LIFESTYLE MANAGEMENTBY: JIM AMADIO
Health, Wellness and Lifestyle Management
Behavior Change- A lifestyle Management process that involves cultivating healthy behaviors and working to overcome
unhealthy ones.
Factors That Influence Health and Wellness
Health HabitHeredity/ Family HistoryEnvironmentAccess to Health CareBehavior
CHECK YOURSELF!Examine your Current Health Habits
Choose Target BehaviorLearn About Target Behavior
Find Help
Transtheoretical Model
6 Stages of Change:
1) Precontemplation2) Contemplation
3) Preparation4) Action
5) Maintenance6) Termination
PreContemplation
People in this stage of change are usually:
not thinking they have a problemnot intending to change their behaviorunaware of risks associated with behaviorsIn denialblaming others for their problem or behaviorsThinking of more important reasons not to change or have external factors to their problems or behaviors
CONTEMPLATION
Know they have a problemIntend to take action within 6 monthsAre aware of the costs of changingBelieve that for success one must realize that the benefits of change outweigh the costsBelieve that there are specific barriers to change that appear too difficult for them to overcome
People usually:
Preparation
People:Plan to take action within a monthBegan to make small changes in behaviorEngage in new healthier behavior not consistentlyCreated plans for change but worry about failing
People:Outwardly modify their behavior and environmentDisplay the greatest commitment of time and energyAre prone to great risk for relapse
Action
Maintenance
People:Maintain their new healthy lifestyle for at least 6 months May or may not have relapses and if one occurs they make quick reestablishmentMay remain in this stage for a few months up to a few years
TerminationFor some behaviors, not everyone may reach the 6th and final stage of terminationPeople in this stage are no longer tempted to relapse into old behaviorsThey have a new self image and total self efficacy with regard to their target behavior
Developing skills for change: Creating a
personal plan1. Monitor your behavior and gather
data2. Analyze the data and identify
patterns3. Be smart about setting goals4. Devise a plan of action
1.) Monitor your behavior and gather data
Record:What the activity was
When and where it happenedWhat you were doing
How you felt at the time
Example: If your goal is to start an exercise program tract your activities to determine how to make time for your workouts.
2.) Analyze the data and identify patterns
Track behavior triggersNote connections between feelings
and external cuesNote the location, situation and
actions of others around you
3.) Be “SMART” about setting goals
Specific- avoid vague goals
Measurable- make goals quantifiable (use numbers)
Attainable- set goals within your physical limits
Realistic- manage your expectations when setting goals
Time frame-specific- give yourself a reasonable amount of
time to reach your goal, state the time frame in your behavior change plan, and set your agenda to meet the goal within the given time frame
4.) Devise a plan of action
Obtain what resources you needModify your environmentControl related habitsReward yourselfInvolve the people around youPlan for challenges
5.) Make a personal contract
Including:
The date you will startThe steps you will take to measure
your progressThe strategies you plan to use to
promote changeThe date you expect to reach your
final goal
Obstacles
1. Social influences2. Levels of motivation and
commitment3. Choice of techniques and level of
effort4. Stress barrier
5. Procrastinating, rationalizing and blaming
1) Social Influences
Focus on yourselfSupport groupReal family/real friendsRole models of influenceBe an example
Me
Family
Friends
Role Mode
ls
2) Levels of motivation and commitment
No progress until inner drive is foundPersonal commitment is ready to meet goalsHealthy (vs) unhealthy behaviorDesire of change will be stronger with healthier behaviorFind natural inspiration and motivation boosters
3) Choice of techniques and level of effort
Make changes where you are having most troubleFind healthy alternatives for goalsTest yourselfPush yourself because change is not easyChoose techniques that work best for you
4) Stress Barrier
Hitting a wall: look at the sources of stress in your lifeTemporary stress: (such as catching a cold or having a term paper) wait until it passes before strengthening your effortsOngoing stress: find healthier ways to manage itStress management: make it your highest priority
5) Procrastinating, rationalizing and blaming
Procrastinating: Break your plan into smaller steps that you can accomplish one day at a timeRationalizing: when you win by deceiving yourself it is not much of a victoryBlaming: is a way of taking your focus off of the real problem and denying the responsibility of your own actionsClick here to return to first slide