1. Behavior Modification
Chapter Outline
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Chapter 2
Behavior Modification

2. Behavior modification
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Behavior modification
Research has convincingly documented the benefits of physical activity and healthy lifestyles
Most Americans accept this notion
People are still unable to adhere to a healthy lifestyle program

3. Behavior modification
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Behavior modification
Convincing research is not enough to cause change in people
The science of behavioral therapy has shown that most behaviors are learned from the environment
Home, community, country, and culture
Family, friends, and peers; schools and workplaces; television, radio, and movies

4. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
A “toxic” environment
We live in a “toxic” fitness and wellness environment
Physical inactivity is predominant
Learned behaviors; children watch adults
Drive short distances
Automatically use elevators, remote controls, etc.
Order super-sized fast foods
Use recreational time to watch TV or surf the Internet
Smoke, drink, and abuse other drugs
Engage in risky behaviors, such as not wearing seat belts

5. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
A “toxic” environment
Food portions have increased at restaurants
Patrons consume large amounts of food
Food servings are excessive and unhealthy
Entire pitchers of soda pop or beer are served instead of 8-ounce cups
Restaurants are colorful, well-lit, and nicely decorated to enhance comfort and appetite

6. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
A “toxic” environment
Escalators are easier to find than stairways
Automatic doors provide unimpeded movement
Exercise trails are sparse
Sidewalks do not exist or are in disrepair
Safety concerns keep citizens indoors during leisure hours

7. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Old habits die hard
Most people do not start life with a weight problem
The time comes, around middle age, when people want to change but find this difficult to accomplish

8. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Barriers to change
Procrastination
Preconditioned cultural beliefs
Gratification
Risk complacency
Complexity
Indifference and helplessness
Rationalization
Illusions of invincibility

9. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change “
Barriers to change
The sooner a healthy lifestyle program is implemented, the greater will be the health benefits and quality of life ahead.”

10. Exercise/ exercise-dropout cycle
Figure 2.1
97% of Americans see a need to incorporate exercise into their lives
70% of new and returning exercisers are at risk for early dropout

11. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Critical thinking
What are the most frequent barriers to exercise that you encounter?
How about barriers that keep you from managing your daily caloric intake?

12. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Key terms
Motivation: The desire and will to do something
Locus of control: The extent to which a person believes he or she can influence the external environment

13. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Locus of control
People with internal locus of control are usually
Healthier
More successful in adhering to exercise
People with external locus of control usually
Feel powerless and vulnerable
Are at greater risk for illness
Few people have a completely external or internal locus of control

14. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Impediments to change
Problems of competence
Work to master skills
Select activities where skill exists
Problems of confidence
Give the healthy behavior a fair try
Visualize success
Divide goals into smaller objectives
Problems of motivation
Gain knowledge about why change is necessary
Set goals

15. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
The process of change
Transtheoretical Model
Stages of change
Processes of change
Techniques of change

16. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Action stage: Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior
Maintenance stage: Stage of change in which people maintain behavioral change for up to 5 years
Termination/adoption stage: Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for over 5 years
Relapse: To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors
Key terms
Precontemplation stage: Stage of change in which people are unwilling to change behavior
Contemplation stage: Stage of change in which people are considering changing behavior in the next 6 months
Preparation stage: Stage of change in which people are getting ready to make a change within the next month

17. Transtheoretical model or stages of change model Figure 2.2

18. Applying specific processes during each stage of change increases success rate
Figure 2.3
Figure 2.1

19. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Processes of change
Using the same plan for every individual who wishes to change a behavior will not work
Plans must be personalized
Timing is important in the process of willful change

20. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Processes of change
Consciousness-raising
Social liberation
Self-analysis
Emotional arousal
Positive outlook

21. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Processes of change
Commitment
Behavior analysis
Goal setting
Self-reevaluation
Countering

22. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Processes of change
Monitoring
Environmental control
Helping relationships
Rewards

23. Table 2.1
Table 2.1

24. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Techniques of change
Not to be confused with the processes of change
Within each process, apply any number of techniques of change to help you through that particular process
For example, following dinner, don’t snack
Instead, try go for a walk, go on a drive, play the piano, go to bed earlier
Use table 2.2 in the textbook for additional examples

25. Goal setting Goals are most effective if they are
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Goal setting Goals are most effective if they are
Well planned
Personalized
Written
Realistic
Embraced with positive thoughts
Short-term and long-term
Measurable
Time-specific
Monitored
Evaluated

26. Motivation and Locus of Control
Barriers to Change
Motivation and Locus of Control
Changing Behavior
The Process of Change
Techniques of Change
Critical thinking
Your friend John is a 20-year-old student who is not physically active. Exercise has never been a part of his life, and it has not been a priority in his family. He has decided to start a jogging and strength-training course in 2 weeks. Can you identify his current stage of change and list processes and techniques of change that will help him maintain a regular exercise behavior?

27. End of Chapter