Introduction to
Motivation and Behavior Change
Take a minute to understand motivation and behavior change
Transtheoretical Model of Behavior Change
In the transtheoretical model, change is a "process involving progress through a series of stages." As a person continues through a program, they progress through the six steps of the model. These six steps include:
Step One: Precontemplation ("not ready") – "People are not intending to take action in the foreseeable future, and can be unaware that their behavior is problematic"
Step Two: Contemplation ("getting ready") – "People are beginning to recognize that their behavior is problematic, and start to look at the pros and cons of their continued actions"
Step Three: Preparation ("ready") – "People are intending to take action in the immediate future, and may begin taking small steps toward behavior change"
Step Four: Action – "People have made specific overt modifications in modifying their problem behavior or in acquiring new healthy behaviors"
Step Five: Maintenance – "People have been able to sustain action for at least six months and are working to prevent relapse"
Step Six: Termination – "Individuals have zero temptation and they are sure they will not return to their old unhealthy habit as a way of coping"
In addition, the researchers conceptualized "Relapse" (recycling) which is not a stage in itself but rather the "return from Action or Maintenance to an earlier stage
Self-Determination Theory: How We Move Participants through the Transtheoretical Model of Behavior Change
In order to motivate program participants through the transtheoretical model of behavior change, we use the social determination theory (SDT). SDT is involves the idea that "people are naturally motivated to pursue activities and goals in which they are interested or from which they believe they will obtain a benefit." SDT states that the three most important factors that influence motivation are: autonomy, competence, and relatedness.
Autonomy
People like to feel like they are in control of their lives. People operate best when they are given a reasonable set of options from choose from then get to choose what to do. This way they feel in control. This is why our program has participants assess their habits first, we educate them, have them evaluate themselves, then they come up with their own SMART goals. This is how we maintain autonomy from the beginning of our program.
Competence
People like to feel confident about the activities they engage in and appreciate a feeling of accomplishment when they are successful. Our health and wellness training program provides the basic information people need to make significant changes to their lifestyles. Completing the course leaves participants with a sense of accomplishment and competence in moving forward with their positive health and wellness transformation. Additionally, our weekly check-ins leave participants in full control of their health and goals.
Relatedness
People are social creatures and usually perform better when there is a social element to what they are doing. "Adequate social support is a strong predictor of successful behavior change. It is for this reason that all participants are paired with a support partner and participates in large group programs, games, and competitions.
Types of Motivation: A Model for Successful Transformation
Our program mixes the TMBC and the SDT with the stages of motivation to ensure we are not only helping people but are helping people help themselves. There are seven types of motivation that flow in a sequence and are listed and described below.
Amotivation
Occurs when a person has no motivation whatsoever.
Extrinsic Motivation
Occurs when a person requires motivation from an external source and has four stages, that include:
External regulation: occurs when people engage in an activity solely from external pressure to avoid punishment or to gain reward.
Introjected regulation: occurs when people engage in an activity because they think they should, even though they really do not want to.
Identified regulation: occurs when people perform an activity because it helps them reach a personally meaningful goal, even though they may not enjoy doing the activity very much.
Integrated regulation: occurs when a behavior and its goals have become integrated into a person's self-concept.
Intrinsic motivation
Occurs when people pursue an activity for no other reason than that it is interesting and enjoyable for them. This is the best type of motivation to accomplish behavior change and requires the most autonomy.