The Basics of Behavior Change

In Chapter 1, we spent time talking about health and wellness. We all have areas of strength and areas in which we can use some improvement. Think back to the dimensions of wellness evaluation you took in Chapter 1. You likely scored high in some areas and not as high in others. That is completely normal and to be expected, but what if, now that you have the knowledge you obtained about yourself in chapter one, you want to make some changes? That is what we will begin doing in Chapter 2!

Self efficacy

 Self-efficacy can be defined as “People’s judgments of their capabilities to organize and execute courses of action required to attain designated types of performances (Bandura, A. 1986)”. In other words, self-efficacy is the belief we have in ourselves in regard to a given goal or situation. One’s belief in their ability to make a change will impact whether the change is made. Albert Bandura’s Self -Efficacy Theory has been applied in numerous contexts, including those related to psychology, health, athletics, politics, business, and education (Artino, 2012).

Albert Bandura’s Self-Efficacy Theory explains how individuals perceive their ability to perform specific behaviors. Based on the theory, self-efficacy can be enhanced or hindered by past performance, vicarious experience, social persuasion, and physiological state (Pekmezi et al. 2009). Past performance is suggested to have the largest impact on self- efficacy. For example, past successes or failures greatly influence your self-efficacy about the same or a similar situation or event.

Locus of Control

When discussing behavior change, it is important to understand the notion of locus of control. Locus of control pertains to how an individual perceives their personal level of control or lack thereof over situations (Fahey et al., 2020). For example, a person with a strong internal locus of control would take personal responsibility for outcomes, both good and bad, while an individual with a strong external locus of control may believe how things end up is largely out of their control. Another way to look at the difference is that someone with a strong internal locus of control views themselves as making things happen, while someone with an external locus of control would view things as happening to them or being a result of fate.

Stages Of Change Model

In order to change our behavior, we have to move from where we are now to where we want to be! The Transtheoretical Model, also referred to as the Stages of Change Model, is one tool we can use to do this. It can also be used across any number of behaviors. The model is broken down into five stages, including pre-contemplation, contemplation, preparation, action, maintenance, and termination (Fahey et al., 2020).

Precontemplation- In this stage, the benefits of change do not outweigh the downsides (pros do not outweigh the cons) (Fahey et al., 2020). At this point, a person has no intent to make a behavior change. People can remain in precontemplation for a long time, or even forever if they never move any closer to making the behavior change. In this stage, a person may not be aware of the need to change. They could be in denial, or they just have no desire to change. For example, someone may know that being active is important for their health, but for them, the benefits of being active do not outweigh the downsides (this could include time, discomfort, etc.).

Contemplation– In this stage, people begin to see that the benefits of change may outweigh the downsides of change (Fahey et al., 2020). Individuals at this stage will begin to think about making the change, but they are likely not completely sure how to proceed to overcome barriers. Someone in this stage might be planning to make a change within the next six months. Or individuals may start gathering the resources they need in order to make the desired change. For example, if someone is looking to begin exercising, they may schedule an appointment with their physician, look into purchasing appropriate footwear, and possibly seek out access to a fitness center.

Preparation- In this stage, people are within a month of taking complete action (Fahey et al., 2020). In addition to preparing to begin, individuals may be actively making attempts. Perhaps the ultimate behavior they would like to achieve is walking three days a week. At this point, they may have gone for a walk! So, while they are not completely participating in the behavior (three walks a week), they are taking small steps in that direction.

Action- In this stage, the benefits clearly outweigh the downsides (pros outweigh the cons), and the individual is taking action. They have started to make the change and are committed to it (Fahey et al., 2020). It is important to note that it is not impossible or even unlikely that someone relapses. It often takes many attempts to make a behavior change.

Maintenance- Maintenance is achieved when a person has made the behavior change and stuck with it for a minimum of six months (Fahey et al., 2020). Based on the previous examples, they have been walking three times a week for the past six months.

Termination– At this stage, the behavior has become a part of the person’s lifestyle, and they are unlikely to relapse (Fahey et al., 2020).

Relapse – relapse is not one of the stages, but it is important to address – it is not uncommon for someone to fall back to a previous stage. For example, if someone is exercising 3 days a week, they may suddenly stop doing that. It is important to acknowledge the relapse but not dwell on it, and move forward with the behavior change. Fahey et al. (2020) suggest forgiving yourself, giving yourself credit for what you have accomplished, and moving forward.

Smart Goal

As mentioned above, relapse with behavior changes are common. Often, goals are too vague. One way to make success more likely is to design a goal that meets the SMART criteria. SMART criteria include making sure a goal is specific, measurable, attainable, realistic and time-frame specific (Fahey et al., 2020).