Answer the following questions about your SMART goal:
The Stages of Change model of behaviour change includes six well-defined stages that people move through as they work to change a target behaviour. It is important that you are familiar with the stages so that you can choose appropriate techniques for progressing through the cycle of change.
Pre-contemplation
Investigate your target behaviour (the behaviour you want to change, e.g. you are physically inactive) using information from your text and lectures.
1) Explain how your target behaviour is affecting your level of wellness today?
2) What diseases or conditions (list 2) does this behaviour place you at risk for?
3) What effect would changing your behaviour have on your health? Provide 2 positive effects that may result by changing your behaviour.
4) Explain your social support, and the role they will play in your motivation and success.
Contemplation
1) For successful behaviour change, the pros of changing must outweigh the cons. Identify 2 key barriers/obstacles that are blocking you from changing your behaviour.
2) List 2 solutions for these barriers/obstacles you foresee while trying to achieve your goal.
3) In 2-3 sentences, discuss your resources. Do you have the knowledge, skills, finances, equipment, and time – whatever it takes to meet your goal?
4) Create a new self-image. In 2-3 sentences, describe how you imagine yourself and your life after you change your target behaviour.
Preparation
Create an action plan for change that includes:
i. A start date
ii. 4 specific steps/goals that will lead you to your successful behaviour change (these action steps should be realistic goals from beginning to end)
iii. When you will perform each of these steps/goals (e.g. Week 1, Month 2, specific time of day, etc.)
iv. List how or what you will reward yourself for good behaviour at each step.
Action
People at this stage are modifying their behaviour according to their plan. It is important to manage your stress level and your time so you do not let yourself get overwhelmed.
1) Describe your progress in modifying your target behaviour. What are some barriers you have encountered, and the solutions you have found?
2) Explain 2 strategies you have used to help manage stress or time during your behaviour change program – refer to your text and lecture notes on time management and stress management.
Maintenance
Keep going!! People at this stage have maintained their behaviour change for at least 6 months, even if lapses may have occurred. This stage can last for a few months to many years.
1) Describe any lapses you have had, and why you think they may have occurred.
2) Describe how you were successful in quickly re-establishing your desired behaviour.
3) Describe how you might use your experience to help someone else make a similar change.
*** You will not reach true Maintenance in the timeframe of this assignment, but the Questions above can still be answered.
(Termination )
For some behaviour changes, individuals may reach the final stage of termination, where they are no longer tempted to lapse back into their old behaviour. You have a new self-image, a positive feeling of self-efficacy, and a healthier lifestyle!
We will discuss your progress in class towards the end of the semester.
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Students should aim to begin this assignment as early as possible in the semester, so that they can work on their goal over the course of a few months.
e.g. Part 1 can be completed “immediately”
Part 2 up to and including Preparation should be done before end-September, so that you have at least 2 months in the Action stage.
Your written assignment should be a maximum 6 pages in length, typed with 1” margins, double spaced throughout, and using 12 point Times New Roman font. Marks will be deducted if these guidelines are broken. Marks will also be deducted for spelling and grammatical errors
