7 steps for behaviour change Flashcards
Step 1
Choose a behaviour that you are highly motivated to change (crucial moderator, not sufficient to only have this.)
Step 2
Determine critical cue: in which situation do you carry out the bad habit? The more specific the better. What is your IF?
This cue should reliably precede the behaviour and be easily noticed.
Cue can be external and internal (eg, if I’m bored/stressed/hungry)
Personal cue works better than a provided cue
Strategies that help find a good cue
Cue monitoring diary; helps identify the critical cue, may by itself even reduce behaviour as it provides insight
Mental contrasting: Phrase the best outcome but also write down the obstacle. Contrast the positive future.
- It raises awareness of the distance from the goal; goal commitment
- Aids identification of obstacles/critical cues that hinder goal realisation.
Step 3
Can the critical cue easily be avoided or changed?
Habit discontinuity hypothesis: Avoiding old context disrupts old S-R habits, allowing you to rethink and initiate new behaviours/choices. (stimulus control)
Change context to promote desired: eg foodscapes. Placing food you want closer (nudging)
Step 4
Formulate affective II to override the critical cue. Link the right action to your critical cue. What is the ‘then’? BUT
Ironic process theory. Attempting not to think about it is gonna make it more salient. Doesn’t work; stengthens habit. Make alternative WITHOUT mentioning the old habit
Step 5
Keep monitoring and evaluating your plan. If situation changes you also have to adjust your plan. It’s not a rule, its a meta-cognitive strategy
Step 6
Once you formed a new habit, you can try to generalise, but with small steps. You won’t rely on motivation in the long run.
Don’t make multiple II for 1 goal, you can make a couple for different types of behaviour.
Step 7
Celebrate your succes.
