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Week 4 Reflection

The document reflects on the author's intention to change their health behavior by exercising three times a week, acknowledging the benefits of regular exercise while recognizing barriers such as a busy schedule. The author applies the Transtheoretical Model to identify their current stage of contemplation and the need for realistic goal-setting, and the Social Cognitive Theory to emphasize the importance of self-efficacy and social support. Ultimately, the author aims to break down their exercise goals into smaller, achievable steps to improve consistency and motivation.

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Bett BK
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13 views

Week 4 Reflection

The document reflects on the author's intention to change their health behavior by exercising three times a week, acknowledging the benefits of regular exercise while recognizing barriers such as a busy schedule. The author applies the Transtheoretical Model to identify their current stage of contemplation and the need for realistic goal-setting, and the Social Cognitive Theory to emphasize the importance of self-efficacy and social support. Ultimately, the author aims to break down their exercise goals into smaller, achievable steps to improve consistency and motivation.

Uploaded by

Bett BK
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 4 Reflection: Behavior Change Theories

I want to actually change my health behavior by exercising three times a week. Indeed, this

behavior is a protective factor that will help improve overall health by reducing the risk of

diseases like heart problems, obesity, and diabetes. In addition, the regular exercise also boosts

energy and mental health (Centers for Disease Control and Prevention, 2022). In my case, I did

have struggled with staying consistent in my exercise routine. Moreover, I do often feel too busy

with school and family chores, and I also find it difficult to make time for regular exercise.

Therefore, I sometimes tend to gain weight and feel less energetic, which again affects my daily

activities and health goals.

The first theory I will apply is the Transtheoretical Model (TTM), that is also known as the

Stages of Change. Also, TTM explains that people do go through five stages when they are

changing a behavior that includes pre-contemplation, contemplation, preparation, action, and

maintenance. Right now, I am actually in the contemplation stage. I know that regular exercise is

important, but I also have not yet started exercising consistently. One of the key barriers I face is

my busy schedule with school and family chores, and making it hard to find time. Indeed, to

move forward, I need to shift to the underlying preparation stage by setting realistic goals, such

as scheduling specific days for exercise and gradually building up my routine (Centers for

Disease Control and Prevention, 2022).

The second theory that I will apply is Social Cognitive Theory (SCT). Again, this theory

emphasizes that self-efficacy, or believing in your ability to succeed, is important in making

behavior changes. SCT also highlighted is that the environment and social influences can

actually impact behavior. In my case, I do sometimes doubt whether I can really stick to a regular

exercise schedule, which tend to lowers my self-efficacy. This lack of the confidence makes it
harder for me to start exercising. However, I do understand that some regular exercise would

improve my energy levels and the overall health. I also have support from friends who exercise,

which boosts my motivation. They do encourage me to keep trying, that which can help me

succeed (Bandura, 1986).

In a nutshell, both theories were clearly helpful in understanding my behavior. Again, the

Transtheoretical Model really showed me that I am still stuck in the contemplation stage and I

need to take concrete action to move forward. Social Cognitive Theory helped me to realize that

I need to increase my self-confidence and then rely on social support from friends to stay

motivated. In addition, this idea provided me with a given clearer plan for how to succeed in

making this behavior change. Finally, understanding the actual importance of self-efficacy and

planning, I can really break down my exercise goals into smaller, more achievable steps.

References

Centers for Disease Control and Prevention. (2022). Benefits of physical activity.

https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Bandura, A. (1986). Social foundations of thought and action: A social cognitive theory.

Prentice-Hall.

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