A new year is beginning and here we go again, making lists of things we want to change in our lives, things we would like to achieve, or behaviors in which we would like to engage. Virtually anyone can put together an endless list of resolutions, but only a few will actually pursue any of those items. It is easy to dream about the perfect world, although making it happen is a whole different story. Sometimes we even plan to take action, but the slightest bump in the road completely sidetracks us. By spring, we don’t even think about it anymore.
Yet, you tell yourself that this year is going to be different. You will exercise every day, quit smoking, eat more fruits and vegetables, or stress less. Now, I have news for you: will-power may not be the problem. Maybe what you need is to be prepared to deal with possible roadblocks, because the truth is that obstacles will emerge sooner or later. If you are ready to face them, you will be more likely to overcome the barriers and keep yourself on track.
Of course, you should focus only on things that are under your control, such as behaviors. Trying to change aspects of your life that depend on other people or external factors will only lead to frustration. Behaviors are defined as actions or reactions of a person in response to internal or external stimuli. A behavior chain is known as the sequence of events from the antecedent to the consequence. According to the Social Cognitive Theory, behavior change strategies may address any of the three stages of the behavior chain: antecedents, behavior, and consequences. Selecting the right strategy for you depends on your own particular needs and motivation. Take a look at the following strategies and choose the ones that might work for you.
- Cue Management – This strategy addresses the “antecedent” component of the behavior chain. It means to manipulate factors that precede a behavior in order to get the desired response or to suppress a detrimental one. For example, let’s say that you want to quit smoking. If you focus on factors that trigger this behavior, you may be able to suppress the behavior chain before it starts. Perhaps when you have coffee, you feel like smoking. Maybe you could switch to tea and see how it goes. Another example would be if you are trying to create the habit of exercising after work. In this case, you may want to have visual cues that remind you to go to the gym, such as keeping workout clothes in your car.
- Countering – This strategy addresses the “behavior” part of the behavior chain. Countering is a technique in which a problem behavior is replaced with a healthier one. This is believed to have better long-term results than just eliminating the behavior. Using active diversions (knitting, writing, or cleaning), physical activities, or relaxation activities may help you to cope with the urge of engaging in a harmful behavior. Examples are: chewing gum instead of smoking or going for a walk instead of mindless eating.
- Reinforcement – This strategy addresses the “consequence” component of the behavior chain. Usually, positive reinforcements (rewards) are more effective than negative ones (punishments). Keep in mind that achieving a goal elicits a positive response of feeling good about your accomplishment. However, rewards can take many forms. You are the best one to determine what type of reward you desire. It could be luxury items or pleasurable experiences. But be sure to be fair. If you do not practice the predetermined behavior, you should not get the reward. Let’s suppose that your goal is to exercise every other day for a month. You can determine that if you can follow that for a month, you can buy that little dress about which you’ve been dreaming.
- Goal Setting – Goal setting means breaking down desirable behaviors into small, manageable steps. It is the perfect way to determine what you want to achieve, how you are going to do it, and for how long. It will work as your roadmap that will guide you towards the desired destination. For more on goal setting, read “Ready, Set, Goal.”
- Contracting – Contracting means creating a written agreement to implement a particular goal. It works well for people who want structure and accountability. A contract should clearly state the desired behavior to be performed, the time frame, and the reward. You may ask a friend or spouse to sign it as a witness, which will increase the accountability. Date and sign your contract, placing it in a location where you can see it frequently to work as a reminder.
- Journaling – Journaling is a self-monitoring tool used to keep track of a desired behavior. It can be applied to several situations, such as physical activity or food and beverage intake. Recording behaviors as they occur is believed to increase awareness and provide time for reflection. During a journaling experience, you may discover factors that trigger a harmful behavior, characteristics of the behavior and its negative consequences. This creates a state of awareness and may provoke the desire to make changes.
- Problem solving – Problem solving is a process in which you identify possible barriers to change and work on solutions for each obstacle. Perceived barriers can take many forms, such as time constraints, preferences, limited knowledge and skills, and lack of social support, among others. Your goal is to identify as many obstacles as you can, and create practical solutions for them. For example, let’s say that your goal is to prepare home-made meals three times a week. However, you believe that your cooking ability is limited. What could you do to overcome this roadblock? After brainstorming, you came up with two viable options: look for easy-to-prepare recipes online or attend cooking classes. Next, you should weigh the pros and cons of each option and choose the one that best addresses your needs.
References
Bauer, K, et al. Nutrition Counseling and Education Skill Development. Belmont, CA: Wadsworth Cengage Learning. 2011.
Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.