Motivation to Motivation to Change Health Change Health

BehaviorsBehaviors

and Settings Goalsand Settings Goals

Lesson 4Lesson 4

MotivationMotivation is the force that moves people to act. It may is the force that moves people to act. It may

come naturally, or it may be learned. Which ever come naturally, or it may be learned. Which ever type it is, powerful motivation makes action type it is, powerful motivation makes action almost a certainty.almost a certainty.

Extrinsic

Motivation

drives me to do things for tangible rewards or pressures, rather than for the fun of it.

Intrinsic motivation drives me to do things just for the fun of it, or because I believe it is a good or right thing to do.

DrivesDrives

deep, physical urges such as hunger, deep, physical urges such as hunger, thirst, fear, and tiredness. Drives are thirst, fear, and tiredness. Drives are strong strong motivatorsmotivators that make you that make you take the actions necessary to meet, take the actions necessary to meet, your needs for food, water, safety, your needs for food, water, safety, and sleep. and sleep.

Motivation is shaped by four Motivation is shaped by four factors: factors:

1.1. The value of the reward. The value of the reward. (How big (How big is the reward?)is the reward?)

2.2. Its timing. Its timing. (How soon will the (How soon will the reward come, or how soon will the reward come, or how soon will the price have to be paid?)price have to be paid?)

3.3. The costs. The costs. (What will be the risks or (What will be the risks or consequences of seeking the consequences of seeking the reward?)reward?)

4.4. Its probability. Its probability. (How likely is the (How likely is the reward, and how certain the price?)reward, and how certain the price?)

From Awareness to ActionFrom Awareness to Action

The steps that often lead to behavior The steps that often lead to behavior change seem to be these:change seem to be these:

Awareness: Awareness: "I could choose to change.""I could choose to change." Thinking: Thinking: "I know how to "I know how to change.“change.“ Emotion: Emotion: “I want to change “I want to change

(motivation)”(motivation)” Decision: “ Decision: “ I will change”I will change” Action: Action: "I am changing.""I am changing."

ACTION: ACTION: Steps to Goal SettingSteps to Goal Setting

Identify something you'd like to work on—Identify something you'd like to work on—your goal. Write it down in general terms.your goal. Write it down in general terms.

State three or more specific behaviors that State three or more specific behaviors that will help you achieve your goal. Write them will help you achieve your goal. Write them down.down.

Identify steps you'll have to take to get ready.Identify steps you'll have to take to get ready. Commit to a specific time to get your plan Commit to a specific time to get your plan

under way.under way. Set up a chart on which you can measure Set up a chart on which you can measure

your progress in units.your progress in units. Plan rewards for yourself that fit the goal Plan rewards for yourself that fit the goal

you've chosen. you've chosen.

ExampleExample

1.1. My goal: I'd like to get in shape. My goal: I'd like to get in shape.

2.2. Three behaviors that will help me Three behaviors that will help me achieve my goal: achieve my goal:

a. I’ll save $3 a week so that I can a. I’ll save $3 a week so that I can buy buy some hand weights. some hand weights.

b. I’ll read a good book on fitness, b. I’ll read a good book on fitness,

c. I'll join a walking club.c. I'll join a walking club.

Example continued……..Example continued……..

3.3. Preparation: Preparation:

a.a. I'll keep the money in my top drawer.I'll keep the money in my top drawer.

b. I'll borrow the book from the library.b. I'll borrow the book from the library.

c.c. I'll clean up my walking shoes.I'll clean up my walking shoes.

4.4. My time commitment: I'll start on My time commitment: I'll start on Tuesday, and I'll continue saving and Tuesday, and I'll continue saving and walking for a month.walking for a month.

Example continued……..Example continued……..

5.5. How I'll measure my progress:How I'll measure my progress:

a. I'll record how far I walk, each day.a. I'll record how far I walk, each day.

b. I'll graph my distances over a b. I'll graph my distances over a month.month.

6.6. My first reward: When I've My first reward: When I've collected $12 and walked for a collected $12 and walked for a month. I'll buy my hand weights. month. I'll buy my hand weights.

Commitment & WillCommitment & Will

Commitment--Commitment--a decision not just for a decision not just for today, but for the long term. today, but for the long term.

Will:--Will:--a person’s intent, which leads a person’s intent, which leads to action.to action.