Bonus Lesson

Behaviour Change and Goal Setting

Presented by:

Louise Sheehan Course Educator

MSc Exercise and Nutrition Science

Diploma in Nutrition – Part I

We have all the information…

How are we approaching and managing the process of change

Too much focus on diet?Not enough focus on activity or lifestyle changes?Other factors involved other than diet and lifestyle?Food choice influenced by friends, family, environment,

media?

Factors influencing food choice…

Hunger, Satiety, TasteBiological

Food cost and IncomeEconomic

Access, Education, Time, SkillsPhysical

Social Class, cultural influencesSocial

Mood, Stress, GuiltPsychological

Attitudes, Beliefs, KnowledgeIndividual

Factors influencing food choice…

Why can’t we change our behaviours?

Habits are:AutomaticHard to breakComfortable and familiar

Other factors preventing change:Lack of motivationLack of supportLack of awarenessLack of knowledge

Break Bad

Habits

Allow time to form

new habits-21 days

Wait 15 minutes before eating

Eat everything at kitchen

table

Make habits

healthier

Make small

changes

View habit changing with

satisfaction

Mix up your routine

Strong motivation to

change

How to break habits…

Small changes made permanent

Stop trying to change everything at once!!This can make change seem overwhelming,

intimidating and unreachableFocus on one change at a time

Cognitive Behavioural Therapy (CBT)

• Cognitive Behavioural Therapy

• Help facilitate change• Achieve goals• All aspects of diet & lifestyle• Change thought process

Cognitive Behavioural

Therapy

CBT – What is it?

Talking Therapy

How we think

affects our behaviour

Helps to manage

thoughts

Allow you to think and talk

about your thoughts and

behaviours

Helps to create a more

helpful and realistic way of thinking

Positive management of

harmful behaviours

How do your thoughts make you

feel?

Change your

actions

Cognitive Behavioural Therapy

• Widely used since the 1970’s

• Based on combination of research and therapeutic practice

• Large list of therapies under CBT umbrella• Behavioural Activation• Behavioural & Cognitive Therapy• Reality Therapy• Problem Solving Therapy

Large volume of research & evidence to support CBT

How is CBT used?

Helps to tackle problems:Depression, eating disordersWeight LossDrug Addiction

Deals with current problems

Provides practical ways to improve state of mind on a daily basis

How does CBT work?

Make sense of overwhelmingproblems

InterconnectedThoughtsFeelingsPhysical sensationsActions

Stop negative thought cycle

Change negative patterns to improve how you feel

Cognitive Behavioural Therapy

CBT

Advantages

1. Complete in short period

2. Different formats

3. Incorporate into every day life

4. Use anytime

Disadvantages

1. Fully committed

2. Focuses on current problems

3. Does not address wider problems

Secret to successful change

SUPPORT

MOTIVATION

Stages of Change Model

Pre-Contemplation

Contemplation

Preparation

Action

Maintenance

Prochaska & di Clemente

(1986)

ENTER

Exit & re-enter at

any stage

RELAPSE

1. Pre-contemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

What stage are you at?

Stage How to Recognise How to Move on

1. Pre-contemplationResisting change

Avoiding the subjectNot taking responsibility DenialRationalisationIntellectualisationProjectionDisplacement

Think about the subjectBecome well-informedTake responsibilityBecome aware of your defencesConcentrate on problemEmpathySublimation

2. ContemplationChange on Horizon

Thinking seriouslyMay procrastinate about change

Vividly imagine your problemMake the decision

3. PreparationGetting Ready

You have decided on action & making the steps necessary to prepare you for action

Commit to change – make it a priority

4. ActionTime to Move

You are taking the steps required to change Exercise and relaxControl your environmentReward yourselfGet others to help you

5. MaintenanceStaying There

After several months you enter this stage Review a list of negative aspects regularlyAvoid people & places that can compromise

Contemplation

Ask yourself:How would life be better if you made changes?How would your fitness levels improve?How would your health improve?How would your view on life improve?How would your relationships improve?What other benefits do you stand to gain?

E.g. losing weightPros Cons

Look great Takes effort

Better energy Takes commitment

More confidence Have to keep food diary

Healthier Need to think about food

Happier Need support

Now make a decision!!

Preparation

Gyms are too

expensive

Start a walking group

I can’t cookJoin a

cooking class

I eat when I am bored

Get a hobby

Make a healthy

eating and exercise plan

Action

Track your progress- keep a journalIdentify setbacksIdentify feelingsReward yourself for hard workReview your plan at regular intervalsGet support

Maintenance

Stay motivated

Keep things interesting

Re-visit goals and challenge

yourselfCheck in

every now and again

Motivators

Barriers

Action Plan

Goals

Reward System

Simple steps to CBT

1) Find your motivation

What drives you?Why do you want to change

Examples

Look & Feel betterClothes fit betterImprove Health Self- confidence

2) identify your barriers

Common barriers:Lack of timeLack of knowledgeLack of preparationBad habitsLack of motivationEmotional eating

Identify what is stopping you and then make an action plan to overcome it

F3) Make an Action Plan

1. Identify barrier/negative behavior

e.g. I eat sugary foods when I am stressed or tired

2. Replace negative behavior with a positive behavior

e.g. When I am tired I take a relaxing bath or go for a walk to get some fresh air

3. Have a list of actions ready to replace bad eating habits

Goal Setting

Mini goals

Main goal

What is goal setting?

• Powerful motivation tool

• Guidelines to help you achieve the end result

• Increased chance of success

• Reduces incidences• Time wasted• Failure

5 Principles of goal setting

1.Clarity

2.Challenge

3.Commitment

4.Feedback

5.Task Complexity

Goals are good

SMART Goals

Acronym

Guide when setting goals

Defines your plan

Aid to your success

S

M

A

R

T

SpecificClear, well defined

MeasurableSee how the goal is achieved

AchievableIs it possible to do?

RealisticWithin available time, knowledge & resources

Time FrameEnough time to achieve goal

Lets use an example to explain

SMART goals in detail

I want to eat more fruit & vegetablesI only eat 1 piece a day

How do I put this into action?

Let’s try it out!

SPECIFIC

I want to eat more fruit & vegetables

I only eat 1 portion of fruit & vegetables daily

I would like to achieve 5 portions per day

Smart Goals

Measurable

I want to eat more fruit & vegetables

I would like to achieve 5 portions per day

I want to see the end result in 4 weeks

Achievable

I want to eat more fruit & vegetables

I would like to achieve 5 portions per day

I want to see the end result in 4 weeks

I can achieve this by increasing my portions by 1 every week

Smart Goals

Realistic

I want to eat more fruit & vegetables

I would like to achieve 5 portions per day

I want to see the end result in 4 weeks

I can achieve this by increasing my portions by 1 every week

Week 1 I will snack on fruit after dinnerWeek 2 I will add fruit to my breakfast cerealWeek 3 I will add salad to my sandwich Week 4 I will have 2 types of vegetables with dinner

Smart Goals

Time Frame

I want to eat more fruit & vegetables

I would like to achieve 5 portions per day

I want to see the end result in 4 weeks

I can achieve this by increasing my portions by 1 every weekWeek 1 I will snack on fruit after dinnerWeek 2 I will add fruit to my breakfast cerealWeek 3 I will add salad to my sandwich Week 4 I will have 2 types of vegetables with dinner

This is a realistic goal as I have sufficient time to reach each mini goal (7 days)

Smart Goals

Increasing Exercise

SPECIFIC

I want to be fit

I currently don’t do any exercise

I want to be able to run 5km 3 times a week

Smart Goals

Measurable

I want to be able to run

I want to achieve running 5km 3 times a week in 1 month’s time

Achievable

I want to be able to run 5km in a week

I want to be able to run 5kms 3 times a weekI want to be able to do this in a monthI can achieve this by starting to run 2kms 3 times a week and increasing this by 1 km every week

Smart Goals

Realistic

I want to be able to run 5km in a week

I want to be able to run 5kms 3 times a weekI want to be able to do this in a monthI can achieve this by starting to run 2kms 3 times a week and increasing this by 1 km every week

Week 1- 2kms x 3 times a weekWeek 2- 3kms x 3 times a weekWeek 3- 4kms x 3 times a weekWeek 4- 5kms x 3 times a week

Smart Goals

Time Frame

I want to run more

Smart Goals

I want to be able to run 5kms 3 times a weekI want to be able to do this in a monthI can achieve this by starting to run 2kms 3 times a week and increasing this by 1 km every week

Week 1- 2kms x 3 times a weekWeek 2- 3kms x 3 times a weekWeek 3- 4kms x 3 times a weekWeek 4- 5kms x 3 times a week

This is an achievable time frame

Adopt a can-do attitude!!

Change negatives to positives:

I hate exercise

I will always be overweight

I hate my body

Healthy food is boring

Fast food is delicious

Exercise gives me so much energy

I lose weight easily

My body enables me to do all of the things I love

Healthy food nourishes me

Eating fast food makes me fat!

Reward System

Non food based

Goals achievedMiniMain

ExamplesGet a manicure/pedicureHave a massageBuy a bag/walletTreat yourself!

End Goal & End ResultLARGE!

Relapses

Part of Process

New Barriers

Self monitoring

Notice where you are going

wrongNotice barriers

Put new plan into action

Do you have sufficient

motivation??

Self-monitoring

What changes do you need to make?

Summary

What you think and feel affects your actions

Cognitive behavioural therapy can help you to change the way you think and act

There are 5 stages to changeIdentifying which stage you are at can help

you to improve your chances of success when changing habits

Identifying barriers to change and solutions is really important

Identify your motivations for changeChange is worth it!!