Lifestyle, Self-Management and Self-Planning- concept 3

What is the stages of change?

It is a model developed by Dr. James Prochaska to explain the processes people go through in changing their behaviors. It was originally developed to explain the stages people use to change negative behaviors but has recently been extended to help explain stages of exercise behavior.

What is a major goal in this course?

It is to help you develop self-management skills so that you can maintain an active and healthy lifestyle.

What is lifestyle?

Lifestyles are the behaviors that we adopt based on the context of our life circumstances.

what is the fifth or final step of stages of changes?

Maintenance

what are reinforcing factors? What are the factors?

Maintenance stage. Reinforcing factors help you adhere to lifestyles change. The factors are success, family support, peer support, support of professionals.

Who find it hard to make healthy lifestyle changes?

Many adults

What are the changing predisposing factors?

Overcoming barriers, building self-confidence and motivation, balancing attitudes, building knowledge and changing beliefs.

What are personal/social factors? and what are the factors for that?

Personal/social factors affect precontemplation to contemplation. it affects health behavior. Factors are age, gender, heredity, social status, ,current health, education, friends, setting, norms

What are the factors that promote lifestyle change?

Personal/social factors, predisposing factors, enabling factors, reinforcing factors

What is the first step of the stages of change?

Precontemplation

What are predisposing factors? and what are factors for that?

Predisposing factors help preconteplators to move to contemplation or even to preparation. Factors are self- confidence, self- efficacy, safe environment, access, self-motivation, enjoyment, balance of attitudes, beliefs/knowledge

What is the third step of stages of change?

Preparation

Goal Setting Guidelines

S.M.A.R.T goals, relevant to you, focus on behaviors, consider heredity, consider maintenance, set lifestyle goals, put goals in wiring..

What are the two main questions on the predisposing factors?

"Am I able?" (self-confidence, self-efficacy, safe environment, access) and "Is it worth it?" (self-motivation, enjoyment, balanced attitudes, beliefs, knowledge)

Describe preparation

"I am getting ready to make a lifestyle change."

Describe contemplation

"I am thinking about change"

Describe precontemplation.

"I don't want to change."

Describe action

"I have made some lifestyle changes."

Describe maintenance

"I regularly practice healthy lifestyles."

What are the enabling factors?

-Changing Enabling Factors Goal setting skills, self-assessment skills, self- monitoring skills, self- planning skills, -Self-Planning kills performance skills, coping skills, consumer skills, time management skills (Action)

Learning self-management skills

-Learning self-management skills can help you alter factors that lead to healthy lifestyle change. -It can help you change the predisposing, enabling, and reinforcing factors.

6 Steps for Self-planning for healthy lifestyles

1) Clarifying reasons 2) Identifying needs 3) Setting program components 4)selecting program components 5) Writing your plan 6) Evaluating progress

What is the fourth step of stages of change?

Action

What is the changing reinforcing factors?

Building on successes, finding social support, and preventing relapse

What is the second step of the stages of change?

Contemplation

What are enabling factors? and what are the factors?

Enabling factors help those in contemplation or preparation take a step toward action. Factors are goal setting, self-assessment, self-monitoring, self-planning, performance skills, coping skills, consumer skills, time management

What is self-management skills?

Self-management skills can help you change and adhere to healthy life (also called self-regulation).

Explain step 1 of self-planning

Step 1 is to clarify your reasons for why you want to change a particular unhealthy behaviors. It will help you to establish specific goals.

Explain step 2 of self-planning

Step 2 is to identify your needs. If you know your weaknesses and strengths, you can plan to build on your strengths and overcome weaknesses. (High performance is not necessary for good health)

Explain step 3 of self-planning

Step 3 is setting personal goals. Most people find better success when using behavioral goals rather than outcome goals. signify that you plan on performing a certain behavior.

Explain step 4 of self-planning

Step 4 is selecting program components. Examples include meal plans for nutrition and specific activities for your physical activity plan.

Explain step 5 of self-planning

Step 5 is writing your plan. Once you chose meal plans for nutrition and specific activities for physical activity. You have to write it down because it establishes your intentions and increases your chance of adherence.

What are the reinforcing factors?

Success, Social Support, Autonomy/freedom of choice (Maintenance)

What are the theories/models of healthy lifestyle adoption? Help to understand health behavior

Transtheoretical model (includes states of change), Social Ecological Model, Theory of Reasoned Action, Social Cognitive Theory, Theory of Planned Behavior, Self-Determination Theory

When are the goals most effective?

When you write, the goals are most effective.

Is it true that people progress forward and backward through several stages of change?

Yes

Outcome Goals

define how much you would like to improve.

Acronyms for SMART

s - specific m- measurable a - attainable r - relevant t - timely

Behavioral goals

signify that you plan on performing a certain behavior.