Choose and identify a client of a specific age and gender.
Describe them in terms of fitness level, reason for getting started in a program, fears, lifestyle etc. Provide a brief history and description of them.
Before you can change, you must know that the behavior is a problem and that you can change it.
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Examining their Current Health HabitsAn observation from a friend, a family member, or a landmark event such as the death of someone close to you can get you thinking about behavior change. A self-assessment can start your journey towards improving your current lifestyle.
Choosing a Target Behavior: chose 1-3 target behaviors. Discuss the short term and long term effects of this/ these behaviors (such as alcohol abuse, poor eating, no exercise). Are there risks associated with these behaviors? Are there benefits?
Identify three Short-term goals and one long-term goal that will be applied to changing their behavior.
Motivation Enhancing Your Readiness to Change
How we perceive/believe in ourselves is a significant indicator of who we are and how we will perform. The two most common perceptions for sport and exercise are self-confidence and self-efficacy. One significant difference between those that achieve and those that are less successful is self-confidence.
Self-confidence is oneâ€™s belief in their over-all ability, a more stable and enduring concept, a more general view. One can possess a high level of confidence that they are skilled and can throw a ball, and or ride a bike. In contrast, Self-efficacy is task specific. A gymnast can have strong self-confidence in their ability on the balance beam, but low confidence on vault, or golfing for that matter. Health and wellness experts have a wonderful opportunity to help change an individualâ€™s behavior and reaction to both positive and negative experiences, thus enhance self-confidence.
Short-term to Long-term goals define change and success
The following help to improve self-confidence and self-efficacy and change behavior:
When the goals and rewards of the learning are meaningful to the learnerWhen the learning is important to the studentWhen the learning assists the learner in obtaining valued accomplishmentsWhen the learning assists the learners in integrating themselves with the world, with others, and promotes self-awareness
Prochaskaâ€™s Transtheoretical Model can also enhance readiness and intention to change. There are various phases that include pre-contemplation, contemplation, preparation, action, maintenance and termination phase. The first phase is the pre-contemplation which means no intention of changing behavior. Next is the contemplation: Intending to take action within 6 months after identifying the problem. The preparation phase follows which means planning to take action within a month, possibly with some small behavior change already completed. Action is the next phase which is indicated by outwardly changing behavior and environment. This requires the most commitment and is considered the riskiest stage of behavior regression. Next is the maintenance phase where successful behavior change maintained for 6 months or more. Finally the last phase is the termination: At this stage, some people have exited the cycle of change and are no longer tempted to lapse back into their old behavior.
Research suggests that most people make several attempts before they successfully change a behavior; four out of five people experience some degree of backsliding. There are three steps to follow: forgive yourself, give yourself credit for the progress you have made already, and move on.
Developing Skills for Change: Creating a Personalized Plan
“Take up one idea. Make that one idea your life–think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.” Swami Vivekananda
A well-developed plan sets goals, anticipates problems, and includes rewards. You must first monitor your behavior and gather data. Keep careful records of the behavior you want to change. Next you need to analyze the data and identify patters. What events or times trigger the unhealthy behavior? Be â€œSMARTâ€ about setting goals. SMART goals stand for a goal that is: Specific, Measurable, Attainable, Realistic, Time frame-specific. You must also devise a plan of action. You will need to be able to develop techniques that will support your daily efforts at behavior change. You do this by getting what you need. Identify resources that can help you practice the new behavior. You also need to modify your environment and avoid the cues that trigger the unhealthy behavior and create cues that trigger the new behavior. Next control related habits and modify habits that contribute to your target behavior. Finally reward yourself. Plan rewards for reaching sub-goals in your plan. Involve the people around you. Tell family and friends about your plan and ask for their support. Finally, plan for challenges. Identify the people or situations that could derail your plan and develop coping mechanisms.