Name ______________________
Behavior Change
Making a Health Behavior Change
Days
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Topic
Description
Contemplation & Precontemplation
Behavior Change &DECIDE Models
Health Belief Model & Goal Setting
Preparation
Action
Action
Action
Action
Maintenance
Page 6. Journaling
Page 7. Journaling
Page 8. Journaling
Page 9. Journaling
Reflection
Behavior Change Project
Directions: Over the next two months you will be considering and then making a health
behavior change based on the Transtheoretical Model of Behavior Change.
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Transtheoretical model of behavior change
Precontemplation is the stage at which there is no intention to change behavior in the foreseeable
future. Many individuals in this stage are unaware or under aware of their problems.
Contemplation is the stage in which people are aware that a problem exists and are seriously
thinking about overcoming it but have not yet made a commitment to take action.
Preparation is a stage that combines intention and behavioral criteria. Individuals in this stage are
intending to take action in the next month and have unsuccessfully taken action in the past year.
Action is the stage in which individuals modify their behavior, experiences, or environment in order
to overcome their problems. Action involves the most overt behavioral changes and requires
considerable commitment of time and energy.
Maintenance is the stage in which people work to prevent relapse and consolidate the gains attained
during action. For addictive behaviors this stage extends from six months to an indeterminate
period past the initial action.
Stage 1 – Precontemplation (week 1)
Precontemplation is the stage at which there is no intention to change behavior in the foreseeable
future. Many individuals in this stage are unaware or under aware of their problems.
At the start of this project you will most likely be in the Precontemplation Stage. Below you are
going to list five potential health related changes that you could possibly make in your life and
explain why you are interested in making the change. USE RAD.
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Stage 2 – Contemplation (week 1)
Contemplation is the stage in which people are aware that a problem exists and are seriously
thinking about overcoming it but have not yet made a commitment to take action.
After reviewing the five options above choose the one that you are most interested in pursuing.
Use the DECIDE Model to choose which of your options from “Precontemplation” (page 2) would
be the best one for you to pursue.
Decision to be made –
Evaluate Alternatives (5 from page 2) –
Consequences (Pros & Cons) –
Information & Values to Consider –
Decision –
Evaluate Decision –
Why have you chosen to focus on this health behavior over the other options you listed in
Precontemplation? USE RAD.
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Health Belief Model
Before detailing your plan, you will use the Health Belief Model to determine how likely you are to make
the change that you have chosen to make.
Concept
Definition
Application
Perceived
Susceptibility
One's opinion of chances of
getting a condition
Define population(s) at risk, risk levels;
personalize risk based on a person's features or
behavior; heighten perceived susceptibility if too
low.
Perceived Severity
One's opinion of how serious a
condition and its consequences
are
Specify consequences of the risk and the
condition
Perceived Benefits
One's belief in the efficacy of the
advised action to reduce risk or
seriousness of impact
Define action to take; how, where, when; clarify
the positive effects to be expected.
Perceived Barriers
One's opinion of the tangible and
psychological costs of the
advised action
Identify and reduce barriers through
reassurance, incentives, assistance.
Cues to Action
Strategies to activate "readiness"
Provide how-to information, promote
awareness, reminders.
Self-Efficacy
Confidence in one's ability to take
action
Provide training, guidance in performing action.
What is you Perceived Susceptibility of having long term health problems if you don’t make this behavior
change?
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What is the Perceived Severity long term if you don’t make behavior change?
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What are your Perceived Benefits of making this behavior change?
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What are some Perceived Barriers to not making this behavior change?
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What were some Cues to Action for you to make this behavior change?
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How do you feel about your Self-Efficacy to make this behavior change?
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Stage 3 – Preparation (week 2)
Preparation is a stage that combines intention and behavioral criteria. Individuals in this stage are intending
to take action in the next month and may have unsuccessfully taken action in the past year.
During the Preparation Stage people make plans and set goals. What is your plan to change the health
behavior you have chosen above? What goals have you set for your self? Be very specific and detailed. The
more detail you put into your plans and goals the more likely you are to be successful.
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Setting Your Goal:
Go to: http://kidshealth.org/teen/school_jobs/school/make_change.html
Click on the “Making a Change” tool 
Fill out the goal journal
Print and attach to the back of the packet.
USE RAD.
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Explain your Plan in detail (what, where, when, why, how). USE RAD.
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Stage 4 – Action (week 3-6)
Action is the stage in which individuals modify their behavior, experiences, or environment in order to
overcome their problems. Action involves the most overt behavioral changes and requires considerable
commitment of time and energy.
You will be in the Action Stage for four weeks. You will journal three times a week each week during this
stage. Be detailed in your journal entry and use the space provided. USE RAD.
Journal Questions:
 Overall, how is the experience going for you?
 What changes have you noticed since your last journal entry?
 What are some positives of the health behavior change to this point?
 What are some negatives of the health behavior change to this point?
 Any modifications to your goal or plans that you are considering.
 In what part of your life have you noticed the changes most?
 Anything else you would like to write on.
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Week 1 – Journal Entry 1 (week 3)
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Week 1 – Journal Entry 2 (week 3)
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Week 1 – Journal Entry 3 (week 3)
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Week 2 – Journal Entry 1 (week 4)
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Week 2 – Journal Entry 2 (week 4)
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Week 2 – Journal Entry 3 (week 4)
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Week 3 – Journal Entry 1 (week 5)
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Week 3 – Journal Entry 2 (week 5)
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Week 3 – Journal Entry 3 (week 5)
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Week 4 – Journal Entry 1 (week 6)
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Week 4 – Journal Entry 2 (week 6)
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Week 4 – Journal Entry 3 (week 6)
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Stage 5 – Maintenance (week 7)
Maintenance is the stage in which people work to prevent relapse and consolidate the gains attained
during action. For addictive behaviors this stage extends from six months to an indeterminate period past
the initial action.
Answer the following questions regarding your experience with the Lifestyle Change Project. Use RAD.
1.
At this point in the assignment you have earned your points. Please answer honestly. Do you
plan to continue on with the behavior change you have made? Why or why not?
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2. Were you able to attain the goal that you set for your self? Why or why not?
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Have you noticed any changes in your life as a result of the lifestyle change project? (If you make
a behavior change it will result in other changes, if you say no you must defend your answer)
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4. What adjustments did you have to make during the process?
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5.
List and explain the health benefits of you lifestyle change for each dimension of health. (Look
back to Health Reading 1 in your Life Skills Packet for definitions of each)
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