Behavior is an odd thing to understand as it varies so greatly from person to person. The innate characteristics and mannerisms vary based on stimuli, internal and external triggers. Some behaviors are conscious and some subconscious, some overt, some covert. We all have certain behaviors that are unique to us, positive and negative. It’s crucial to understand the basics of behavior and behavior change to alter our daily habits for the better.

Behaviorism is the theory that behavior is not explained through feelings, emotions, or thought processing rather it is better explained through terms of conditioning. The primary factor to behavior is the environment in which we reside and/or spend the most time in. It can be a challenge to examine behaviors because of the trigger and response process. Between the stimuli and the reaction, cognitive processing occurs in the brain. This is a challenging area to analyze without extensive research capabilities. There are many theories and models used to understand behavior and behavior change but it ultimately comes down to habit, commitment, and control. Let’s look into the basics of behavior change before diving into how we can apply it to better our health and wellness…

The Stages of Behavior Change

There are 5 main stages of behavior change according to The Transtheoretical Model. These 5 stages are pre-contemplation, contemplation, preparation, action, and maintenance. This model exists in a circular motion (as seen below) because there is not one exact starting or ending point. One will generally enter this model at the pre-contemplation stage but can/will exit, and re-enter these stages at any point, sometimes multiple times. It’s common to relapse or falls behind a few stages in the process. Understanding these stages can be beneficial in making actionable plans to make changes in your life.

Pre-contemplation

There is generally no intention for there to be a change (defined within the next 6 months) in this stage. Sometimes it’s from a lack of awareness and often it’s because there isn’t the desire to care. There is a general form of denial in the pre-contemplation stage as people here tend to analyze the cons more than the pros of given behavior change.

The easiest example to use is someone who is obese or unhealthily overweight. Here, in the pre-contemplation stage, one would continue to make poor eating habits and refuse to exercise. They would make excuses as to why they cannot eat healthier foods and exercise. They may say they have underlying conditions or don’t have the resources.

Contemplation

People begin to consider the benefits of creating change in their lives soon (defined within the next 6 months). They start seeing the pros more so than the cons and start wanting to take action.

Referring to the previous example, the contemplation stage would consist of said obese person thinking that their weight gain is unhealthy and considering a diet or joining a gym. They may say that at the start of the next month they will start a healthier lifestyle, or they may think about seeing a doctor/health educator for help, but they make no actual steps to make progress.

Preparation

Actual steps are made here. It’s like getting up and driving to the marathon before running it. The preparation stage allows for making plans, preparing for any roadblocks, and building up the desire to change.

Continuing the example, someone who is overweight that’s in the preparation stage may join a gym. Even though they have made preparations, they haven’t worked out or changed any eating habits yet. There is an action plan in place.

Action

The change occurs. Past habits and behaviors are modified to acquire new, healthier behaviors.

With obesity, this would be the actual weight loss from making healthier choices with food and exercising regularly.

Maintenance

The upkeep happens in the maintenance stage. This is when the behavior change has been sustained (defined within 6 months) to prevent past behavior from reoccurring. This happens through adapting to surroundings to ensure that unhealthy behavior triggers do not overpower the response.

When obesity, this would be creating an environment that allows for eating well and exercising regularly to maintain a healthy weight. This would mean going to regular doctor visits to ensure health and wellness are kept up with.

Health Belief Model

The Health Belief Model is the core of my work. I focus on this model to enact behavior change to improve health, wellness, and quality of life for my clients. The framework of this model outlines the main challenges of behavior change and best exemplifies ways to overcome unhealthy behaviors. This model looks at the primary threat to change, the chance to change, and the outcome of the change.

Threat

Perceived Seriousness

How severe the consequences are if chosen behavior is not changed, the harmful effects and negative outcome of the changing or not changing

Perceived Susceptibility

The likelihood or risk factor of developing poor health behaviors or overall poor health based on genetics and personality (depression, obesity, alcoholism), the negative consequences of the condition & how harmful it truly is

Chance to Change

Perceived Barriers

The cost or hindrance of working towards behavior change, the things stopping someone from changing (money, time, energy)

Perceived Benefits

What the benefits are of stopping the unhealthy behavior and/or creating new behavior

Self-Efficacy

The belief that one can achieve behavior change and can identify the effort that needs to be put in, this is the likelihood that one will participate in behavior change

Cues to Action

What forces or realization makes someone feel that they need to take action and creates a strategy to prepare (advertisement, messages, ques or signs)

Outcome of Change

Likelihood of Engagement

Did the behavior change occurs or not and does the result promote positive habits and behavior?

Applying it to Health and Wellness

Health behaviors are important aspects of maintaining a healthy lifestyle and well-being. The primary influences of health behaviors are social interactions, the culture you are surrounded by, and the physical environment(s) that you’re in the most. Emotional resilience is also a factor and will play a role in the likelihood of succeeding during the behavior change process. Behaviors are (generally) not learned in isolation; they are developed through our means of communication, influences, and feelings/emotions which are taught.

When looking into what behaviors are related to health, it’s important to look at the risk factors. Do your behaviors promote health and wellness while preventing disease and illness? Or, do your behaviors increase the risk of disease and illness while decreasing your quality of life? It’s important to analyze current habits and behaviors to determine if they are serving you or hurting you. When you think of the decisions you make as something that impacts your quality of life, you’ll better adjust and create healthier habits.

It’s important to create a habit and commitment to enact behavior change. The more you enforce positive behaviors in your mind and body, the easier the behavior change will occur. It sounds simple but it’s true. Start with the little things. Tell yourself that for one day you are going to wake up and accomplish a simple goal. Be sure to follow through with it, no excuses. When you tell yourself that you are going to do something and you don’t do it, you’re telling yourself that you aren’t worth it and enforcing negative behaviors. The opposite is also true. When you tell yourself that you’ll do something and follow through with it, behavior change will be easier and seen as a more positive, uplifting experience rather than a difficult chore. Start applying yourself to create better lifelong habits and behaviors.