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Week 3 Healthy Behaviors
Week 3 Healthy Behaviors
PSY – 375
Adapted from Ogden (2012) Open University Press, and Sanderson, Health Psychology, 3e. © SAGE Publications, 2019.
THE TRANSTHEORETICAL MODEL
(TTM)
(PROCHASKA AND
• helps to better understand how individuals:
DICLEMENTE,1982) • are feeling about adopting positive lifestyle
changes, and
• how we can help them progress through the
stages of change.
• - based upon 5 stages
THE TRANSTHEORETICAL MODEL
( S TA G E S O F C H A N G E - S O C )
PROCHASKA AND DICLEMENTE • 1 - pre-contemplation: not intending to do any
(1982) changes
• 2 – contemplation: considering a change
• 3 – preparation: making small changes
• 4 – action: actively engaging in a new behavior
• 5 – maintenance: sustaining the change over time
Images retrieved from https://amactraining.co.uk/
T H E T R A N S T H E O R E T I C A L M O D E L ( S TA G E S O F C H A N G E - S O C )
PROCHASKA AND DICLEMENTE (1982)
•In this stage, people do not intend to take action in the
foreseeable future (defined as within the next 6 months)
1 –
P R E CO N T EMP LAT I O N •People are often unaware that their behavior is problematic
or produces negative consequences
( I W O N ’ T)
•People in this stage often underestimate the pros of
changing behavior and place too much emphasis on the cons
of changing behavior.
•In this stage, people are intending to start the healthy
behavior in the foreseeable future (defined as within the next
6 months).
2 – CONTEMPLATION
•People recognize that their behavior may be problematic,
and a more thoughtful and practical consideration of the pros
(I MIGHT) and cons of changing the behavior takes place, with equal
emphasis placed on both.
(I WILL) •People start to take small steps toward the behavior change,
and they believe changing their behavior can lead to a
healthier life.
•In this stage, people have recently changed their behavior
4 – ACTION (defined as within the last 6 months) and intend to keep
moving forward with that behavior change.
(I AM)
•People may exhibit this by modifying their problem
behavior or acquiring new healthy behaviors.
5 – MAINTENANCE •In this stage, people have sustained their behavior change
for a while (defined as more than 6 months) and intend to
maintain the behavior change going forward.
(I HAVE)
•People in this stage work to prevent relapse to earlier stages.
• One of the main objectives of this model is to get
individuals to engage in beneficial decision making by
implementing decisional balance.
Contemplation Individual expresses desire or intent to change without any concrete action toward
change and may also express ambivalence or worry over costs of making the change.
Preparation Individual has concrete plans to initiate behavior change in the near future (e.g. 1 month)
and has taken some steps toward the behavior or has practiced it for a brief time.
Action Individual is practicing the behavior successfully. The new behavior is not yet habitual
(practiced for less than 6 months) and adjustments are made to integrate the behavior
into daily life.
Maintenance Individual practices the behavior habitually (for at least 6 months) and has integrated it
into daily life.
Termination For life-long behavior changes, the individual has practiced the behavior for 5 years or
(where applicable) more. Relapse is nearly impossible because the behavior is so deeply integrated into
daily routines and significant social activities.
©John and Bartlett Publishers
As a spiral staircase model reflects change is neither
an all or -nothing phenomenon nor linear process.
https://youtu.be/oO80XyBDrl0
•The Transtheoretical Model recognizes relapses
as a normal part of the behavior change process
and emphasizes the importance of learning from
setbacks. Addressing relapses involves
reevaluating goals, adjusting strategies,
providing ongoing support, and viewing relapses
as opportunities for growth and refinement in the
pursuit of positive behavior change.
• Useful health-related theories should:
• (1) generate significant research
• (2) organize and explain observations, and
• (3) help the practitioner predict and change
behaviors.
CRITIQUE OF
HEALTH- • The older models (such as the health belief model)
have produced a great deal of research,
RELATED • the newer models have produced more supporting
THEORIES evidence
• However..
• None of the models explain all of the
complexities of health-related behavior
• Several factors not included in these theories may lessen
the theories effectiveness.
CRITIQUE OF • These include poverty, public policy, ethnic
HEALTH- background, legislation, and lack of medical and
health information, institutional factors, and
RELATED community factors.
•Choose one unhealthy behavior in your life or of someone you might know (e.g., not
getting enough exercise sleep or the proper nutrition, smoking, etc.).
•What stage do you feel you /or someone you know are in and explain why.
•Please go to
https://docs.google.com/presentation/d/1GDJtKWU9854bkdUPMf8
8_C2a0refuYIy/edit?usp=sharing&ouid=102164638277120860359
&rtpof=true&sd=true
•Lisa works in a big manufacturing company and
has come in to see you because her supervisor asked
her to talk to someone about her smoking. She has
been smoking for 15 years. She states she has been
sent to you because she is spending too much time
for smoke breaks. The manager recently moved the
tobacco use area outside of the gate; it now takes her
SCENARIO #1 over 15 minutes in travel time to get there and back.
She feels that her productivity is being affected by
the new “smoke-free base” rules and not by her
smoking.