lecture 6

Question 1

models of behaviour change are

Answer 1

• not meant to complete
• ways of looking at how people change
• all models have strengths and weaknesses

Question 1

individual behaviour change theories can be

Answer 1

reductionist
- may need a combination of models

Question 2

motivation

Answer 2

controls direction and strength of choice made

Question 3

social cognitive theory

Answer 3

beliefs and knowledge are influenced by observing what others do and what we see

Question 4

theory of reasoned action

Answer 4

• predicts consumer behaviour
• focuses on pre-existing attitudes and how they influence behaviours

Question 5

attitudes

Answer 5

how people view the pros and cons of behaviour
- cons may be more relevant to those that are not motivated to change

Question 6

norm

Answer 6

a pattern or trait taken to be typical in the behaviour of a social group

ex. everyone in the workplace wears a tie

Question 7

can social norms change?

Answer 7

yes!!
key to behaviour change is to challenge the old norms

Question 8

subjective norms

Answer 8

how we perceive what others think and what they define as “normal”

• perceived social pressure to perform behaviour

Question 9

theory of planned behaviour

Answer 9

built on the theory of reasoned action

-added perceived behavioural control
- mix of self-efficacy and controllability

Question 10

theory of planned behaviour components

Answer 10

attitude, subjective norm, perceived behavioural control influence behavioural intention

behavioural intention influences behaviour

Question 11

self-efficacy

Answer 11

belief in yourself to perform a specific task/goal

Question 12

how can we improve self-efficacy?

Answer 12

• mastery experiences
• modeling (comparing to others)
• social persuasion
• modifying physiological states (stress, fatigue)

Question 13

locus of control

Answer 13

internal locus= you make things happen :)
external locus= things happen to you :(

Question 14

implementation intention

Answer 14

= specific plans about when, where, how and who a behaviour will take place with

(in the theory of planned behaviour)

Question 15

ASE model- Attitudes, Social influence and self-Efficacy

Answer 15

Attitudes, Social influence and self-Efficacy affect intention

intention affects behaviour

knowledge/skills and barriers/support are also factors

Question 16

The health belief model

Answer 16

helps understand why people do not engage in certain health behaviours

-perceived susceptibility, perceived severity, perceived benefits/barriers…

Question 17

Transtheoretical model of change
(stages of change)

Answer 17

argues that people are in different stages of change and approach should vary depending on that stage

Question 18

Stages of change model steps

Answer 18

precontemplation, contemplation, preparation, action, maintenance

Question 19

goal-setting theory

Answer 19

two functions of goals:
1. basis for motivation
2. direct behaviour

two pre-conditions for goal setting to be effective
1. awareness
2. acceptance

Question 20

3 factors that influence effectiveness of goal setting

Answer 20

1. difficulty of goal
2. specificity of goal
3. feedback

CSI- challenging, specific, immediate

Question 21

Reinforcement theory

Answer 21

based on skinner’s work in 1970

1. stimulus
2. response
3. reward

Question 22

four types of response-reward contingencies

Answer 22

1. Fixed interval= reward every day for sticking to a diet
2. Fixed ratio= reward for every 5lbs lost
3. Variable interval= rewards at random intervals
4. Variable ratio= sometimes rewards for 5lbs lost sometimes for 7lbs

Question 23

Rewards only work for

Answer 23

very simple things!!! We use them too much in behaviour change theory. Rewards are only helpful in the first or second stage of behaviour change theory.

Question 24

Expectancy theory - behaviour is a function of? - what are the 5 parts?

Answer 24

- Behaviour is a function of expectancy (E) and reinforcement value (RV) 5 parts: Outcomes Valence Instrumentality Expectancy Force

Question 25

Valence

Answer 25

= the value that the individual places on rewards satisfaction -10 to +10

Question 26

explain the 5 parts of expectancy theory in detail

Answer 26

1. Outcomes- rewards 2. Valence (satisfaction -10 to +10) 3. Instrumentality- perceived relationship between performance and outcome (0-1) 4. Expectancy- perceived relationship between effort and performance (0-1) 5. Force- effort within a person to be motivated

Question 27

self-determination theory (SDT) general idea

Answer 27

we have an innate desire to flourish --> we are more likely to engage in behaviours long-term if we are intrinsically motivated as opposed to extrinsically motivated

Question 28

extrinsically motivated

Answer 28

motivated by an outside reward or punishment

Question 29

intrinsically motivated

Answer 29

comes from within, linked w purpose, meaning and enjoyment. acting in line with values

Question 30

extrinsic motivation is not

Answer 30

long lasting. motivation has to come from within in the long term BUT this can help guide the person to adopt the values that will lead them in their desired direction

Question 31

SDT-- what are the three needs that will increase chance of person in participating in the behaviour?

Answer 31

1. competence 2. autonomy 3. relatedness

Question 32

Acceptance and commitment theory (ACT)

Answer 32

goal is NOT to change thoughts or beliefs but to be aware of and accept them while still moving towards the behaviour you VALUE because you are committed

Question 33

if you had to describe acceptance and commitment theory in 3 steps...

Answer 33

1. accept your thoughts and emotions 2. choose a valued direction 3. take action in line with your values

Question 34

ACT promotes

Answer 34

psychological flexibility = changing the relationship with what's going on inside rather than changing the experience itself

Question 35

what are the 6 key processes of ACT?

Answer 35

1. acceptance 2. defusion 3. contact w the present moment 4. self-as-context 5. values 6. commited action

Question 36

explain the 6 key processes of ACT in detail

Answer 36

1. Accept that these are the thoughts you are having/there are things you can’t change 2. Diffusion= not identifying with your thoughts, they do not define you 3. Contact with the present moment! Awareness of the present moment 4. Self-As-Context= observing yourself from being distinct from experiences observed “I am experiencing tiredness” instead of “I am tired” 5. Values= directions in life that we can choose to guide our behaviour 6. Committed Action= taking actions that align with your values

Question 37

ACT example prompts to get clear on your values

Answer 37

why do you want to exercise? what is important to you? who do you want to be?

Question 38

They stuck to their diet but didn't lose the weight the Dr told them to; this is because of low....

Answer 38

instrumentality/expectancy

Question 39

Theory of planned behaviour adds to the theory of reasoned action by adding

Answer 39

perceived behavioural control