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Personal Behavior Change Plan
Transcript of Personal Behavior Change Plan
Physical wellness can be defined as not only the combination of "good exercise and eating habits", but also learning about "nutrition while discouraging the use of tobacco, drugs and excessive alcohol consumption" (Hettler, 1976, p. 1). While I have stopped the use of substances, I am lacking the positive exercise and eating habits, which contributes to by stress level.
Week One’s assessment scores were lowest in the area of physical activity and nutrition (Anspaugh, Hamrik, & Rosato, 2011, p. 27-8), and Week Two’s Rockport Fitness Test was also low (p. 99-101).
Lifestyle factors responsible for low scores are:
Little to no physical activity
Poor diet and nutrition
High stress with current life circumstances
Little motivation to change
Health Risks and Diseases
Because of my inactivity and poor diet, I may have a higher risk of developing the following diseases:
Death (Anspaugh, Hamrik, & Rosato, 2011, p. 38-45).
If I do not make a change soon, my life could become worse, or I could even die.
Current behaviors I need to change in order to improve my physical wellness:
Change from no physical activity to at least 30 minutes of intense or moderate physical activity at least 5 days a week (Cabane & Lechner, 2015, p. 377).
Begin eating more fruits and vegetables, and stop eating fast foods so often.
High stress could be lowered by exercising on a more regular basis (Baghurst & Kelley, 2014, p. 439).
Motivation to change can be improved by developing this plan to change, and by setting SMART goals (Anspaugh, Hamrik, & Rosato, 2011, p. 20-1).
My Physical Wellness
Transtheoretical Model of
This model of change includes six stages of change that assess an individual's readiness for change. Those stages include:
Precontemplation: sees no problem
Contemplation: sees a problem, but no desire for change
Preparation: sees a problem, and is preparing for change
Action: actively making the change using SMART goals
Maintenance: guarding against relapse
Termination: change is done
Because I see that there is a problem and I am starting to create a plan for change, I am at the preparation stage of change. I have a desire to change, but little motivation to do so. This project is helping me become ready for this change.
Assuming I am ready for this change, I could...
Develop a routine of going to the gym every morning during the week.
Begin cooking healthy meals at home most nights of the week.
Place positive affirmations on my mirrors for encouragement and motivation, as well as find an accountability partner.
Barriers to Change, and How to Overcome Them
One barrier to making these changes is that I usually have my pet sitting jobs early in the morning, and am tired by the end of those visits.
To overcome this barrier, I can get up early enough to go to the gym first, then go to my pet sitting job. For example: Instead of leaving the house at 8:30 am, I could leave the house at 7:30 am to go to the gym.
Another barrier is how I can feel lazy by dinner time, and not want to make dinner for my fiance and myself.
To overcome this barrier, I can prepare salads the day before, or prepare a meal and freeze it for the week ahead. For example: vegetable lasagna would definitely freeze and reheat well.
The last barrier is I am sometimes busy in the afternoons, and do not always heed my phone's calendar alarms.
To overcome this barrier, I can be aware of my plans that day, and reset the alarm for later in the day, or choose to take a break. For example: if I am working on homework and my alarm tells me to relax and meditate, I can either reset it for an hour later, or save my work and take a much needed break.
SMART goals are goals that are:
Trackable (Anspaugh, Hamrik, & Rosato, 2011, p. 20).
Three SMART goals for improving my physical wellness include:
Get up Monday through Friday at 7:30 am to go to Curves for a 30 minute workout. Use FitBit and Curves trackers to track progress and to increase motivation for change.
Purchase fruits, vegetables, fish and grains in order to cook healthy meals at least 6 nights a week. When possible, prepare salads and fruit snacks ahead of time for easy access and to increase motivation for change.
Set aside 15 minutes per afternoon for quiet time and meditation time to reduce stress level, which will help with physical ailments. Set an alarm on iPhone calendar to stay on schedule with this activity.
My Wellness Philosophy is...
To make positive, healthy changes in the direction of becoming better: a better person with a better body, and a better mind. By changing the way I eat and treat my body, I will align my mind and spirit with my body, to create a serene, centered, and happy version of myself.
Motivations for Change
Motivational techniques that would help me change include:
Using positive affirmations on sticky notes and putting them on mirrors in my home for me to see.
The idea of weight loss, which would be an external motivator, and good health, which would be an internal motivator, could be helpful for me (Pauline, 2013, p. 66).
The idea of having a lower stress level, therefore less risk for stress related diseases would also be motivating.
My Physical Wellness,
Time to Change!
Personal Behavior Change Plan
HWE 200: Introduction to Health and Wellness
Instructor Tarneka Manning
September 13, 2015
Theories of Change
Social cognitive theory: a behavioral prediction theory that assists in "health promotion, and modification of unhealthy lifestyles for many different risk behaviors", and discusses how individual's personal beliefs affect their change (Redding, Rossi, Rossi, Velicer, & Prochaska, 2003, p. 185).
Theory of planned behavior: Also called the theory of reasoned action, or TRA, which states that the "intention to perform a particular behavior is strongly related to the actual performance of that behavior" with 2 assumptions:
1) "behavior is under volitional control"
2) "people are rational beings" (p. 183).
Health belief model: states that the "likelihood that someone will take action to prevent illness depends upon the individual's perception that:
they are personally vulnerable to the condition;
the consequences of the condition would be serious;
the precautionary behavior effectively prevents the condition; and
the benefits of reducing the threat of the condition exceed the costs of taking action" (p. 181).
Transtheoretical model: describes the relationships among: stages of change; processes of change; decisional balance, or the pros and cons of change; situational confidence, or self-efficacy in the behavior change; and situational temptations to relapse (p. 188).
Anspaugh, D. J., Hamrik, M. H., & Rosato, F. D. (2011).
Wellness concepts and applications
(8th ed.). New York: NY, McGraw-Hill Higher Education.
Baghurst, T. & Kelley, B.C. (2014). An examination of stress in college students over the course of
Health Promotion Practice, 15
Cabane, C., & Lechner, M. (2015). Physical activity of adults: A survey of correlates, determinants,
Jahrbucher fur Nationalokonomie & Statistik, 235
Chang-Ik, S., & Hee Sun, P. (2015). Testing intention to continue exercising at fitness and sports
centers with the theory of planned behavior.
Social Behavior & Personality: An International
(4), 641-648. doi:10.2224/sbp.2015.43.4.641
Hettler, B. (1976). The six dimensions of wellness model [PDF]. Retrieved from http://
Pauline, J. S. (2013). Physical activity behaviors, motivation, and self-efficacy among college
College Student Journal, 47
Phuong T., V., & Bogg, T. (2015). Testing Theory of Planned Behavior and Neo-Socioanalytic
Theory models of trait activity, industriousness, exercise social cognitions, exercise intentions,
and physical activity in a representative U.S. sample.
Frontiers In Psychology, 6
Redding, C. A., Rossi, J. S., Rossi, S. R., Velicer, W. F., & Prochaska, J.O. (2003). Health behavior
The International Electronic Journal of Health Education, 3
180-193. Retrieved from http://drzaius.ics.uci.edu/meta/classes/informatics161_fall06/
Applying Theories of Change to My Wellness Goals
Theories of change can be helpful in learning how human being respond to and learn how to change over periods of time. Understanding human behavior can be essential in learning how to make a change. Also, learning about the elements of change that I can control can help me learn my ability to change (Chang-Ik, & Hee Sun, 2015, p. 642).
Social cognitive theory: Using this theory which looks at how an individual's beliefs can affect change, I can see that my positive outlook on life could help me make the changes discussed previously. This theory would say that I will be successful, if I believe in myself and my goals.
Theory of planned behavior: "social cognitions fully mediated the relationships from the activity facet and industriousness to intentions for and engagement in physical activity, such that the relationships were primarily maintained by positive affective evaluations, positive expected outcomes, and confidence in overcoming barriers related to physical activity engagements", meaning that my own thoughts and feelings will judge whether or not I will be successful (Phuong & Bogg, 2015, p. 1).
Health belief model: I can apply the ideas of this model and see that I am becoming vulnerable to certain health conditions, the consequences could be very serious, taking action now could prevent the health conditions from arising, and the benefits I will gain definitely exceed the losses. This model agrees I will be successful.
Transtheoretical model: As previously discussed, I am at the preparation stage, and using my SMART goals, can continue along the final stages of change.