L16 - Exercise Motivation Part 2

Created by

Hailey Larsen

Cards (23)

Understanding the psychology behind behaviour change - Stages of Change Model
Pre-contemplation
No intention to change
Contemplation
Thinking about change
Preparation
Not ready to change
Action
Started doing it!
Maintenance
Been doing it for > 6 months
Relapse
Understanding the psychology behind behaviour change - Stages of Change Model
Pre-contemplation
No intention to change
Contemplation
Thinking about change
Preparation
Not ready to change
Taking the first step (eg booking in)
Planning to make a change
Action
Started doing it!
Maintenance
Been doing it for more than (>) 6 months
Where need people to be
Adherence to exercise
Relapse
When drop out of exercise can happen at any stage
Understanding the psychology behind behaviour change - Stages of Change Model
People can be in different stages of decision making
Describes where person is sitting in regards to different stages of decision making
Stages of Change
Precontemplation
I’m not even thought about getting active
Contemplation
I’ve been thinking about exercise but haven’t looked into it yet
Preparation
I’ve been researching options for exercise but haven’t started
Action
I’ve started exercising
Maintenance
I’ve been regularly active for a while now (at least 6 months)
Relapse
I had a week off & it turned into a few months… I’ll get back on it in January
Indicates move thru the stages thru linear station = but doesn’t always happen like that
Stages of Change
Relapse
I had a week off & it turned into a few months… I’ll get back on it in January
Can be due to lack of motivation
If get injured
If don’t have any goals after completed gaol (eg after a marathon)
Stages of Change - Approaches
Different approaches are more likely to work at different stages
Depending on where person is within stage alters how we interact w/ them & techniques to getting them active
Stages of Change - Approaches at different stages
Precontemplation/Contemplation
Build motivation
Create intention or desire to be active
Getting people to want to be active
Targeting those not already active
Preparation/Action/Maintenance
Make plan for activity
Enact motivation/intention
Adjusting goals
Creating intention to be active
Situation 2: You work in Green Prescription & meet w/ John who has been referred by his GP to discuss getting active
Stage = Precontemplation or contemplation stage (assumption)
So want to Build motivation & create intention to be active
Intention = “Willingness & extent of effort to perform behaviour”
What do we need to change to create an intention to exercise?
Campaign/ads
1 on 1 even better
Theory of Planned Behaviour - Creating intention
Attitude + Subjective norm + Perceived Behavioural Control → Intention → PA
Aspects that influence intention:
Attitude
Like/enjoy
Subjective norm
Social pressure or support
Perceived Behavioural Control
How much we think we can to behaviour in question
That feed into PA
Looking at what's in red circle today
Theory of Planned Behaviour - Attitude
Attitude
Positive or negative evaluation of exercise (ie Do I like it?)
Attitudes come in 2 forms
Affective attitudes (emotions/feelings)
Does it make me feel good?
Instrumental attitudes (gains/losses)
Do I think it's important?
Affective attitude stronger predictor of intention than instrumental attitudes
Theory of Planned Behaviour - Attitude 2 forms
Affective attitudes (emotions/feelings)
Does it make me feel good?
Based on previous experience or what we anticipate
Lots of people have bad experiences in PE class growing up - lasts into adulthood
Need to help create these positive attitudes
Instrumental attitudes (gains/losses)
Do I think it's important?
To me
Theory of Planned Behaviour - Attitude
Affective attitude stronger predictor of intention than instrumental attitudes
Rather than giving heaps of info play to affective
So playing to emotion helps people be more intentional fear based approach can be effective short term but not long term
Want people to feel good
In practice… Decision balance
Pros & Cons:
Good things about exercise (positives)
Less good things about exercises
Making them meaningful to the person
How would your life be different if you were physically active?
Future selves:
Think about your life in 5 yrs time if
you continued to be inactive
b) you started PA & stuck to it
What would you be doing?
How would you feel?
How would you look?
In practice… Decision balance
Not simply relaying the benefits - emphasise meaning to their life
Best way to do it is positively framed
Gives space for them to think about how it impacts them
Theory of Planned Behaviour - Subjective Norm
Subjective norm
Beliefs of what others expect of you
Ie Social pressure to exercise (eg John?)
Who does the message come from?
What do they think?
Do you care about what they think?
Mixed evidence for the effect of subjective norm on intention
Also potential for reactance
Social support is more effective than social pressure
Theory of Planned Behaviour - Subjective Norm
Who does the message come from?
What do they think?
Do you care about what they think?
Person that is applying that social pressure can determine if it is effective
If value person & care what they thing helps motivate
Build rapport to create relationship w/ people so they have belief in what you say
Important predictor if it is effective depends on relationship bw/ client & practitioner
Theory of Planned Behaviour - Subjective Norm
Mixed evidence for the effect of subjective norm on intention
Also potential for reactance
When tell someone to do something they’ll do the opposite
Rebelling
Doesn’t always happen but potential for it
Social support is more effective than social pressure
Positive framing
Offer listening ear & empathy
Theory of Planned Behaviour - Perceived Behavioural Control
Perceived Behavioural Control
Barrier related contingency plans (stimulus control)
Anticipate factors that prevent PA → Form a concrete plan to deal w/ risk situation
eg I have to work late, I will be too tired to exercise afterwards → I will get up early & go for a walk before work
Support people to make their own plans - don't make their plans for them
Theory of Planned Behaviour - Perceived Behavioural Control
Perceived Behavioural Control
Perceived ease or difficulty of actually exercising
What are your barriers & can you overcome them?
Identify them
Understanding their barriers help build rapport
Are there things that can help you to exercise?
Facilitators
What can help us get over those barriers
Theory of Planned Behaviour - Perceived Behavioural Control
Barrier related contingency plans (stimulus control)
Anticipate factors that prevent PA → Form a concrete plan to deal w/ risk situation
eg I have to work late, I will be too tired to exercise afterwards → I will get up early & go for a walk before work
Helping people come w/ plans to overcome these
Exploring barriers is important
Getting contingency plans to help overcome barriers
Goal setting is important but what can get in the way of them
Theory of Planned Behaviour - Perceived Behavioural Control
Support people to make their own plans - don't make their plans for them
Thru motivational interviewing
All solutions are within them
Are more meaningful when they think of the solution themselves
Are the experts in their own life
Theory of Planned Behaviour Summary
Research support
Attitude, Subjective Norm & PBC collectively predict 44.5% of intention for PA
Know that their are other factors involved
Still some trying to figure them out
Intention is predicted to directly influence PA but only explains 27%
Recognise intention is necessary for exercise
Theory of Planned Behaviour Summary
Attitude + Subjective norm + Perceived Behavioural Control → Intention → PA
Connection from Attitude, Subjective norm, Perceived behavioural control which feed into intentions & then into PA
Exercise (& many forms of PA) is inherently intentional, so it is fundamentally need
Exercise is planned
Rare that PA is unintentional
But there is still the Intention-Behavior Gap