Analysis Of The Behavior Modification Program: Purpose, Stages, Features
The behavior modification program aimed to methodically implement a daily exercise habit for sedentary individual’s, by integrating a new behavior towards exercise. The main objective of this program was to initiate individuals to think about their commitment towards exercising and encapsulate it. In addition, small goals were established in order to help stay motivated and adhere to the program, as well as help make positive changes with the goal of having a better lifestyle. Research also illustrates setting goals are most effective when they are personalized, realistic, when the individual can see their progress and the individual received positive reinforcement.
During the program, exercises were broken down into a category (see figure 5), in order to promote goal setting at a specific activity level. Literature has also shown by setting realistic goals, it can promote healthy behaviors. Correspondingly, the use of positive reinforcements when an individual is completing or has completed an attainable goal, can lead to behavior modification and increases the likelihood of a positive behavior occurring again.
Contrastingly, the use of positive reinforcers has been a sole motivator in completing and adhering to this program. Therefore, by implementing a reward system that is specifically tailored towards the individual, it was a key element in the effectiveness of this program. Research also supports the notion that a lack of time is a frequent barrier for people not exercising, which can correlate to individual’s having little to no motivation to exercise.
Motivation is substantial in supporting sustained exercise, which in turn is associated with important health outcomes. Self-determination theory (SDT) can help encourage motivation amongst individuals that can underlie behavior. Self-determination theory distinguishes between intrinsic and extrinsic motivation types, which in turn can regulate one’s behavior. The main focus of this program was to encourage both intrinsic motivations. Intrinsic motivation is described as completing exercise because of its satisfaction. Furthermore, extrinsic motivation is when a person engages in a form of physical activity to gain a tangible or social reward or to avoid disapproval. Externally regulated behaviors are those performed to comply with a reward and punishment contingences. Pragmatic exercise programs can motivate individuals to increase their exercise behavior as well as fitness levels. Literature describes exercise behavior change for sedentary individuals is more effective if they include specific behavior change techniques, including using appropriate planning, time management to overcome personal barriers, and were underpinned by a theory of model of behavior change, such as planned behavior.
The theory of planned behavior (TPB), in cognitive self-regulation focuses on theoretical constructs concerned with one’s motivational factors as determinants of performing a specific behavior. Therefore, for the behavior modification program, planning out an everyday schedule where the individual could incorporate exercise into a daily regime, showed to have great success with adherence to the program. As many individuals in Australia show to have low or sedentary behavior, the program was intended to increase the time spent walking to 30 minutes minimum each day to improve muscle strength and establish a healthy independence. However, the effectiveness of the program intervention will depend on the individual’s willingness and ability to complete the program. Moreover, the intervention required sustained behavior change.
This program did not occur without any expected and unexpected occurrences. The beginning of the program proved to be difficult in finding motivation to commence the program and modify behavior. However, after finding motivation to start and sticking to a plan to manage time more efficiently, it became easier to find motivation to include exercise into most days. However, unexpected occurrences including ill health, hindered some days of being able to exercise.
