Transcript Personal Science

Personal Science
Damon Burton & Andy Gillham
University of Idaho
Self Change Principles
1. Focus
2. Target Behaviors
3. Methods
4. Help
5. Motivation
Self Change Focus
•Specific target behavior
•Long-term rather than short-term
emphasis
•Slow and systematic rather than
quick and haphazard change
•Plan a program that maximizes your
chances of success and minimizes
your chances of failure
Self Change Focus
•The
longer it takes to reach your
self change target goal, the higher
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the probability that the behavior
change will be permanent.
“Quick fixes” lead to temporary
changes.
Slow, systematic and gradual
modification of behavior promote
permanent, life-long changes in
your lifestyle.
Self Change Target
Behaviors
• Target behaviors you are highly
motivated to change
• Identify behaviors that will enrich
your life and make it more rewarding
• Change behaviors for the right
reasons
• Emphasize the positives of change
Self Change
Methods
•Change underlying behavior
patterns rather than just
attaining desired outcome.
Focus on process NOT outcome
Be systematic and persistent
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Self Change Help
•Well-designed programs build in
social support.
•Support must be from people
you trust and can count on.
•Support must be readily
available and helpful
Self Change Motivation
•Base self change on intrinsic rather
than extrinsic motivation.
•Don’t rely on will-power
•Design programs to enhance
intrinsic motivation because they
maximize chances of success and
minimize chances of failure.
Self Change Objective
1. Small, realistic but PERMANENT
change in behavior
2. Focus on changing “behavior
patterns” (Not Outcome)
3. Changing outcome without changing
underlying performance causes
“yo-yoing” (temporary changes)
Self Change Objective
4. Down play ‘Quick Fixes’
• Gradually increase desirable
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behaviors
Gradually decrease undesirable
behaviors
Reduce, decrease, or
de-emphasize
DO NOT ELIMINATE!!
Personal Science
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Specify general problem area
Collect data
Identify patterns and possible problems
Examine various options and possible
solutions
Narrow the options and experiment
Compare current data with previous data
Extend, revise, and replace
INEFFECTIVE solutions
Personal Science
General Education
about Psych Skill
Personal
Education about
Your Level of that
Psych Skill
Specific Acquisition
and
Practice Strategies
Step 1 – Specify the
Problem Area
• Undertake a self-change program for the
“right reasons.”
• Don’t do it for others-do it for yourself.
• Feeling like you “should” or “ought to”
change your behavior isn’t good enough
•You must be passionate about wanting
to change your lifestyle to get the
level of commitment necessary to
permanently change a long-time
habit.
Step 1 – Specify the
Problem Area
•Identifying tangible and realistic
long-term goals helps. For example,
•Lose 10 pounds before cruise or
reunion,
•Get in shape for skiing, softball, or
camping trip
•Compete in a local race, biathlon,
or triathlon
Conduct a
Cost/Benefit Analysis
•Make sure your behavior change
goal is really important by looking
at the pros and cons of your
lifestyle change.
Benefits must clearly outweigh
the costs – otherwise wait until
they do.
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Exercise Program
Cost/Benefit Analysis
COSTS
1.
2.
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4.
5.
6.
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time
discomfort
motivation
lack of support
BENEFITS
1. appearance
2. health
3. new friends
4. clothes fit
5. more energy
6. self Esteem
7. enjoy life more
Collect Data
• Data
must be accurate, so record as soon
as possible after behavior occurs.
• Data
must be complete, so record all
desirable information in sufficient detail
• Data
must include pattern information for
all discretionary (i.e., choice) behaviors.
 with whom?
 when?
 under what circumstances?
 how?
 thoughts and feelings?
Discretionary Behaviors
• “Discretionary
behaviors” are any behavior
where you have a choice about what to do
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rather than being constrained by events or
schedule (e.g., study for an hour between
classes instead of hanging out with friends,
eating lunch, playing video games or surfing
the net).
“Nondiscretionary behaviors” are those
behaviors that you are obligated to perform
due to prior commitments, convention or
schedule (e.g., classes you must attend,
sport practice, work schedule, dentist
appointments or tutoring sessions).
Identify Patterns
•Be a Good Detective… Look for
Patterns on all “discretionary
behaviors”
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when?
where
with whom?
under what circumstances?
why?
how?
Examine Options
• Self Change is a problem-solving
process.
• You must find answers to your behavior
problems and generate effective
solutions.
The more solutions you generate, the
better the quality of those solutions.
Be creative. Think outside the box.
Use the “brainstorming process.” Don’t
evaluate your solutions while
generating them.
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Narrow to Best Solutions
•Evaluate Your Solutions Carefully
 Is this solution right for and realistic
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for promoting the permanent lifestyle
changes you want?
Make sure solutions fit . . .
• you with your personality, attitudes and
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values.
your lifestyle
your time, money, and motivation
constraints
Dietary Example – Vic
Wants to Lose Weight
•Patterns
 more calories consumed on weekends
 more calories consumed during the
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evenings, especially while watching TV
skips breakfast at least 1/3 of the
time
running in the mornings usually leads
to another workout later
Vic’s Chosen Solutions
•run 5 mornings before 8:00 AM
•eat breakfast 80% of time
•get to bed before midnight 80% of
time
•lower calorie snacks 90% of time while
watching TV
•schedule at least 3 important tasks
each day on the weekends
2 Weeks of Vic’s
Caloric Intake Data
4000
3500
3000
2500
2000
Vic
1500
1000
500
0
Kcals
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2
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5
6
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8
Days
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10 11 12 13 14
Turning Solutions into Goals
 Tip 1 - Daily goals are a must but
you can supplement with weekly
goals
 2400 daily calorie maximum
 Snack no more than 2 times per day
 25 minutes of daily physical activity including
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walking
Average exercising 30 minutes per daily
(i.e., 5 days @ 42 minutes per day)
Run 35 miles for the week
Attend 90% of my classes each day
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Turning Solutions into Goals
•Tip 2 – Make goals specific and
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measurable (i.e., performance
standard is a numerical value)
Can use objective criteria that can be
easily measured/counted (e.g., eat
under 2000 calories daily or get 25
minutes of physical activity)
Can also use subjective criteria (e.g.,
On a 1-10 scale where 1=poor and
10=excellent, I want my study
quality to be a “6.”)
Turning Solutions into Goals
• Tip 3 – Make goals realistic for current
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performance capabilities (CPC; e.g., 5-15%
above CPC)
Permanent changes need goals to increase
or decrease gradually and realistically.
To determine your goal’s optimal self change
level (OSCL), subtract CPC from goal level
and divide by CPC (i.e., (Goal – CPC)/CPC)
If your OSCL score is above 15%, your
goal is too challenging to
promote
permanent lifestyle
change.
Turning Solutions into Goals
• Tip 4 – Reward successful goal
attainment with something positive
you love to do or buy something that
will promote self change.
 Purchase new shoes if goal is met 3
straight weeks
• Punish goal failure with an activity
you hate to do.
 Clean toilet
Help your roommate with math
homework
Marcus’ Stages of
Change Model
•Stage 1 = Precontemplation: Person
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isn’t performing self-change
behavior and doesn’t intend to
start. Initial notice of a problem.
Stage 2 = Contemplation: Person
isn’t performing the self-change
behavior but are thinking about
starting. Action seriously
considered.
Marcus’ Stages of
Change Model
•Stage 3 = Preparation: Person
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recently started performing the
self-change behavior but not
consistently enough to get much
benefit. Self change initiated
Stage 4 = Action: Person has
maintained the self-change
behavior consistently for several
months. Becoming more
systematic.
Marcus’ Stages of
Change Model
• Stage
5 = Maintenance: Person has
maintained the self-change behavior
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consistently for 6 months or more and
plans to continue doing so. Reached
habitual stage.
Stage 6 = Relapse Prevention: Person
encounters serious lifestyle change after
reaching maintenance stage and has to
adjust self change program to prevent
relapse. Making needed adjustments to
maintain lifestyle change.