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BEHAVIOUR CHANGE THEORIES - Coggle Diagram
BEHAVIOUR CHANGE THEORIES
THEORY OF PLANNED BEHAVIOUR
based on 3 principles
subjective norms
whether they beleive other people will have a positive or negative opinion towards this behaviour
attitude
whether they believe that this behaviour has a positive or negative effect on them. positive means they are more likely to repeat this behaviour
these combined variables all combine to test how likely a person is to continue a behaviour.
percieved compitence
self efficacy and confidence levels to beleive they are able to complete this behaviour
Case Study: Increasing Physical Activity Using the Theory of Planned Behaviour
Client: Sarah, a 35-year-old office worker
Current Activity Level: Sedentary (exercises rarely, spends most of her day seated)
Goal: Increase physical activity levels, aiming to exercise at least 3 times per week
Challenges: Low motivation, perceives exercise as boring, low self-confidence regarding fitness
Motivation for Change: A recent health check showed high cholesterol and elevated stress levels. Sarah has been advised to increase her physical activity to improve her physical and mental health.
Applying the Theory of Planned Behaviour
Attitude Towards Physical Activity
Current Attitude: Sarah associates physical activity with discomfort and boredom. She doesn’t view exercise as enjoyable or meaningful and doubts her ability to stay committed.
Subjective Norms
Current Social Influence: Sarah’s social circle is mostly sedentary, and she feels unsupported in her efforts to increase her physical activity.
TPB Application:
Social Support
: Introduce Sarah to a supportive fitness community or online group where she can connect with others with similar goals. Engaging with people who value physical activity can increase her perception that exercise is a socially accepted and encouraged behavior.
Friend and Family Encouragement
: Encourage her to find a workout buddy or join a group fitness class to increase accountability and create a social expectation around exercise.
Influential Role Models
: Sarah can follow and learn from fitness influencers or individuals in her community who regularly share their fitness journey. Seeing others succeed and enjoy physical activity can positively impact her belief in the value of exercise.
TPB Application:
Education: Provide Sarah with information about the benefits of exercise not only for her physical health but also for managing stress and improving mood. Link these benefits directly to her health concerns (e.g., lowering cholesterol and reducing stress).
Positive Experience: Encourage her to try low-impact activities like walking or yoga to build a positive association with exercise. These can be enjoyable and manageable while still being effective.
Goal Setting: Help Sarah set realistic, enjoyable goals (e.g., going for a walk during lunch breaks or joining a beginner’s fitness class) to build a positive attitude toward exercise as something that can fit into her life rather than being a chore.
Perceived Behavioral Control (PBC)
Current Beliefs: Sarah lacks confidence in her fitness level and her ability to start and maintain an exercise routine.
TPB Application:
Self-Efficacy Building: Encourage Sarah to start with activities she feels capable of, like short walks or gentle stretching, and gradually increase her intensity over time. Each success will boost her confidence.
Overcoming Barriers: Identify and address potential barriers (like lack of time or gym intimidation). For instance, create a plan for home workouts if she feels uncomfortable going to the gym.
Skill Development: Encourage Sarah to set small, achievable goals to improve her skills gradually. For example, she might set a goal to increase her step count by 1,000 steps each week.
Tracking Progress: Introduce her to fitness apps or journals to track her activity, allowing her to see her progress and reinforcing her sense of control and accomplishment.