BEHAVIOR CHANGE IS HARD
Behavior change is hard. And unfortunately, the more “failed” attempts you have had in the past, the more difficult change usually becomes. So why is that?
One theory that is commonly used to develop and evaluate behavior change is the Social Cognitive Theory (SCT). This theory has been developed by Albert Bandura to help explain why (or why not) people participate in various health-enhancing behaviors.
In this theory, there are four main components that ultimately relate to behavior change: Self-efficacy, Outcome expectations, Psychosocial factors, and Goals. Each one contributes, in some degree, to peoples’ participation and ultimately success in behavior change.
Let’s look at each one and see why they matter.
BREAKING DOWN THE 4 MAIN COMPONENTS
1.) Self-Efficacy
What is it? Self-efficacy represents the confidence people have in their ability to exercise control over their own health habits.
Why does it matter? Self-efficacy is considered by many to be the MOST important construct related to behavior. Simply stated, without the belief in your own abilities, it will be very difficult to successfully change a behavior. Additionally, looking at the figure above, your confidence in your own abilities impact how to view behavior outcomes, how you view and approach barriers, and how you evaluate current success and goals.
So what should you do? Focus on the skills and capabilities you have. Find encouragement and confidence in what you have done in the past. Don’t forget these previous successes. They matter a lot for your ability to change in the future.
2.) Outcome Expectations
What are these? Outcome expectations represent a person’s judgements and expectations of what will happen as a result of changing or not changing a behavior.
Why do they matter? A behavior has to be meaningful to you. If you don’t value the actual change, it will be hard to motivate yourself to change.
So what should you do? Find true value and meaning in your goals. Don’t worry about what other people think, don’t worry about things you don’t care about, find what matters and means the most to you – and then don’t forget it when things get tough.
3.) Psychosocial Factors
What are these? Psychosocial factors are a person’s perceived barriers or facilitators in relation to achieve their goals.
Why do they matter? Everything from social support, external stresses, to environmental barriers impact how we act and respond in the face of adversity and challenge. These factors are often in our lives and things we do not always have direct control over, so understanding how they impact us, how we can overcome them, or even how we can use them to help us is important.
So what should you do? Since change takes time, it is always useful to have periods of reflection. Evaluate things, circumstances, and even the people you surround yourself with. Ask yourself do they benefit me or do they create more stress? Sometimes they can be avoided, sometimes they can be changed, and sometimes you might just have to learn how to work around them. Paying attention and responding appropriately to the things and people in your life can go a long way towards successful behavior change.
4.) Goals
What are they? Goals are essentially a general guide, or proximal, to gauge the progress towards overall behavior change.
Why do they matter? Behavior change takes time. Sometimes it takes a really long time. So, these goals are important to have in order to check progress, evaluate current ways of doing things, and experience/celebrate success along the way.
So what should you do? Set small goals, achieve those small goals, celebrate those small goals, and then do it again! For example, lets say you want to lose 50lbs. And while that might be a great goal for you (assuming you actually need to lose that much to be healthier), it is still a lofty goal. A goal that in reality could take a year. So rather than only focusing on the end target, set goals for each month and celebrate when you hit them. Whether it is to eat more veggies and less sweets. Or if you want to eat more colors in each meal. These short term, action goals give you checkpoints along the way, they give you opportunities to evaluate success and plans every month or so, and ultimately they give you something to celebrate along the way to your main goal.
NEVER FORGET THESE 4 IMPORTANT THINGS..
As stated previously, behavior change is challenging, filled with ups and downs, and certainly takes time. And while on the surface, change can seem like it should be “easy”, it really is not. There are mainly psychological and physiological factors that we need to be aware of. So throughout your journey, throughout the ups and downs, never forget:
You have the skills do it you; don’t doubt yourself.
Why your goal is meaningful to YOU.
To only worry about what you can control.
To celebrate every success along the way.
WITH GOOD VIBES - COACH BRAD