Behavior Change: It’s so very easy! Ann Rathbun, Ph.D. Associate Professor Health, Wellness and Human Performance Morehead State University

Easy, right?? Just do it! No pain, no gain!  It’s as easy as 1, 2, 3 ! Take this pill and…… in 2 short weeks ! Quick and Easy steps to ….. In as little as 10 minutes a day, you can……. Just say “no” © A. Rathbun, 2010

If it WERE easy….. © A. Rathbun, 2010

Background James Prochaska & Carlo DiClemente – The ‘fathers of behavior change’ Take their cues from psychological theory. ‘Model’ is a hybrid. Model is based on 9 major processes of change. © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

9 major processes of change 1.Awareness raising – Hopefully we can make ‘informed decisions’ about change 2.Social liberation – No smoking restaurants 3.Emotional arousal – Crisis, event, awakening 4.Self re-evaluation – Will my life be ‘better’ if I change this behavior? © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

9 major processes of change 5.Commitment – Accepting responsibility of changing…I am the only one who can do this! 6.Countering – Replacing the existing behavior with something else (smoking for taking a walk) 7.Environmental Control – Cues to motivate, assist, remind 8.Rewards – Extrinsic, non-abstract, ‘I can go do ______’ 9.Helping relationships – Social support, listeners © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

Stages of change NON-LINEAR !!! – We can go forward and backward Tools come in handy Playing tricks with yourself is OK Slow and steady Getting started may be the hardest part If you can make one change, you can make others © A. Rathbun, 2010

Stages of Change Precontemplation Contemplation Preparation Action Maintenance Termination © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

Stages of Change-Defined Precontemplation Not aware that a change should occur Sometimes individuals might site ‘destiny’ or other factors that keep them from changing. Contemplation Thinking of making a change in the next 6 months Plans are indefinite Preparation Will make a change in the next 30 days Can include gathering behavior patterns though analysis © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

Stages of Change - Defined Action Actually doing something; taking steps to change behavior Starting the exercise program, tobacco replacement, attending programs Change does NOT end here!!! © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

Stages of Change - Defined Maintenance The behavior change is still in ‘action’ and has now become a habit. Need to have a plan for ‘crisis’ periods; backup plan May last between 6 days and 600 years Termination The ultimate goal There is no ‘fear’ of relapse; no temptation to return to the behavior © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

Processes and Stages Precontemplation Contemplation Preparation Action Maintenance Consciousness –Raising Social Liberation Emotional Arousal Self-Reevaluation Commitment Reward Countering Environmental Control Helping Relationships © A. Rathbun, 2010 Prochaska, Norcross & DiClemente, 1995

ONE tool: The Contract Elements – Choose a GOAL – Choose a BEHAVIOR – Practice….. VERY DIFFERENT !!! © A. Rathbun, 2010

Practice Write 1 simple goal regarding weight loss – Lose 5 pounds by July 1 Now, what is ONE behavior that goes with that goal? – Behaviors that SUPPORT that goal might be: Walking 30 minutes each night Limiting sugary pop Running two miles every day SOMETHING that implies ACTION !!!! How did you do??? It is difficult, sometimes. Your clients will need assistance with this probably. © A. Rathbun, 2010

ONE tool: The Contract Elements – Choose a GOAL – Choose a BEHAVIOR – Practice….. – Dates – Start date, stop date (?) – Mini-goals – The small steps….. » Date » REWARD for accomplishing that mini goal by the date. VERY DIFFERENT !!! © A. Rathbun, 2010

Brainstorm a list of 20 things you could do as a reward* *Must be ‘free or cheap’, should not involve food, must feel ‘rewarding!’ © A. Rathbun, 2010

ONE tool: The Contract Elements – Choose a GOAL – Choose a BEHAVIOR – Practice….. – Dates – Start date, stop date (?) – Mini-goals – The small steps….. » Date » REWARD for accomplishing that mini goal by the date. VERY DIFFERENT !!! © A. Rathbun, 2010

BC contract, cont. Elements, cont. – How will you keep track? Weighing in, journaling, biometrics, body measurements, counting steps/carbs/calories – Who will support? Actually SIGNS the contract with the client Can be YOU, can be loved one, can be a ‘buddy’ in the class © A. Rathbun, 2010

Final thoughts Einstein had it RIGHT…… Insanity: If you keep doing what you are doing and expecting a different result! Nancy Reagan…..not so much Just saying ‘no’ requires a jump from precontemplation to action….immediately. Clients are their own EXPERT…. This is hard, I have failed before, I am afraid, I want it FAST… You can help !!! Knowledge, awareness, environmental, support, professionalism © A. Rathbun, 2010

Questions? Comments? Successes? Stories? © A. Rathbun, 2010

Reference Prochaska, J., Norcross, J., & DiClemente, C. (1995). Changing for good: A revolutionary six stage program for overcoming bad habits and moving your life positively forward. New York: Avon Books. © A. Rathbun, 2010