Chapter 2 – Self-Management and Self-Planning Skills for Health Behaviour Change – Flashcards

Adopting and sticking with healthy behaviours (physical activity, nutrition)

Level of motivational readiness to adopt a specific healthy behaviour

Factors like age/gender related to healthy lifestyle adherence (not always under own control)

Factors making one more likely to adopt a healthy lifestyle (participating in regular activity as part of a normal routine)

Factors helping one carry out a healthy lifestyle plan

Factors that help encourage maintaining a healthy lifestyle (physical activity, for a lifetime)

Believing one can be successful

Confidence that one can perform a specific task (a type of specific self-confidence)

Stating an intent to change a behaviour/achieve an outcome in a period of days or weeks

Stating an intent to change a behaviour/achieve an outcome in a period of months or years

Broad statements of reasons to accomplish something (changing a behaviour such as eating better, being more active, losing weight etc)

Specific, measurable, attainable, relevant, timely

Stating an intent to perform a specific behaviour for a specific amount of time (I'll do cardio for 10 minutes a day)

Stating an intent to achieve a specific test score associated with good health, wellness, or fitness (I'll lower my bodyfat to X%)

o College students are physically active, but drink lots and eat poorly o Smokers who begin physical activity usually decide to stop smoking

1. Precontemplation - I don't want to change 2. Contemplation - I am thinking about change 3. Preparation - I am getting ready to make a lifestyle change 4. Action - I have made some lifestyle changes 5. Maintenance (usually 6 months in) - I regularly practice healthy lifestyles (Once maintenance is attained, relapse is less likely to occur)

• Personal factors(Precontemplation and contemplation) • Age, gender, heredity, current health and fitness • Predisposing factors (Contemplation, preparation, and action) • Am I able?: Self-confidence, self-efficacy, safe environment, access • Is it worth it?: Self-motivation, enjoyment, balanced attitudes, beliefs, knowledge • Enabling factors (Preparation, action, and maintenance) • Goal setting, self-assessment, self-monitoring, self-planning, performance skills, coping skills, consumer skills, time management • Reinforcement factors (Action, and maintenance) • Success, family support, peer support, support of health professionals

• Overcoming barriers (learn skills to overcome other barriers) • Building self-confidence and motivation (take small steps) • Building knowledge and changing beliefs (base beliefs on sound information; knowledge doesn't always change beliefs but awareness of facts can help achieve good health)

• Should be realistic and achievable • Learning to set goals for behaviour change is important for beginners

Assessing one's own fitness, health, and wellness to learn to interpret one's own self-assessment results

• Monitoring one's behaviour by keeping records • People think they live a healthy lifestyle when they don't • Gives a true picture of what's going on • Self-planning skills (Plan for yourself instead of others planning for you)

• Learn skills necessary to perform specific tasks (sports/relaxation) • Helps one feel confident and enjoy activities

Making new ways to think about things, helps one see situations in more than one way and think positively

• Have records similar to self-monitoring, focusing on total time use rather than specific behaviours • Can help plan and adhere to healthy lifestyles

• Get the support of others for healthy lifestyles • Support of a doctor can help

• Stick with healthy behaviour once it has been adopted • It is easy to relapse to an unhealthy lifestyle • Skills such as avoiding high-risk situations and learning how to say no help one avoid relapse

1- clarify your reason 2-clarify your needs 3-setting personal goals 4-selecting program components 5-write down your plan 6-evaluate your progress

Description: Knowing the reasons for changing a behaviour helps determine the type of behaviour change that is most important for one at a specific point in time

o Knowing one's strengths and weaknesses allows them to plan and build on current strengths and overcome weaknesses • Self-management skill: Self-assessment

o Short-term, long-term, general, SMART, behaviour, outcome • Outcome goals are long-term and depend on things other than lifestyle behaviour • Beginners should: o Begin with long-term goals in mind o Focus on SMART short-term behavioural objectives o Avoid frequent self-assessments, focus on self-monitoring behaviour o Make short-term goals than move toward long-term goals • Experienced people should: o Start with SMART long-term goals o Use short-term SMART goals to accomplish long-term goals o Use self-assessments and self-monitoring to assess progress • Have maintenance goals once achieving things • Write down goals to formalize them • Establishing specific things that one wants to accomplish can provided a basis for feedback that the program is working • Self-management skill: Goal setting

• Description: A personal plan should have the specific program parts that will meet the needs and goals based on steps 1-3 (meal plans, specific activities) • Self-management skills: Time management, consumer, and performance skills

• Description: Establishes intentions and increases chance of adherence • Self-management skill: Self-planning

• Description: Find out what worked and what didn't • Self-management skill: Self-monitoring (keeping logs and determining if goals are met), self-assessment (determine if goals are met)

goal setting skills self assessment skills self monitoring skills self planning skills performance skills ( learn the skills necessary for performance) coping skills consumer skills ( gain knowledge) time-management skills