self-efficacy?
- mastery experiences
- modeling (comparing to others)
- social persuasion
- modifying physiological states (stress, fatigue)
locus of control
internal locus= you make things happen :)
external locus= things happen to you :(
implementation intention
= specific plans about when, where, how and who a behaviour will take place with
(in the theory of planned behaviour)
ASE model- Attitudes, Social influence and self-Efficacy
Attitudes, Social influence and self-Efficacy affect intention
intention affects behaviour
knowledge/skills and barriers/support are also factors
The health belief model
helps understand why people do not engage in certain health behaviours
-perceived susceptibility, perceived severity, perceived benefits/barriers…
Transtheoretical model of change
(stages of change)
argues that people are in different stages of change and approach should vary depending on that stage
Stages of change model steps
precontemplation, contemplation, preparation, action, maintenance
goal-setting theory
two functions of goals:
1. basis for motivation
2. direct behaviour
two pre-conditions for goal setting to be effective
1. awareness
2. acceptance
3 factors that influence effectiveness of goal setting
- difficulty of goal
- specificity of goal
- feedback
CSI- challenging, specific, immediate
Reinforcement theory
based on skinner’s work in 1970
- stimulus
- response
- reward
four types of response-reward contingencies
- Fixed interval= reward every day for sticking to a diet
- Fixed ratio= reward for every 5lbs lost
- Variable interval= rewards at random intervals
- Variable ratio= sometimes rewards for 5lbs lost sometimes for 7lbs
Rewards only work for
very simple things!!! We use them too much in behaviour change theory. Rewards are only helpful in the first or second stage of behaviour change theory.
Expectancy theory
- behaviour is a function of?
- what are the 5 parts?
- Behaviour is a function of expectancy (E) and reinforcement value (RV)
5 parts:
Outcomes
Valence
Instrumentality
Expectancy
Force
Valence
= the value that the individual places on rewards
satisfaction -10 to +10
explain the 5 parts of expectancy theory in detail
- Outcomes- rewards
- Valence (satisfaction -10 to +10)
- Instrumentality- perceived relationship between performance and outcome (0-1)
- Expectancy- perceived relationship between effort and performance (0-1)
- Force- effort within a person to be motivated
self-determination theory (SDT) general idea
we have an innate desire to flourish
–> we are more likely to engage in behaviours long-term if we are intrinsically motivated as opposed to extrinsically motivated
extrinsically motivated
motivated by an outside reward or punishment
intrinsically motivated
comes from within, linked w purpose, meaning and enjoyment.
acting in line with values
extrinsic motivation is not
long lasting. motivation has to come from within in the long term
BUT
this can help guide the person to adopt the values that will lead them in their desired direction
SDT– what are the three needs that will increase chance of person in participating in the behaviour?
- competence
- autonomy
- relatedness
Acceptance and commitment theory (ACT)
goal is NOT to change thoughts or beliefs but to be aware of and accept them while still moving towards the behaviour you VALUE because you are committed
if you had to describe acceptance and commitment theory in 3 steps…
- accept your thoughts and emotions
- choose a valued direction
- take action in line with your values
ACT promotes
psychological flexibility
= changing the relationship with what’s going on inside rather than changing the experience itself
what are the 6 key processes of ACT?
- acceptance
- defusion
- contact w the present moment
- self-as-context
- values
- commited action
explain the 6 key processes of ACT in detail
- Accept that these are the thoughts you are having/there are things you can’t change
- Diffusion= not identifying with your thoughts, they do not define you
- Contact with the present moment! Awareness of the present moment
- Self-As-Context= observing yourself from being distinct from experiences observed “I am experiencing tiredness” instead of “I am tired”
- Values= directions in life that we can choose to guide our behaviour
- Committed Action= taking actions that align with your values
ACT example prompts to get clear on your values
why do you want to exercise?
what is important to you?
who do you want to be?
They stuck to their diet but didn’t lose the weight the Dr told them to; this is because of low….
instrumentality/expectancy
Theory of planned behaviour adds to the theory of reasoned action by adding
perceived behavioural control
