1. LIFESTYLE MANAGEMENT BY: Jim Amadio
Health, Wellness and Lifestyle Management
Behavior Change- A lifestyle Management process that involves cultivating healthy behaviors and working to overcome unhealthy ones.

2. Factors That Influence Health and Wellness
Health Habit
Heredity/ Family History
Environment
Access to Health Care
Behavior

3. CHECK YOURSELF! Examine your Current Health Habits
Choose Target Behavior
Learn About Target Behavior
Find Help

4. Transtheoretical Model
6 Stages of Change:
Precontemplation
Contemplation
Preparation
Action
Maintenance
Termination

5. People in this stage of change are usually:
PreContemplation
People in this stage of change are usually:
not thinking they have a problem
not intending to change their behavior
unaware of risks associated with behaviors
In denial
blaming others for their problem or behaviors
Thinking of more important reasons not to change or have external factors to their problems or behaviors

6. CONTEMPLATION Know they have a problem
People usually:
Know they have a problem
Intend to take action within 6 months
Are aware of the costs of changing
Believe that for success one must realize that the benefits of change outweigh the costs
Believe that there are specific barriers to change that appear too difficult for them to overcome

7. Preparation People: Plan to take action within a month
Began to make small changes in behavior
Engage in new healthier behavior not consistently
Created plans for change but worry about failing

8. Action People: Outwardly modify their behavior and environment
Display the greatest commitment of time and energy
Are prone to great risk for relapse

9. Maintenance
People:
Maintain their new healthy lifestyle for at least 6 months
May or may not have relapses and if one occurs they make quick reestablishment
May remain in this stage for a few months up to a few years

10. Termination
For some behaviors, not everyone may reach the 6th and final stage of termination
People in this stage are no longer tempted to relapse into old behaviors
They have a new self image and total self efficacy with regard to their target behavior

11. Developing skills for change: Creating a personal plan
Monitor your behavior and gather data
Analyze the data and identify patterns
Be smart about setting goals
Devise a plan of action

12. 1.) Monitor your behavior and gather data
Record:
What the activity was
When and where it happened
What you were doing
How you felt at the time
Example: If your goal is to start an exercise program tract your activities to determine how to make time for your workouts.

13. 2.) Analyze the data and identify patterns
Track behavior triggers
Note connections between feelings and external cues
Note the location, situation and actions of others around you

14. 3.) Be “SMART” about setting goals
Specific- avoid vague goals
Measurable- make goals quantifiable (use numbers)
Attainable- set goals within your physical limits
Realistic- manage your expectations when setting goals
Time frame-specific- give yourself a reasonable amount of time to reach your goal, state the time frame in your behavior change plan, and set your agenda to meet the goal within the given time frame

15. 4.) Devise a plan of action
Obtain what resources you need
Modify your environment
Control related habits
Reward yourself
Involve the people around you
Plan for challenges

16. 5.) Make a personal contract
Including:
The date you will start
The steps you will take to measure your progress
The strategies you plan to use to promote change
The date you expect to reach your final goal

17. Obstacles Social influences Levels of motivation and commitment
Choice of techniques and level of effort
Stress barrier
Procrastinating, rationalizing and blaming

18. 1) Social Influences Focus on yourself Support group
Real family/real friends
Role models of influence
Be an example
Role Models
Friends
Family Me

19. 2) Levels of motivation and commitment
No progress until inner drive is found
Personal commitment is ready to meet goals
Healthy (vs) unhealthy behavior
Desire of change will be stronger with healthier behavior
Find natural inspiration and motivation boosters

20. 3) Choice of techniques and level of effort
Make changes where you are having most trouble
Find healthy alternatives for goals
Test yourself
Push yourself because change is not easy
Choose techniques that work best for you

21. 4) Stress Barrier
Hitting a wall: look at the sources of stress in your life
Temporary stress: (such as catching a cold or having a term paper) wait until it passes before strengthening your efforts
Ongoing stress: find healthier ways to manage it
Stress management: make it your highest priority

22. 5) Procrastinating, rationalizing and blaming
Procrastinating: Break your plan into smaller steps that you can accomplish one day at a time
Rationalizing: when you win by deceiving yourself it is not much of a victory
Blaming: is a way of taking your focus off of the real problem and denying the responsibility of your own actions
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