{"id":65,"date":"2016-07-14T12:15:52","date_gmt":"2016-07-14T12:15:52","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/suny-monroecc-hed110\/?post_type=chapter&#038;p=65"},"modified":"2017-02-24T22:25:24","modified_gmt":"2017-02-24T22:25:24","slug":"three-levels-of-health-promotiondisease-prevention","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/chapter\/three-levels-of-health-promotiondisease-prevention\/","title":{"raw":"Behavior Change and Goal Setting","rendered":"Behavior Change and Goal Setting"},"content":{"raw":"<h2 id=\"toc3\">Transtheoretical Model (Stages of Change)<\/h2>\r\nThe <b>transtheoretical model<\/b> of behavior change, developed by\u00a0Prochaska and DiClemente, assesses an individual's readiness to implement a healthier behavior, and provides insight into the decision making process that leads to action.\u00a0 For many people, changing or modifying a behavior that is unhealthy or potentially harmful can be quite challenging.\u00a0 Here are the stages that lead to behavior change:\r\n<ul>\r\n \t<li><strong>Precontemplation<\/strong> (Not Ready) - You are not intending to take action in the foreseeable future, and can be unaware that your behavior is problematic<\/li>\r\n \t<li><strong>Contemplation\u00a0<\/strong>(Getting Ready) - You are beginning to recognize that your behavior is problematic, and start to look at the pros and cons of your continued actions<\/li>\r\n \t<li><strong>Preparation\u00a0<\/strong>(Ready) - You are intending to take action in the immediate future, and may begin taking small steps toward behavior change<\/li>\r\n \t<li><strong>Action<\/strong> \u2013 You are making actual changes to your problem behavior by incorporating healthy choices\/behaviors into your life<\/li>\r\n \t<li><strong>Maintenance<\/strong> \u2013 You have been able to sustain action for at least six months and are working to prevent relapse into previous unhealthy behaviors<\/li>\r\n<\/ul>\r\nCheck out this supplemental video to review the main concepts of the Transtheoretical Model:\r\n\r\nhttps:\/\/youtu.be\/Twlow2pXsv0\r\n\r\n<hr \/>\r\n\r\n<h2>SMART Goal Setting<\/h2>\r\nHave you ever said to yourself that you need to \"eat healthier\" or \"exercise more\" to improve your overall health?\u00a0 How well did that work for you?\u00a0 In most cases, probably not very well.\u00a0 That's because these statements are too vague and do not give us any direction for what truly needs to be done to achieve such goals.\u00a0 To have a better chance at being successful, try using the <strong>SMART<\/strong> acronym for setting your goals (<strong>S<\/strong>= Specific, <strong>M<\/strong>= Measurable, <strong>A<\/strong>=Attainable, <strong>R<\/strong>= Realistic, <strong>T<\/strong>= Time-oriented):\r\n\r\n<img class=\"alignright\" src=\"https:\/\/bizfest.files.wordpress.com\/2013\/01\/smart.png\" alt=\"https:\/\/bizfest.files.wordpress.com\/2013\/01\/smart.png\" width=\"244\" height=\"347\" \/>\r\n\r\n<strong>S<\/strong>pecific - Create a goal that has a focused and clear path for what you actually need to do. Examples:\r\n<ul>\r\n \t<li>I will drink 8 ounces of water 3 times per day<\/li>\r\n \t<li>I will walk briskly for 30 minutes, 5 times per week<\/li>\r\n \t<li>I will reduce my soda intake to no more than 2 cans of soda per week<\/li>\r\n<\/ul>\r\nDo you see how that is more helpful than just saying you will eat healthier or exercise more?\u00a0 It gives you direction.\r\n\r\n<strong>M<\/strong>easurable - This enables you to track your progress, and ties in with the \"specific\" component.\u00a0 The above examples all have actual numbers associated with the behavior change that let you know whether or not it has been met.\r\n\r\n<strong>A<\/strong>ttainable - Make sure that your goal is within your capabilities and not too far out of reach.\u00a0 For example, if you have not been physically active for a number of years, it would be highly unlikely that you would be able to achieve a goal of running a marathon within the next month.\r\n\r\n<strong>R<\/strong>ealistic - Try to ensure that your goal is something you will be able to continue doing and incorporate as part of your regular routine\/lifestyle.\u00a0 For example, if you made a goal to kayak 2 times each week, but don't have the financial resources to purchase or rent the equipment, no way to transport it, or are not close enough to a body of water in which to partake in kayaking, then this is not going to be feasible.\r\n\r\n<strong>T<\/strong>ime-oriented - Give yourself a target date or deadline in which the goal needs to be met.\u00a0 This will keep you on track and motivated to reach the goal, while also evaluating your progress.","rendered":"<h2 id=\"toc3\">Transtheoretical Model (Stages of Change)<\/h2>\n<p>The <b>transtheoretical model<\/b> of behavior change, developed by\u00a0Prochaska and DiClemente, assesses an individual&#8217;s readiness to implement a healthier behavior, and provides insight into the decision making process that leads to action.\u00a0 For many people, changing or modifying a behavior that is unhealthy or potentially harmful can be quite challenging.\u00a0 Here are the stages that lead to behavior change:<\/p>\n<ul>\n<li><strong>Precontemplation<\/strong> (Not Ready) &#8211; You are not intending to take action in the foreseeable future, and can be unaware that your behavior is problematic<\/li>\n<li><strong>Contemplation\u00a0<\/strong>(Getting Ready) &#8211; You are beginning to recognize that your behavior is problematic, and start to look at the pros and cons of your continued actions<\/li>\n<li><strong>Preparation\u00a0<\/strong>(Ready) &#8211; You are intending to take action in the immediate future, and may begin taking small steps toward behavior change<\/li>\n<li><strong>Action<\/strong> \u2013 You are making actual changes to your problem behavior by incorporating healthy choices\/behaviors into your life<\/li>\n<li><strong>Maintenance<\/strong> \u2013 You have been able to sustain action for at least six months and are working to prevent relapse into previous unhealthy behaviors<\/li>\n<\/ul>\n<p>Check out this supplemental video to review the main concepts of the Transtheoretical Model:<\/p>\n<p><iframe loading=\"lazy\" id=\"oembed-1\" title=\"Improve Your Life Using the Stages of Change Model (Transtheoretical) - @DrWendyGuess\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Twlow2pXsv0?feature=oembed&#38;rel=0\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<hr \/>\n<h2>SMART Goal Setting<\/h2>\n<p>Have you ever said to yourself that you need to &#8220;eat healthier&#8221; or &#8220;exercise more&#8221; to improve your overall health?\u00a0 How well did that work for you?\u00a0 In most cases, probably not very well.\u00a0 That&#8217;s because these statements are too vague and do not give us any direction for what truly needs to be done to achieve such goals.\u00a0 To have a better chance at being successful, try using the <strong>SMART<\/strong> acronym for setting your goals (<strong>S<\/strong>= Specific, <strong>M<\/strong>= Measurable, <strong>A<\/strong>=Attainable, <strong>R<\/strong>= Realistic, <strong>T<\/strong>= Time-oriented):<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/bizfest.files.wordpress.com\/2013\/01\/smart.png\" alt=\"https:\/\/bizfest.files.wordpress.com\/2013\/01\/smart.png\" width=\"244\" height=\"347\" \/><\/p>\n<p><strong>S<\/strong>pecific &#8211; Create a goal that has a focused and clear path for what you actually need to do. Examples:<\/p>\n<ul>\n<li>I will drink 8 ounces of water 3 times per day<\/li>\n<li>I will walk briskly for 30 minutes, 5 times per week<\/li>\n<li>I will reduce my soda intake to no more than 2 cans of soda per week<\/li>\n<\/ul>\n<p>Do you see how that is more helpful than just saying you will eat healthier or exercise more?\u00a0 It gives you direction.<\/p>\n<p><strong>M<\/strong>easurable &#8211; This enables you to track your progress, and ties in with the &#8220;specific&#8221; component.\u00a0 The above examples all have actual numbers associated with the behavior change that let you know whether or not it has been met.<\/p>\n<p><strong>A<\/strong>ttainable &#8211; Make sure that your goal is within your capabilities and not too far out of reach.\u00a0 For example, if you have not been physically active for a number of years, it would be highly unlikely that you would be able to achieve a goal of running a marathon within the next month.<\/p>\n<p><strong>R<\/strong>ealistic &#8211; Try to ensure that your goal is something you will be able to continue doing and incorporate as part of your regular routine\/lifestyle.\u00a0 For example, if you made a goal to kayak 2 times each week, but don&#8217;t have the financial resources to purchase or rent the equipment, no way to transport it, or are not close enough to a body of water in which to partake in kayaking, then this is not going to be feasible.<\/p>\n<p><strong>T<\/strong>ime-oriented &#8211; Give yourself a target date or deadline in which the goal needs to be met.\u00a0 This will keep you on track and motivated to reach the goal, while also evaluating your progress.<\/p>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-65\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Stages of Change. <strong>Authored by<\/strong>: Boundless. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/www.boundless.com\/psychology\/textbooks\/boundless-psychology-textbook\/stress-and-health-psychology-17\/behaviors-that-impact-physical-and-mental-health-88\/stages-of-changing-unhealthy-behaviors-324-12859\/\">https:\/\/www.boundless.com\/psychology\/textbooks\/boundless-psychology-textbook\/stress-and-health-psychology-17\/behaviors-that-impact-physical-and-mental-health-88\/stages-of-changing-unhealthy-behaviors-324-12859\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/4.0\/\">CC BY-SA: Attribution-ShareAlike<\/a><\/em><\/li><li>Goal Setting. <strong>Authored by<\/strong>: Boundless. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/www.boundless.com\/management\/textbooks\/boundless-management-textbook\/organizational-behavior-5\/process-and-motivation-47\/setting-the-right-goals-244-5338\/\">https:\/\/www.boundless.com\/management\/textbooks\/boundless-management-textbook\/organizational-behavior-5\/process-and-motivation-47\/setting-the-right-goals-244-5338\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/4.0\/\">CC BY-SA: Attribution-ShareAlike<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">All rights reserved content<\/div><ul class=\"citation-list\"><li>Supplemental Video - Stages of Change. <strong>Authored by<\/strong>: Dr. Wendy Guess. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/youtu.be\/Twlow2pXsv0\">https:\/\/youtu.be\/Twlow2pXsv0<\/a>. <strong>License<\/strong>: <em>Other<\/em>. <strong>License Terms<\/strong>: Standard YouTube License<\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":375,"menu_order":6,"template":"","meta":{"_candela_citation":"[{\"type\":\"copyrighted_video\",\"description\":\"Supplemental Video - Stages of Change\",\"author\":\"Dr. Wendy Guess\",\"organization\":\"\",\"url\":\"https:\/\/youtu.be\/Twlow2pXsv0\",\"project\":\"\",\"license\":\"other\",\"license_terms\":\"Standard YouTube License\"},{\"type\":\"cc\",\"description\":\"Stages of Change\",\"author\":\"Boundless\",\"organization\":\"\",\"url\":\"https:\/\/www.boundless.com\/psychology\/textbooks\/boundless-psychology-textbook\/stress-and-health-psychology-17\/behaviors-that-impact-physical-and-mental-health-88\/stages-of-changing-unhealthy-behaviors-324-12859\/\",\"project\":\"\",\"license\":\"cc-by-sa\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Goal Setting\",\"author\":\"Boundless\",\"organization\":\"\",\"url\":\"https:\/\/www.boundless.com\/management\/textbooks\/boundless-management-textbook\/organizational-behavior-5\/process-and-motivation-47\/setting-the-right-goals-244-5338\/\",\"project\":\"\",\"license\":\"cc-by-sa\",\"license_terms\":\"\"}]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-65","chapter","type-chapter","status-publish","hentry"],"part":35,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/pressbooks\/v2\/chapters\/65","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/wp\/v2\/users\/375"}],"version-history":[{"count":20,"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/pressbooks\/v2\/chapters\/65\/revisions"}],"predecessor-version":[{"id":929,"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/pressbooks\/v2\/chapters\/65\/revisions\/929"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/pressbooks\/v2\/parts\/35"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/pressbooks\/v2\/chapters\/65\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/wp\/v2\/media?parent=65"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/pressbooks\/v2\/chapter-type?post=65"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/wp\/v2\/contributor?post=65"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/atd-monroecc-healthed\/wp-json\/wp\/v2\/license?post=65"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}