Lesson 7

Goal Setting

Behavior Change
Diseases prevention demands that you act now
even though you have neither signs nor
symptoms of any disease. The choice to act now
leads to the acquisition of healthy habits.

Precontemplation Stage
Stage in the transtheoretical model in which an
individual is unaware, unwilling, or too
discouraged to change a behaviour.

Contemplation
Individuals in this stage acknowledge that they
have a problem. They are more open to
information and want to learn more about it.

Preparation
Individuals in this stage realized the need for a
behaviour change and are beginning to figure
out how to do so.

Action
Individuals in this stage have committed their
time and energy and are actually doing things to
change their problem behaviour.

Maintenance
Individuals in this stage have transformed their
behavioural practice into a habit because they
are strongly committed to it.

Termination/Adaption
Termination refers to the cessation of the
problem behaviour, while adaption refers to the
sustenance of the positive behaviour for more
than five years.

Relapse
To slip or fall back into unhealthy behaviour(s) or
failure to maintain healthy behaviour(s).

Consciousness-raising
The first step in modifying ones behaviour is
consciousness-raising. This involves obtaining
accurate and detailed information to help you
better understand the behaviour and allow you
to make a better decision about it. Earlier, you
have read about physical activity and exercise,
how they impact on your health, and why we
tend to be sedentary.

Self-analysis
Involves identifying your reasons for continuing
or discounting a particular behaviour. You could
think about your current physical activity levels
or eating habits. It would be important for you to
recognize the harmful effects of your behaviour
not only on yourself but on others such as your
family and friends, and whether you feel that
you have been a poor role model for those
around you.

Countering
You can counter unhealthy behaviours with a
healthy one. For example, substitute stress,
overeating, or smoking with exercise to help you
combat sedentary living, the risk for respiratory
diseases, and obesity.

Positive Outlook
A positive outlook or the use of affirmations and
self-talk allows you to take an optimistic
approach at the onset. An affirmation is a
positive statement that characterizes your ideal
self.

Social Support
This external but important resources provides
you with the necessary information that you are
cared for, loved, valued, and esteemed.
Surround yourself with people who will
encourage you as you work towards your goals.

Goal Setting
Making a commitment to change relates to your
belief that you can change and you are
accepting the responsibility. Writing a selfcontract is a helpful technique in this process

Rewards
Reward yourself of allow yourself to be rewarded by
others when you have achieved your goal. Be careful
though of reinforcing yourself with destructive
behaviours, for example, eating a buffet meal after
successfully cutting down on your sugar intake or after
successfully attending a month-long group exercise at
the gym. You can reward yourself instead with a
massage or buy a new pair of running shoes. Rewards
can powerfully reinforce behaviour.
GOAL + REWARD =
ACCOMPLISHMENT