Posted: November 2nd, 2015

Science

Science

To introduce and enhance students’ abilities to set a SMART goal.  The Stages of Change Model will be

emphasized, and students will increase their awareness of their overall wellness, and attempt to achieve a

wellness goal by implementing an action plan and monitoring their progress.

Part 1.     How Well Are You?

Complete the Fantastic Lifestyle Questionnaire (FLQ) and answer the following questions.

You must hand in your completed FLQ with your Assignment.

a)          Which aspect(s) of your overall wellness are strongest?  Why?

b)          Which aspect(s) of your overall wellness are weakest?  Why?

c)          Are you surprised by the results?  Why or why not?

Part 2.    Making a Lifestyle Change

Identify 1 area of wellness that needs improvement, this will be your target behaviour.  It is a good idea to

start small and select something achievable. You may choose a behaviour from the FLQ for which you scored the

weakest, or an area outside of those assessed in the FLQ.

a)       What is your target behaviour?

b)       Set a SMART goal (Specific, Measurable, Attainable, Realistic, and Timely) for your target

behaviour.

c)       Provide the time period (max 4 months) in which you will aim to achieve your goal.

Answer the following questions about your SMART goal:

The Stages of Change model of behaviour change includes six well-defined stages that people move through as

they work to change a target behaviour.  It is important that you are familiar with the stages so that you

can choose appropriate techniques for progressing through the cycle of change.

Pre-contemplation

Investigate your target behaviour (the behaviour you want to change, e.g. you are physically inactive) using

information from your text and lectures.

1)       Explain how your target behaviour is affecting your level of wellness today?

2)       What diseases or conditions (list 2) does this behaviour place you at risk for?

3)       What effect would changing your behaviour have on your health?  Provide 2 positive effects that may

result by changing your behaviour.

4)       Explain your social support, and the role they will play in your motivation and success.

Contemplation

1)     For successful behaviour change, the pros of changing must outweigh the cons.  Identify 2 key

barriers/obstacles that are blocking you from changing your behaviour.

2)     List 2 solutions for these barriers/obstacles you foresee while trying to achieve your goal.

3)     In 2-3 sentences, discuss your resources.  Do you have the knowledge, skills, finances, equipment, and

time – whatever it takes to meet your goal?

4)     Create a new self-image.  In 2-3 sentences, describe how you imagine yourself and your life after you

change your target behaviour.

Preparation

Create an action plan for change that includes:

i.            A start date

ii.            4 specific steps/goals that will lead you to your successful behaviour

change (these action steps should be realistic goals from beginning to end)

iii.            When you will perform each of these steps/goals (e.g. Week 1, Month

2, specific time of day, etc.)

iv.            List how or what you will reward yourself for good behaviour at each

step.

Action

People at this stage are modifying their behaviour according to their plan.  It is important to manage your

stress level and your time so you do not let yourself get overwhelmed.

1)      Describe your progress in modifying your target behaviour.  What are some barriers you have

encountered, and the solutions you have found?

2)       Explain 2 strategies you have used to help manage stress or time during your behaviour change

program – refer to your text and lecture notes on time management and stress management.

Maintenance

Keep going!!  People at this stage have maintained their behaviour change for at least 6 months, even if

lapses may have occurred.  This stage can last for a few months to many years.

1)     Describe any lapses you have had, and why you think they may have occurred.

2)     Describe how you were successful in quickly re-establishing your desired behaviour.

3)     Describe how you might use your experience to help someone else make a similar change.

(Termination )

For some behaviour changes, individuals may reach the final stage of termination, where they are no longer

tempted to lapse back into their old behaviour.   You have a new self-image, a positive feeling of self-

efficacy, and a healthier lifestyle!

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