stages of change & SMART goals Flashcards
1
Q
1) pre-contemplation
A
- people are not considering change & do not intend to change their behaviour
- often claim their behaviour is not a problem
- denial & ignorance of the problem
2
Q
2) contemplation
A
- people become more & more aware of potential benefits of making a change but the costs stand out even more
- because of this uncertainty, contemplation stage of change can last months or even years
3
Q
3) preparation
A
- might begin with making small changes in your behaviour
- may have created a plan but are worried of failing
4
Q
4) action
A
- people begin taking direct action to accomplish their goals
- stage requires greatest commitment of time & energy
- people are at risk of relapsing into old, unhealthy patterns of behaviour
5
Q
5) maintenance
A
- involves successfully avoiding former behaviours and keeping up new behaviours, even
6
Q
6) termination
A
- for some behaviours, a sixth & final stage of termination is reached
- you have exited the cycle of change & are no longer tempted to lapse back into your old behaviour
7
Q
(S)MART goals
A
- specific = avoid vague goals like ‘eat more fruits & vegetables, instead state objective → ‘eat 500 millilitres of fruit & 750 millilitres of vegetables every day’
8
Q
S(M)ART goals
A
- measurable = recognize your progress will be easier to track if goals are quantifiable
- measure goal in terms of time, distance, or other amount → ‘walk briskly for 20 minutes a day’
9
Q
SM(A)RT goals
A
- attainable = set goals that are within your physical limits
10
Q
SMA(R)T goals
A
- realistic = manage your expectations when you set goals → use nicotine-replacement patches or gum for several weeks while trying to quit, rather than just quitting cold turkey
11
Q
SMAR(T) goals
A
- time frame specific = give yourself reasonable amount of time to reach your goals
- state time frame in your behaviour change plan + set agenda to meet goal within given time
