This health behavior change helps to target my lifestyle and diet. By implementing at least 30 minutes of physical activity and not resorting to junk food immediately after, will help increase my self-esteem and body image. The theory that I have chosen to apply to my behavior change is the Transtheoretical Model. The theory is based on the constructs of stages of change, process of change, and self-efficacy. The five stages of changes include; pre-contemplation, contemplation, preparation, action and maintenance (Hayden, 2014). Where I am at in the stages of change would be under the contemplation process. The contemplation stage is an individual assessment that looks at the pros and cons of this behavior change. When someone decides to change, …show more content…
Since this behavior change has already been done before, I thought it would be a good idea to attempt it again and succeed it. By reviewing the pros and cons of this certain behavior change, I realized that there are more pros that outweigh the cons. The benefits to including moderate physical activity is to help the body and brain maintain its health. This led me to the preparation stage. I was planning my days of the weeks as to when I was going to implement 30 minutes of physical activity into my routine. I already had a gym membership, so one less thing to prepare. I was ready to take action and start my behavior change. During the action stage, it is when the plan is put into motion (Hayden, 2014). My goal during this stage of change was not to relapse back into …show more content…
Reflection My goal of this behavior change project was to implement more physical activity each day and keep a healthy diet after working out. During this process, I have learned a lot about how to stick to a strict schedule and how to overcome the challenges I have experienced already. My desire outcome was to have at least 5 out of the 7 days to be successful each week. There were some minor setbacks, but I was able to come back and succeed the following week. I have also learned that people learn from their failures. No one is perfect and it takes practice to get your desired outcome. The effect of acting on the thoughts and behavior of this change is that it helped motivate me to become successful after the first failure. My thoughts going into is that I would not end up with the same result as the last attempt. By weighing out the pros and cons of this change helped me push more to a successful path. Improving my health, reducing my risk of certain disease, and feeling better about myself is long term results. Implementing physical activity and eating healthy to get to those results is considered a reward itself. These factors are important to me and it helped me toward my goal at the
One target behavior needing change is to recognize symptoms of diseases and to get regular check-ups. These two were chosen as one behavior change because they both go hand in hand in preventing diseases. For example, by physically examining myself and by determining if something is wrong by what I know I could seriously limit my chances of illness by scheduling an appointment with my doctor. By communicating this information with my doctor we can come up with a diagnosis together by evaluating all the signs and symptoms. Doing both of these behaviors is essential for a healthy disease free body because even though doctors know how to cure and diagnose diseases no one still knows their bodies better then the patient. For example, doctors may diagnose someone with diabetes due to the physical signs they can see, such as ketone body urination; However, because doctors cannot read the patients mind it is possible that the diagnosis is incorrect. One possible scenario could be that the patient drank a lot last night and so they still experiencing splitting headaches and dehydration. Ketone body urination is a sign doctors can see through a urinalysis but the headache is not and so therefore it's considered a symptom because only a patient can determine the headache as being truth. That being said communicating all this information to the doctor could accurately lead them to diagnosing and treating you for alcoholic ketoacidosis instead of diabetes. So therefore if I understand the symptoms of diseases and then schedule an appointment to communicate with my doctor and get examined then I can become as healthy and as well as possible by limiting my chances of physical harm.
A of his current state of health and lifestyle behaviours (Harris, Nutbeam, Wise, 2004). For example, the model explores 6 behavioural stages; pre-contemplation, contemplation, determination, action, maintenance and termination. These stages focus on the individual’s experience, behavioural changes and processes as opposed to an event which has determined a behaviour change. Evidently, the transtheoretical model determines that Mr. A is at the pre-contemplation stage (Prochaska & Velicer, 1997). Due to Mr. A experiencing this stage, he is not planning change to his current lifestyle choices. Although Mr. A is not planning changes in the foreseeable future, the transtheoretical model in conjunction with an education campaign can inform Mr. A about different behavioural stages that he may experience. However, understanding this behaviour change model of health cannot determine why Mr. A’s his current lifestyle and behaviour (Prochaska & Velicer, 1997). Fortunately, inclusion of maslow’s hierarchy of needs psychology theory (Donovan, Egger, Spark, 2005) used in conjunction with the transtheoretical model of health, can identify barriers that are stopping Mr A from actively using information from health education campaigns to change his behaviour (Harris, Nutbeam, Wise,
Most people have an aspiration to get rid of a certain unhealthy behaviour or to employ a new health behaviour that would benefit their wellbeing. Some examples include a wish to stop smoking, eating a balanced diet or getting rid of a sedentary lifestyle. Many psychologists have been trying to find a model that would help people fight these kinds of unwanted health behaviours. One of such is the Transtheoretical model of behavioural change (TTM) which will be the main focus of this essay. Specifically, how one’s sedentary lifestyle can be changed by bringing out a systematic exercising routine using TTM.
I chose the transtheoretical model as my theory to help my behavior change. Transtheoretical theory was originally developed by Prochaska and DiClemente in 1984 to help explain smoking cessations. It has been modified over the years to show that behavior changes are ...
What I learned from the behavior change project is that it can be extremely hard to implement a behavioral change. Even if there is a real desire to make the change there are extenuating circumstances in everyone’s life that will test their resolve to change. That makes a high prioritization of the change a must. This also means that an physician must be understanding of a patient who is having a hard time changing. Being supportive instead of judgmental is paramount. The project also taught me how to develop and implement a change plan. The change plan is the ground floor to the entire change and failing to commit the time and energy to developing a realistic and goal oriented plan is a mistake. Finally having a good experience advising a peer will help future patients giving me experience and confidence to draw on.
I made my goal of drinking 10 cups a day for 5 days a week. It felt good to have set my mind on something and actually accomplish it. I felt challenged and disciplined, which were sometimes difficult but good to have. I hope to keep up with this program and drink some more water. I don’t know if I will have as much water consumption as I did during the project but I sure will be drinking more water than I used to before this program. I had 156 cups of water within these 5 weeks of program. I am glad I did this project and have a great feeling of accomplishment.
Health psychology focuses on the well being of a person’s physical health. “Health psychology reflects the belief that lifestyle choices, behaviors, and psychological characteristics can play important roles in health (Hwang, Moser, & Dracup, 2014; Oh and Taylor, 2014)” as found in (King, 2016 p. 508.). I want to eat healthy and become physically active. “The stages of change model describes the process by which individuals give up bad habits and adopt healthier lifestyles” (King, 2016 p. 510.). The five stages are precontemplation, contemplation, preparation/determination, action/willpower, and maintenance. I think those things can help you accomplish many things. My mom has been smoking since she was eleven and I think these five steps can help her quit. My sister has high blood pressure and complains if being overweight. The purpose of this paper is to explain how health psychology can help my family and I become healthy and active.
This stage comes in when I was a teenager and I was wondering why I could not get a boyfriend. All my friends were dating and I was not, so I decided to do something about and I start work out. This stage explains that an activity has begun and the purpose is to change a behavior. At this moment of my life I need to do something. I was looking for a relationship but at the same I was feeling behind in everything such as games and I was also having health problems with my breathing. I decide that it was time to change the model. First, I change my diet. The first thing I did was to change from eating all the time to regulate my food. In addition, I decided to have more vegetables and fruits include in my diet. Fruit and vegetable (F&V) intake is one factor amenable to change to reduce the risk of chronic health problems including heart disease, stroke, and some cancers. (Jury, A., & Flett, R. (2010). Fruit and vegetables were not included before in my diet but now they become an important part of it. Second, I implement an exercise program were I combine walking and running. Third, I change my appearance, from a long hair to a short hair and also my clothes and
...in order to show the participants that cooking at home is an easy task. This will increase their self-efficacy. During this program, participants will be trying to lose 2-10% of their body weight in 6-months’ time. By losing a little weight, they will see that they can achieve weight loss, and will continue to try and lose weight. The reinforcement construct refers to rewards or punishments someone gets for doing something. By going to every meeting, participants will be rewarded by small prizes. This will reward them for coming, and they will be more likely to return. Fact sheets, brochures, and a series of print materials will be used to teach the participants and motivate them to participate. By completing this program that has been based on the Social Cognitive Theory, participants will lose weight and learn about how to eat a healthy diet in their daily lives.
The behavior change I pursued included running 3 miles a day for three days of the week. In this analysis I explore how my perceptions fit within the Theory of Planned Behavior, overview specific methods of change, evaluate pitfalls, social support, and identify potential areas of improvement.
Behavior is an important keyword when discussing health promotion theories because lifestyle modification requires a change in beliefs and attitude. Many health promotion theories explain how behavior can enhance or deter a patients progress in health related activities. Nola Pender, a nursing theorist and educator, has developed the Health Promotion Model (HPM). The three main parts of the HPM ar...
...e completely healthy attempting to avoid my punishment and then there were days where I ultimately caved and failed at eating well. On those days, I followed the rules I set in place and worked out as I said I would that evening. Part of the time my boyfriend would inevitably cause me to falter by cooking a nice fattening meal, but I don’t blame him at all considering it was up to me to make the decision to refrain from eating it. I probably didn’t do as well as I could have around lunch time or dinner but I’m glad at the fact that I did keep away from sweets and snacks throughout the entire week. I was really intrigued with getting good results for this project so I tried my hardest to actually follow the program set. Even if I don’t keep with this change after the project it’s very comforting to know I CAN eat healthy when I want and I CAN workout if I need too.
“You will never change your life until you change something you do daily”- John C Maxwell. This is the quote that I have used as motivation for a while. I put this quote into perspective in my self-behavior Modification project by keeping me motivated to completely stop drinking soda (Mtn. Dew, Sprite, Pepsi, Dr. Pepper, Etc.). I used to drink four or five 12oz cans of soda a day and now I feel like I drink more soda then water. that to me is not satisfying in the sense that I am putting around 60 grams of sugar into my body every time I drink one of the sodas. I plan to start off slow and make my progress by weekly. To reward myself for reaching my goal each week will be that I can drink a lemonade or some type of fruit punch. That way I have
I believe that my behavior change project was a success. I personally, was extremely surprised by the amount of easy changes I was able to incorporate into my daily routine; easy changes such as taking the stairs, parking distance, walking while completing homework, etc. The weather stayed moderately warm, so it was never a problem to walk to events and activities around campus and/or town that I attended. Additionally, I discovered activities, like hiking, that I originally would not have done. The hike through the Sculpture Park, in Stevens Point, turned out to be one of the highlights of my semester, it was a lot of fun! My Fitbit was able to display to me the massive increase of step per day I completed when I did activities or incorporated
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.